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Summary of episode:

In this episode we go over 11 healthy meal and snack options to eat in a pinch.

Meals:

1- (01:05) Rotisserie Chicken + Salad + Minute Rice

2- (02:44) Protein Smoothie

• Whey protein + banana + frozen berries + spinach + milk

• (5 different protein recipes at the end of our guide for free) Cinnamon roll, green glow.

3- (05:16) Tuna salad lettuce wraps

Put the tuna and half of the oil from the can in a bowl and mix with the tomato puree.

Chop the red onion as fine as possible and add to the tuna. Cut the apple in 2 parts and remove the core. Chop the apple into small cubes and also add to the tuna. Mix everything.

Spread the tuna over the 8 lettuce leaves and serve as wraps.

4- (06:45) Greek Yogurt Bowl

• Plain greek yogurt, berries, seeds, honey

5- (07:32) Overnight Oats+ Protein Scoop + Berries

- Add cinnamon or flaxseeds for extra nutrition.

Snacks:

6- (09:01) Hummus + Baby Carrots or Bell Pepper Strips

-Whole grain pita chips are a great add-on.

7- (10:16) Apple or banana with peanut butter

8- (11:19) Protein Bar or Beef Jerky + Piece of Fruit

9- (12:49) Canned Tuna or Salmon + Whole Grain Crackers + Cherry Tomatoes

• Add mustard, Greek yogurt, or hot sauce for flavor.

Slightly longer to make meals, but still efficient and solid

10- (14:03) Turkey burgers

11- (15:17) Chicken wraps

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