What do you do when you don’t have time to prepare meals or your job isn’t conducive with packing your lunch? OR you’re like me and just love to eat out! Then you have to look for meal and supplement options that will work for you and your goals. Here are some ideas for quick meals that I personally get on a regular basis. In fact, I even sorted them based on regularity:
- In-N-Out Burger. Triple Double, Protein Style, Grilled Onions, No Spread. Someone overheard me order this one time and said, “that must taste AWEFUL.” Actually, it tastes amazing! I love this meal and get this for lunch 1-2 times per week! Water or zero calorie drink.
- Chipotle. Steak or Chicken Bowl (double meat) with very light rice (or no rice), black beans, fajita veggies, 2 Scoops of pico de gallo, and guacamole. Water or zero calorie drink.
- Chick-Fil-A. 12-count grilled chicken nuggets meal. Substitute fries with side superfood salad. Just go easy on whatever dipping sauce you like – Polynesian for me. Diet Dr. Pepper! (My favorite drink of all time)
- Luna Grill or Daphne’s. Gyro plate, double greek salad. I do this at any greek or Mediterranean restaurant. I love gyro meat, but you can do swarma, chicken or whatever. Water or zero calorie drink.
- Panda Express. 2 item plate, substitute rice or chow mein for mixed veggies. Double grilled teriyaki chicken. Water or zero calorie drink.
- Rubio’s. California Bowl straight up. Probably more carbs in this than I usually like because of the rice, but it is super good!
- Steak Salad. Doesn’t matter where. Just get some greens with steak and a balsamic vinaigrette. There is a place called Chop’d near my office that I like. The only drawback for this meal is that I usually don’t feel like I ate enough.
I love to snack on canned sardines in olive oil. Great source of protein and less susceptible to mercury since it is a small fish. Tip: Don’t pull the sardines out of the can with your fingers, use a fork or chop sticks. Just trust me on this, but you must try these!
I’m no supplement guru, so I try to keep my supplements as simple as possible. Early on, maybe the first 6 months of working out, I used a creatine supplement to help with muscle growth. It helped quite a bit I think. But since then, I haven’t used creatine or creatine based pre-workouts. Here are my favorite supplements:
- Protein. Gold Standard Whey Protein, made by Optimum Nutrition. This is and has always been my overall favorite. Good deal at Costco, mixes and tastes great. However, do your own research on which protein you prefer. You might even go with just a straight, un-flavored whey isolate.(If you like the taste of powdered milk) You can get this at Sprouts and Whole Foods. But Protein is a must. I usually have one shake right after my workout and one late afternoon before dinner. If you can, try and get about .8g per pound of body weight. I weigh 160lbs., So I try and get about 100g-128g of protein a day. I know that sounds like a lot, but it’s necessary.
- BCAA. Branched Chain Amino Acids are good fuel for your muscles. I drink this during my workout. I’ve tried quite a few and I prefer
BCAA’s made by BPI Sports. Lots of good one’s out there. Bodybuilding.com has a list sorted by ‘most popular.’ You can sip on BCAA’s during your workout or just throughout the day.
- Creatine. I mentioned that I don’t really use creatine, but when I did, I used CGP made by Metabolic Nutrition. Whatever you do, DO NOT get the unflavored version, get the Fruit Punch flavor. You will take this for 30-60 days prior to your workouts and then cycle off. If you want to continue taking this, give it about 60 days before you go back to it.