repeatable meal

  1. repeatable meal

    I was wondering if anyone has a meal or two that hits all/most nutritional checkpoints that would also be convenient for me to take to class. My current diet which i am looking to change is really 2 or 3 meals that i repeat throughout the day, but i am also eating very low carbs, which i would like to change. Any help or thoughts would be greatly appreciated! Thanks!


  2. Chicken breast and brown rice?

  3. There is this stuff called "Wasa bread" or's good for you. Decent amount of fiber and it will add to your good carbs.

    Make a boat load of tuna or chicken salad, slap some on two slices of that, and pack as many "sandwiches" as you can carry....

    Personally I cringe when i hear "Chicken breast and brown rice"...ugh..well not really the brown rice part, but chicken breast is my enemy..its just so boring..

    here's a picture of the "bread"


  4. you're certainly right that chicken and rice can get damn boring after a while...

    check out our recipie section, there are many good ideas there

  5. chicken breast may be boring but there are so many zero everything seasonings that can help with it.

  6. yeah the chicken breast thing is more of a mental thing with me...I mean I get the whole "I don't eat food for the taste, but for what it does to my body" thing...but eh..I can't make it a staple in my diet anymore...

  7. I take chicken and brown rice burritos. I use low carb wheat tortillas.

  8. I just got some canned chicken..comes like tuna...ish is good..


  9. i like cooking broccli and green beans in bulk. some times i add other veggies. my favorite way to cook is stry fry or bake.

  10. ooooo...canned chicken. that sounds good actually but should i be concerned with the amount of sodium in there?

  11. Pretty much what I eat everyday:

    3:00 am
    2 scoops Matrix 5.0 orange cream
    1 cup skim milk
    1 cup berries (straw/rasp/blue)_________
    29g carbs, 3 g fat, 50 g protein, 379 cals

    5:00 am
    2 g fish oil
    1/4 Cup oats with cinnamon & Splenda_
    14 g carbs, 3.5 g fat, 2.5 g protein, 95 cals

    5:30 am
    Weight training 30-40 min
    Cardio, low intensity 30 min

    7:00 am
    cup oats
    1 egg
    cup egg whites
    14 g carbs, 7.5 g fat, 20.5 g protein, 203 cals

    9:00 am
    37 g carbs, .3 g fat, 9 g protein, 186.7 cals

    10:30 am
    1 cup broccoli -raw
    can Tungol no salt tuna
    2 slices Sara Lee delightful 100% whole wheat w/mustard
    Balsamic vinegar & Olive oil
    23 g carbs, 12. g fat, 30.5 g protein, 305 cals

    12:30 pm
    1 cup rice (brown or white basmati)
    Salmon patties from Trader Joes
    1/3 can white beans
    59 g carbs, 4.5 g fat, 53 g protein, 488.5 cals

    2:30 pm
    can Tungol no salt tuna
    2 slices Sara Lee delightful 100% whole wheat w/mustard
    Balsamic vinegar & Olive oil
    18 g carbs, 12 g fat, 28 g protein, 275 cals

    4:00 pm
    29 g carbs, .2 g fat, 8 g protein, 150.6 cals

    6:30 pm
    Chicken breast tenderloins
    Spinach & broccoli salad
    Balsamic & Olive oil dressing
    15 g carbs, 11 g fat, 32 g protein, 287 cals

    7:30 pm
    Martial arts or light cardio

    9:00 pm
    2 g fish oil
    1 scoop Matrix 5.0
    16 g carbs, 3.5 g fat, 31 g protein, 219.5 cals

    10:00 pm

    1:00 am
    cup All Bran
    cup skim milk
    29 g carbs, 1 g fat, 8 g protein, 120 cals

    Carbs 288 1152 cals 41%
    Fat 58.5 526.5 cals 19%
    Protein 275 1100 cals 40%

    2778.5 Total kcals

    Fiber at roughly 42 grams.

    Water intake 1-2 gallons, adjusted as necessary.
    Recent log:
  12. powerlifter6920
    powerlifter6920's Avatar


    It depends on your bodyweight for starters, and if your maintaining, cutting, or bulking.

    The ol chicken breast potatoe broccoli is a good staple, but I don't eat much of any potatoe product when I am trying to cut.

    I'm also gonna order some brown rice today for the first time and give that a whirl.

  13. I have work followed by class everyday so I pack 2 meals to take with me and it's basically always either chicken or turkey with brown rice or oatmeal. Get a rice cooker and always have some rice cooking and get some tupperware and you'll be ready with a meal at all times of the day. If I am in a real hurry it's 2 scoops of chocolate whey and 1 cup of oats...add water and chug.

  14. Quote Originally Posted by BPB
    ooooo...canned chicken. that sounds good actually but should i be concerned with the amount of sodium in there?

    That's funny you mentioned that b/c I was thinking that after looking at the can again yesterday. Personally my diet is fairly low in sodium with my other meals...

    I got a 10 oz can of chicken, I think it said 180 mg/serving of sodium. Think the can was 4 or 5 servings? I wouldn't be concerned so much if it was me.


  15. I think i might look into that. I am not sure the macro breakdown of it, but i think i am goign to try and find some combo of brown rice, veggies, chicken, with som olive/flax oil, make a 40/40/20 combo, and then repeat that meal 5-7 times a day.

    Do you think using a strainer, putting chicken in that and then running water over it in the hopes to rinse a bit of the sodium off of it.

  16. You could try, i mean it might take SOME of the sodium out of it. What is the RDA of sodium like 2400mg or less day i think.

    I mean if you are going to eat a whole can 5 times a day I would be concerned, but 1 can once a day is fine IMO

    Don't forget that we probably sweat a lot more then the avg person, who should adhere to the 2400mg/day RDA. That said, having a bit more won't F you up I wouldn't think.


  17. i eat canned chicken ALL the time ... don't worry about the sodium not that big of a deal seriously

  18. thanks for the replies everyone,

    glenihan, have you noticed a extreme amount of water retention? And how is your blood pressure doing?

    I think i might do the canned chicken thing. Here is what i am thinking.

    I will eat this 7 times a day, including 1 hour after i workout. I workout at night so i am done working out at 1130-12 and last meal 230-1am. I am shooting for 4000 cals a day with roughly a 40/40/20 macro breakdown.

    1 cup brown rice
    1 can of chicken
    1 cup carrots
    1 cup celery
    1 cup green/red/yellow peppers
    1 cup spinach
    1 tbsp of olive/flax oil. I will alternate which one i use.

    I was also thinking i would rotate in extra lean beef for a few meals if this meal plan works out.

    Any thoughts or suggestions?


  19. 1 can Kirkland Chicken
    3 Servings or 1 3/4 cups Oatmeal
    1 tbsp olive oil

    Mix, eat. All transportable, no refridgeration needed.

    Macro Breakdown:
    96grams 38% - Protein
    85grams 38% - Carbs
    27grams 24% - Fats

  20. nope no water retention noticed

    last time BP was checked was 109/72

  21. awsome, thanks glenihan, I am going to tive it a try.

    CDB, thanks for that recipe as well, i will alternate the meals i am thinking to give a slight bit f variation.

    On a somewhat different topic, I am switching to this meal plan from following John Berardi's recomendations, so i wasn't eating a whole lot of carbs during the day other than workout times and a bit after. Does anyone have any experience with his meal plans?

    Thanks again,


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