Chris Powell's Choose More, Lose More for Life (49 page)

  
Powdered and liquid protein (whey, egg, soy, and vegetable):
These are the easiest to use and the
least expensive
source for your daily protein requirements: You can substitute them for any other protein in your meal plan! Can’t find chicken, fish, or beef soon enough? Protein powder/shakes save the day! Available in
many different flavors
, protein drinks kind of taste like milk shakes. It’s easy to carry them with you anywhere! Pop open a can or mix a scoop of powder with water, and you’ve got an instant meal. You can drink your protein, and it won’t leave you feeling too full. Be sure to pick a powder that is 100 percent protein with no (or low/incidental) carbs and fat.

  
Meal Replacement Shakes:
These are one of the easiest, tastiest, and most convenient ways to get an instant and nutritious meal. They are already a combination of protein, carbs, fiber, vitamins, and minerals. Just add water or milk, shake, and enjoy!

  
Cottage cheese and yogurt:
Two other sources of quick and convenient protein that you can often take with you. You’ve got to keep them refrigerated, but when you’re ready to eat, you
just open the container
. Eat your cottage cheese plain, season it with salt and pepper, sweeten it with stevia, or mix in some no-prep fruit on high-carb days (bananas, grapes, berries, orange, or tangerine segments). Choose low-sugar, low- or nonfat yogurt; avoid the kind with sugary fruit preserves already in the container. Greek yogurt is a great pick. If you want fruit in your yogurt, mix in the no-prep fruits mentioned above.

  
Low-sodium canned fish and meat:
Here’s a speedy, trouble-free way to include fish, chicken, and beef in your recipes. The quality and nutritional value aren’t quite as good as the fresh version, but you can use them
the second you open the can
. Just beware: Sodium content can be extremely high in canned foods.

  
Low-sodium deli meat:
Sliced turkey breast, chicken breast, and roast beef from the deli are ready to go anytime, though they do require refrigeration. Ask for the thickest, freshest cuts, and
avoid the pre-packaged kinds!

  
Fruit:
Large fruits, like apples and oranges, are already packaged in the right portions. You have to measure out berries, cherries, and grapes and put them in a plastic bag or container, but that takes only a minute or so. Fruit’s super-portable!

  
Low-fat, low-sugar cereal:
Bran cereal and granola are packed with high-fiber whole grain. They’re perfect for snacking and are great for traveling.

  
Ezekiel 4:9 brand products:
You can find this brand of hearty bread, made from sprouted grains, in the health food freezer at your supermarket.
It comes in the form of loaves, wraps, and pita pockets, and there are also different flavors of breakfast cereal.

  
Low-sodium canned legumes (beans and lentils):
A fast and simple source of complex carbs and protein. Just open the can and heat them up! They’re best if you
flavor them up
with spices, herbs, or hot sauce.

  
Yams and sweet potatoes:
Poke a few holes in their skin with a fork or knife, wrap them in a wet paper towel, and pop ’em into the microwave for a few minutes. If you buy the right size (about 4 inches long and 2.5 inches in diameter is nearly 100 calories),
each one is a perfect portion!
You can even take cooked yams and sweet potatoes with you on the go and eat them at room temperature.

  
Dry oatmeal:
Portion it out and
blend it into your protein shake
for a hearty, delicious combo of carbs and protein.