found an old meal plan note document.
Ingredients
green giant frozen riced cauliflour - cf has a ton of vit. c
enriched’ foods are probably good - rice dream has a lot of vit. b12
pressure cooker chicken: two blue tupperware, a flat of chicken breast, 10 minutes
frozen pizza
slices of turkey
paradoxically, to save money I need to bring more food and better - avoids expensive vending machine snacking, lets me work later without getting hungry. adding chicken has really revolutionized this
unfortunately I don’t seem to be able to sustain a vegetarian diet.
applerice
Six fortune instant stir fly noodles
Subway - 6" cold cut combo - is great!
no name canned pears in water - great stuff
Frying frozen salmon requires constant attention, but boiling in a pot just like pasta for ~10 mins seems to work great
ground turkey
tried and true
guilty takeout: Pressed Tuna sandwich is fantasic
https://www.mayoclinic.org/diseases-conditions/vitamin-deficiency-anemia/symptoms-causes/syc-20355025 have to be careful
knor golden harvest chicken 7 minute rice -a great meal on its own!
5 minute rice - very calorie dense, once you get the hang of it
Dry Great Value medium cuscus in a plastic tray is quick and filling for work (1.5 cups is way too much for at work)
^ goes great with a 350 mL can of whole-kernel corn
Six bean medley with peas
ziggy’s beef tortellini (fresh pasta)
mini potatos
small bags of baby carrots
campbell’s butternut squash soup in tetrapak
full can of No Name sliced white potatos (pre-cooked) mixed with a large can of tuna.
Oatmeal and applesaucr water-based oatmeal on its own is quite bland
Hot water at work mixed with half-cup of 5 minute rice in a plastic container is okay, add teriaki sauce
microwaved pre-hardboiled eggs | sliced turkey | canned tuna | smoked salmon | salami sandwich Amy’s soup saveonfoods
sandwich with lettauce (2 cans?
ready-made waffles
pre-chopped, washed cabbage lasts supposedly longer than most other leafy greens
snap peas
pre-drained tuna cans and microwave rice
prep-cooked gnocci and tuna
pre-sliced onion
cucumber!
canned lentils & rice
mucrowave lasagna - high salt - cheese disagreeable
microwave dinners in general - choose low sodium
luncheon meats
fully precooked chicken breast (choose low sodium?)
amy’s/lentil/bean soup
Canned chicken soup no name canned noodle soup is more noodles than chicken. the beef is far superior.
Microwave Quinoa side dish cuscus -really easy and tastes great
ready-made Garlic or alfredo chicken and pasta [without adding the sauce packet] (e.g. swanson - high sodium, 1000 mg per serving!!!)
meatballs
broccoli slaw
granola bar - low sugar, kashi maybe
Minute rice and canned lentils
Cafeteria
Frozen veggie mix - broccoli, cauliflower
cuscus has a surprising # of cals!
Perogies - cheesy, only on saturday :)
Frozen pizza
canned fruit cocktail
wendy’s grilled chicken tomato sauce is a good addition to ground beef.
peanut butter turkey sandwich
applesauce
pre cooking eggs takes 11 minutes reliably, but needs to be we
frozen diced squash
while chopping onions, I realized: there’s a machine that can chop 100,000 onions per hour
meal prep does not seem like the best use of my time.
it’s unfortunate that most precooked options
seem to be less healthy - high salt, trans fats, etc
and maybe not ffor any good reason
make a meal generator?
nuts for snacking at work
preparation guide, etc
egg cooking should be 100% repeatable if you weigh
generate shopping list
mayo?
great value coleslaw dressing
frozen Pad thai
Independent frozen buttermilk pancakes - heavenly for breakfast
breakfast sausages
fried turkey
A lot of these really aren’t that filling.
black beans have a lot of calories, as do mixed-beans.
canned, drained black beans+instant rice pouch+canned sliced carrots or other = perfection
Peanut butter also has more calories than turkey
beans don’t quite sit well with me.
breaded chicken and frozen cauliflower, throw in tupperware and microwave for 7 mins
Chicken breast instant pot + cuscus - really good, I like a lot
no name vegetable pasta soup
ground beef and spinach and tomato