EAT THIS: Packable Meals

The importance of carrying around a small cooler to pack your food cannot be stressed enough for fat loss success!  Taking food with us can be EASY if we pre-plan.  There are so many simple foods to pack in a cooler to keep ourselves properly fueled with clean food even when not at home in the kitchen.  Whole fruit, fruit salad, potato salad, chicken salad, sliced chicken breast, canned tuna, hard boiled eggs, smoothies, mixed berries with protein powder mixed in (strawberries/blueberries w/GT chocolate protein is a favorite!), protein bars, etc.  Keep it simple and easy.  Here are more recipe ideas on what to pack in your cooler:

(note:  many of the recipes call for almond flour or almond milk.  Coconut flour can be substituted for almond flour – and hemp milk for the almond milk for those not eating nuts or wanting a healthier fat source)

Barbara’s Banana Squash Protein Bars

The snack bars are perfect for the fall. They are easy to make, convenient to travel with and freeze well. The spices, squash and nuts can be changed for your personal tastes. Using 2 tsp baking soda per the recipe creates a more cake like texture, while reducing to 1 – 1.5 tsp creates a denser, more brownie like texture that holds up better for travel. These are delicious.

Ingredients:

.5 cup unsweetened almond milk

1 cup almond flour

.25 cup raw almonds

2.5 cups unsweetened applesauce

2 tsp baking soda

7 oz  bananas, mashed

1 TBS ground cinnamon

.5 tsp ground cloves

2 large egg whites

1 egg

6 scoops GT vanilla whey protein powder

250 gram acorn squash, cooked

1 TBS vanilla extract

Instructions:

Bake squash face down on cooking sheet coated with cooking spray at 375 degrees for 45min-1 hr until soft. Mix all the dry ingredients together and whisk to remove lumps. Mash the bananas and squash. Add all of the remaining items to the dry mixture. Mix well. Lightly greased 9×11 baking pan, and bake at 350 for 20 – 25 minutes. Let cool. Cut into 12 bars. Wrap individually then store bars in a ziploc container. Keep in the refrigerator. (I usually freeze six bars to keep fresh for later in the week.)

Chocolate Yam Protein Bars

This is a good combo of protein/carbs/fats, and can be a ‘meal in a bar’ in a pinch. Feel free to sub out spices, flours, and sweeteners to suit your individual circumstances. Using 2 tsp baking soda per the recipe creates a more cake like texture, while reducing to 1 – 1.5 tsp creates a denser, more brownie like texture that holds up better for travel.

Ingredients:

.5 cup almond flour

1.5 cups unsweetened applesauce

2 tsp baking soda

.25 cup raw carob powder

1 TBS ground cinnamon

.25 cup coconut flour

1 egg

6 scoops GT chocolate whey protein powder

.5 cup raw honey

1 TBS vanilla extract

1.3 lbs yams, cooked

Instructions:

Bake, peel, and mash yams. Add remaining ingredients to mashed yams and mix well. Add mixture to a lightly greased 9×11 baking pan, and bake at 350 for 20 – 25 minutes.

Chicken Salad Wraps

Add curry powder if you like it spicy!

Ingredients:

1 medium apple

.25 cup celery

8 oz chicken breast, cooked

1 TBS fresh lemon juice

.25 onion

.25 cup red bell pepper

3 TBS Veganaise or All Good Mayo (Genesis recipe section)

Instructions:

Chop cooked chicken breast. Dice onion, celery, red pepper and apple fine. Add to chicken. Moisten with Veganaise and added lemon juice; season with black pepper. Divide into 4 portions and wrap each in a butter leaf or two. Serves 2.

Dawn’s Potato Salad

Ingredients:

1.25 cup green bell pepper

8 oz cucumber

2 TBS extra virgin olive oil

.25 green onion

5 cups potatoes, cooked

.75 cherry tomatoes

.25 brown rice vinegar

Instructions:

Chop all the veggies except the cherry tomatoes. mix it all together and refrigerate.

Southwestern Corn and Black Bean Salad

Ingredients:

1 avocado

15 oz black beans, no salt

.25 cilantro, chopped

1.5 cups frozen corn

.5 tsp ground cumin

2 tsp jalapeno pepper

.33 cup fresh lime juice

3 TBS extra virgin olive oil

6 TBS onion, chopped

.25 tsp ground black pepper

.5 cup red bell peppers, chopped

.125 tsp ground red pepper

Instructions:

Mix together the corn, beans, red pepper, red onion, cilantro, and 2tsp minced jalapeno pepper. Whisk together 3 TBS lime juice, cumin, black pepper, and ground red pepper.  Slowly whisk in olive oil until dressing is slightly thickened. Pour the dressing over the beans and stir to combine. Let the salad stand for about 1 hr. to develop flavors. Serve with avocado on top.

Nut Protein Balls

Great for backpacking, camping or other outdoor fun!!

Ingredients:

.75 cup almond butter

.5 cup raw almonds

1 TBS organic apple butter

.25 cup dried shredded unsweetened coconut meat

56 gram raw honey

.25 cup flaxseed, ground

3 scoops GT chocolate whey protein powder

.5 cup raw sunflower seeds

.5 cup raw walnuts

Instructions:

Soak nuts and seeds, except flax overnight. Rinse and process in food processor. Add ground flax, almond butter, protein powder, apple butter, and coconut. Mix well. Roll into balls and serve. They can also be dehydrated and frozen. One serving is one ball

Pumpkin Pie Shake

A favorite stand-by for many of our clients, this shake is actually delicious as it warms up.  Tastes just like pumpkin pie – without the crust!

Ingredients:

1 cup unsweetened almond milk

1 tsp ground cinnamon

.25 tsp ground cloves

1 tsp raw ginger root

1 scoop GT vanilla whey protein powder

.25 tsp nutmeg

1 cup sweet potato, cooked

Instructions:

Process it in a good blender. Good room temperature or cold. add: cinnamon, ginger, nutmeg, allspice or cloves to taste and water to thin to desired consistency (will thicken).

Cabbage Fruit Salad

Ingredients:

.25 cup unsweetened almond milk

2 apples

4 cups red cabbage, chopped

.25 cup dried currants

1 cup grapes

1 TBS raw honey

1 TBS raw lemon juice

2 oranges

.5 cup Veganaise (or All Good Mayo from Genesis recipe section)

.33 cup raw walnuts

Instructions:

Chop oranges and apples. Cut grapes in half. In a large bowl, toss cabbage, oranges, apples, grapes and currants. Cover and refrigerate. In a small bowl, combine the veganaise, almond milk, lemon juice and honey; cover and refrigerate. Just before serving, stir dressing and walnuts into salad.