Easy Meals/Snacks
- Logan Sandate
- Oct 18, 2023
- 2 min read
Did you know?
The Recommended Dietary Allowance (RDA) for active individuals is to eat 0.8-1.2 grams of protein per kilogram of body weight.
For example, a 150-pound female should consume around 68 grams of protein daily.
How to track?
My Fitness Pal is a free app that is user-friendly!
For on-the-go meals check out local stores like Clean Eatz or Project Lean Nation!
Breakfast
Modifications/Notes
- Add protein (turkey sausage, bacon, egg whites, etc.)
- Thomas light multigrain English muffins are 100 calories.
- Load up on the veggies to improve fiber intake!!!
- Serves as a great snack as well!
per serving, based on 10 servings: calories: 219kcal, carbohydrates: 2.1g, protein: 16g, fat: 16g
Modifications/Notes
- Applegate brand chicken sausage patties (60 calories per patty)
- Lower total calories by reducing cheese or alternative kinds of milk
- Serve with a side of yogurt & fresh fruit!
1 sandwich: calories: 226kcal, carbohydrates: 25g, protein: 15g, fat: 8g
Lunch
Modifications/Notes
- Make your own buffalo sauce
- Lower total calories by reducing cheese & alternative wraps
- Serve with a veggies!
1 wrap: calories: 437kcal, carbohydrates: 50g, protein: 26g, fat: 14g
Modifications/Notes
- Make your own salad dressing or shop for salad dressing
- Add more veggies or fresh fruit!
Per serving: calories: 301kcal, carbohydrates: 27g, protein: 30g, fat: 8g
Dinner
Modifications/Notes
- Use lean ground beef, ground turkey, or ground chicken
- Great way to sneak in a cruciferous vegetable for kids and picky eaters
- Add a side salad to add nutrients!!!
Per serving: calories: 351kcal, carbohydrates: 11g, protein: 26g, fat: 23g
Modifications/Notes
- Try to find salmon that is labeled "wild-caught" for optimal nutritional make up
- Serve with a side salad!!
- Make extra for lunch the next day!
Per serving: calories: 504kcal, carbohydrates: 34g, protein: 34g, fat: 26g
Late Night High Protein Snacks
Modifications/Notes
- Use a baking sheet for minimal clean up!
- Spray olive oil or avocado oil rather than drizzlel
- Make extra for salads toppings!
Per serving: calories: 167kcal, carbohydrates: 14g, protein: 22g, fat: 6g
Modifications/Notes
- Add cacao nibs for a garnish/crunch!
- Use PB Fit instead of peanut butter
- Make sure to read the ingredients of protein powder
I think the tone of analysis is consistent across the subject sections. The analytical framing remains consistent. The website offers further contextual mapping on this topic. User engagement flows are contextualized by interactive media services.