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Day 14 - Foods “To Go”
If you are not used to packing your lunch and snacks, you may need a little help in
knowing what to pack. Another concern is time. Most of us just don’t have enough
of it.
I agree that it shouldn’t be too difficult; so let’s look at some pretty simple food
choices that ought to make things easier for you in planning and taking your food
with you.
I have also attached a shopping list to guide you as to the foods you should keep
on hand, and a weekly planner, for those who like to plan ahead for the week. Just
save/copy these and use them as needed throughout your program.
Breakfast for those on the go:
Hot or cold whole grain cereal.
Whole grain toast with fat free margarine and whole fruit jam
Whole fruits or sliced fruits
Eggbeaters (easy to fix)
Cottage cheese (fat-free)
Whole grain low-fat frozen waffles with whole fruit
Snacks to take with you to work or on the go:
Whole or sliced fruits and raw vegetables
Yogurt without sugar
Whole-wheat pretzels or crackers
Air popcorn or low-fat popcorn
Low-fat or fat-free cheese and cottage cheese
Fat-free cream cheese
Meal replacement bars (should be less than 4 grams of fat)
High protein bars (should be less than 4 grams of fat)
Black beans & salsa with low fat chips or tortillas
Low fat whole grain cereal
Rice and popcorn cakes
Freeze low fat yogurt with artificial sweetener for an ice cream substitute
Fat free dips for vegetables or even fruits-can buy prepared or make
with fat free yogurt and a dip mix
Lunch to go with you:
Any sandwich with low-fat or fat-free lunchmeats on whole grain bread. You may
want to use on piece of bread and lettuce on the top.
Pack last night’s healthy leftovers for lunch the next day. (Make some extra, just for
that purpose).
Hotdogs on whole-wheat bun (veggie or fat free meat).
Veggie patties (burger style), chicken, etc., just microwave and add to whole-wheat
bread
Healthy Choice or other low-fat microwave entrees. (Look for those that don’t use
white pasta - but even those will do if in a pinch).
Most grocery stores have a fresh entrée and vegetable “to-go” area. Look for
broiled fish and a low-fat side. Most will say low fat on the label.
Sushi (Wild Oats sells fresh sushi with brown rice).
Pita bread and tortillas stuffed with the low-fat filling of your choice. Stuff a lot of
vegetables in there also.
Canned vegetable –- just head and serve.
Canned fruits packed in natural juice, as well as frozen fruits.
Low fat soups -- heat and serve with whole grain bread or crackers.
Baked potato with fat-free sour cream and soy bacon bits.
Occasionally you can use a meal replacement drink -- have them handy.
Salads topped with lunchmeat low-fat cheese and low-fat or fat-free dressing.
For an emergency (when you just don’t have time to pack as lunch) – pull top water
packed tuna.
Shopping List:
Fish (all kinds -- baked or broiled)
Shellfish, (Clams, Crab, Oysters, Scallops, Shrimp) boiled or steamed
Poultry (Chicken or Turkey breast with no skin)
Lunchmeats -- any of the very low-fat or fat-free variety
Plant Proteins:
Beans of any kind
Soy burgers, tofu hotdogs, veggie chicken patties, soy sausage, and other veggie
meat substitutions
Tempeh
Tofu
Egg substitutes
Egg whites
(Try the fat free if possible)
Low-fat or fat-free cheese
Low-fat or fat-free cottage cheese
Low-fat or fat-free cream cheese
Low-fat or fat-free sour cream
Skim milk
Non-fat buttermilk
Soymilk or Ricemilk
Fat-free yogurt
Fat-free yogurt with fruit (unsweetened or with artificial sweetener)
Bagels: Whole wheat, whole grain, or oat bran
Breads: Whole wheat, sprouted, whole grain, oatmeal, whole wheat pita,
pumpernickel, rye, corn tortillas, low-fat or fat-free bran muffins, whole wheat
English muffins,
Low-fat whole-wheat crackers
Rice cakes
Cereals:
Any whole grain hot or cold
Whole wheat or spinach pasta
Brown rice and wild rice
Vegetable: All vegetables (raw, cooked, or frozen without butter or sauces). Never
fried!
Starchy vegetables: Potatoes, sweet potatoes (broiled, baked, fresh or frozen --
without butter or fried)
Fruits (canned in own juice, fresh, frozen without sugar, preferably not dried)
Salad dressings and dips (low fat or fat free)
Beverages: Coffee, Tea, diet drinks (sugar free), water
Meal replacement bars and drinks (Under 4 grams of fat)
Soups (any low fat)
Frozen low-fat entrees (for occasional use in an emergency)
Fresh low-fat entrees “to go” from the Deli
Weekly Menu Planner-Click Here
Worksheet-Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Vegetarians will substitute beans, soy products, tofu, tempeh, seitan, or other
vegetable proteins for any meat used in the sample diet.
Breakfast: fruit plate, yogurt and whole grain toast, coffee with fat-free creamer = 1
carb, 1 dairy, 1 fruit
Snack: rice cake, fat-free cream cheese = 1 carb, 1 dairy
Lunch: low-fat fish sticks, salad, and green beans = 1 protein, 2 veg.
Snack: grapes, low-fat cheese = 1 fruit, 1 dairy
Dinner: salmon on salad, whole-grain roll, and a glass of wine = 1 protein, 1 veg.,
2 car
Total = 2 proteins, 4 carbs (starchy), 3 veg., 2 fruits, 3 dairy
This is meant as a sample. We will change this daily.
For the Spirit:
Getting my lifelong weight struggle under control has come from a process of
treating myself as well as I treat others in every way.
~Oprah Winfrey
If you are not used to packing your lunch and snacks, you may need a little help in
knowing what to pack. Another concern is time. Most of us just don’t have enough
of it.
I agree that it shouldn’t be too difficult; so let’s look at some pretty simple food
choices that ought to make things easier for you in planning and taking your food
with you.
I have also attached a shopping list to guide you as to the foods you should keep
on hand, and a weekly planner, for those who like to plan ahead for the week. Just
save/copy these and use them as needed throughout your program.
Breakfast for those on the go:
Hot or cold whole grain cereal.
Whole grain toast with fat free margarine and whole fruit jam
Whole fruits or sliced fruits
Eggbeaters (easy to fix)
Cottage cheese (fat-free)
Whole grain low-fat frozen waffles with whole fruit
Snacks to take with you to work or on the go:
Whole or sliced fruits and raw vegetables
Yogurt without sugar
Whole-wheat pretzels or crackers
Air popcorn or low-fat popcorn
Low-fat or fat-free cheese and cottage cheese
Fat-free cream cheese
Meal replacement bars (should be less than 4 grams of fat)
High protein bars (should be less than 4 grams of fat)
Black beans & salsa with low fat chips or tortillas
Low fat whole grain cereal
Rice and popcorn cakes
Freeze low fat yogurt with artificial sweetener for an ice cream substitute
Fat free dips for vegetables or even fruits-can buy prepared or make
with fat free yogurt and a dip mix
Lunch to go with you:
Any sandwich with low-fat or fat-free lunchmeats on whole grain bread. You may
want to use on piece of bread and lettuce on the top.
Pack last night’s healthy leftovers for lunch the next day. (Make some extra, just for
that purpose).
Hotdogs on whole-wheat bun (veggie or fat free meat).
Veggie patties (burger style), chicken, etc., just microwave and add to whole-wheat
bread
Healthy Choice or other low-fat microwave entrees. (Look for those that don’t use
white pasta - but even those will do if in a pinch).
Most grocery stores have a fresh entrée and vegetable “to-go” area. Look for
broiled fish and a low-fat side. Most will say low fat on the label.
Sushi (Wild Oats sells fresh sushi with brown rice).
Pita bread and tortillas stuffed with the low-fat filling of your choice. Stuff a lot of
vegetables in there also.
Canned vegetable –- just head and serve.
Canned fruits packed in natural juice, as well as frozen fruits.
Low fat soups -- heat and serve with whole grain bread or crackers.
Baked potato with fat-free sour cream and soy bacon bits.
Occasionally you can use a meal replacement drink -- have them handy.
Salads topped with lunchmeat low-fat cheese and low-fat or fat-free dressing.
For an emergency (when you just don’t have time to pack as lunch) – pull top water
packed tuna.
Shopping List:
Fish (all kinds -- baked or broiled)
Shellfish, (Clams, Crab, Oysters, Scallops, Shrimp) boiled or steamed
Poultry (Chicken or Turkey breast with no skin)
Lunchmeats -- any of the very low-fat or fat-free variety
Plant Proteins:
Beans of any kind
Soy burgers, tofu hotdogs, veggie chicken patties, soy sausage, and other veggie
meat substitutions
Tempeh
Tofu
Egg substitutes
Egg whites
(Try the fat free if possible)
Low-fat or fat-free cheese
Low-fat or fat-free cottage cheese
Low-fat or fat-free cream cheese
Low-fat or fat-free sour cream
Skim milk
Non-fat buttermilk
Soymilk or Ricemilk
Fat-free yogurt
Fat-free yogurt with fruit (unsweetened or with artificial sweetener)
Bagels: Whole wheat, whole grain, or oat bran
Breads: Whole wheat, sprouted, whole grain, oatmeal, whole wheat pita,
pumpernickel, rye, corn tortillas, low-fat or fat-free bran muffins, whole wheat
English muffins,
Low-fat whole-wheat crackers
Rice cakes
Cereals:
Any whole grain hot or cold
Whole wheat or spinach pasta
Brown rice and wild rice
Vegetable: All vegetables (raw, cooked, or frozen without butter or sauces). Never
fried!
Starchy vegetables: Potatoes, sweet potatoes (broiled, baked, fresh or frozen --
without butter or fried)
Fruits (canned in own juice, fresh, frozen without sugar, preferably not dried)
Salad dressings and dips (low fat or fat free)
Beverages: Coffee, Tea, diet drinks (sugar free), water
Meal replacement bars and drinks (Under 4 grams of fat)
Soups (any low fat)
Frozen low-fat entrees (for occasional use in an emergency)
Fresh low-fat entrees “to go” from the Deli
Weekly Menu Planner-Click Here
Worksheet-Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Vegetarians will substitute beans, soy products, tofu, tempeh, seitan, or other
vegetable proteins for any meat used in the sample diet.
Breakfast: fruit plate, yogurt and whole grain toast, coffee with fat-free creamer = 1
carb, 1 dairy, 1 fruit
Snack: rice cake, fat-free cream cheese = 1 carb, 1 dairy
Lunch: low-fat fish sticks, salad, and green beans = 1 protein, 2 veg.
Snack: grapes, low-fat cheese = 1 fruit, 1 dairy
Dinner: salmon on salad, whole-grain roll, and a glass of wine = 1 protein, 1 veg.,
2 car
Total = 2 proteins, 4 carbs (starchy), 3 veg., 2 fruits, 3 dairy
This is meant as a sample. We will change this daily.
For the Spirit:
Getting my lifelong weight struggle under control has come from a process of
treating myself as well as I treat others in every way.
~Oprah Winfrey
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