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Some great things to keep on hand at all times is protein in bulk or microwavable protein like precooked fajita meat or Tyson chicken strips and frozen veggies. That way when things get busy, you have a quick and easy healthy meal!


Salads are filling, nutritious and super quick and easy! Start with a solid protein source like grilled chicken. Then you can add lots of salad fixings like cucumbers, tomatoes, broccoli sprouts, mushrooms, carrots, etc. Try to avoid things like croutons, French onion strips and things like that. If you like avocado, nuts and seeds, plan for them because the calories can add up. Go with a low calorie dressing like balsamic vinegar, light ranch, skinny girl or any other low calorie dressing.

Stir Fries

Heat some veggies and protein up in a skilled using some Bragg's liquid aminos (soy sauce substitute). Cauliflower rice is a great alternative to regular rice here!


Make a wrap of your choice with sandwich meat or some of your bulk made protein with lettuce, veggies and a low calorie condiment like mustard or a low calorie dressing. Cut Da Carb is a great low calorie wrap.


Crunchy or soft make for a well balanced meal! If you use ground meat, keep the calories down with something like 96/4 ground beef or 97/3 lean ground turkey. Try to find a low calorie or low carb tortilla to help keep the carbs and calories down as well. Add some cheese, salsa and other taco condiments and enjoy!


Get a low calorie bread like Sara Lee 45 calorie bread, lots of lunch meat, some cheese and a low calorie condiment like light mayo or mustard!


My rule of thumb is to start with a solid protein source and then pair it with a low calorie side like a salad (no croutons and dressing on the side) or raw, grilled or steamed veggies.

BBQ Places

  • Grilled chicken breast or grilled turkey

  • Green beans

  • Beans

Steak Restaurants

I usually go with grilled chicken, grilled sirloin, grilled fish or grilled pork and then I’ll pair it with a low calorie side like green beans, grilled or steamed asparagus, broccoli, carrots, cauliflower, Brussels sprouts and things like that. Potatoes are higher calorie so plan ahead if you get them.

Burger places

I get a regular burger or a grilled chicken sandwich but I would avoid the fries unless you can make them fit.

Mexican Food

Tacos or fajitas with corn tortillas and I try to stay away from rice and beans because they are high calorie and all carbs. Have a snack before you go so you aren't tempted to overeat chips and queso.


  • Market salad with grilled chicken and light balsamic dressing

  • Regular nuggets

  • Grilled cool wrap

  • Grilled nuggets

  • Grilled chicken sandwich

  • I usually go with a fruit cup for a side since waffle fries are higher calorie and all carbs


  • Barbacoa or chicken burrito bowl

  • Light rice or no rice

  • Light sour cream

  • Light cheese

  • Lettuce

  • Salsa verde

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