The following should offer
ideas for whipping together supportive quickie meals to make
certain you don’t miss out when a complete meal is not
accessible or convenient.
Meal Replacement Recipes
Many of my clients have found
creative ways of varying the taste of the Beverly Nutrition
Shakes. Keep in mind some of these do add a little simple sugar
but the protein in the shake formulas slow the absorption of the
sugar. The shakes I recommend taste delicious on their own,
however, feel free to experiment on occasion.
Supportive Strawberry Milk Shake
Mix in frozen strawberries for a
highly nutritious strawberry milk shake!
Peaches and Cream
Mix in some frozen peaches…peaches
and cream?!?! Yumm!
The Ultimate Chocolate Shake
Mix 2 scoops of the Beverly
chocolate with 10 ounces of water in a blender with some crushed
ice. You won’t believe this chocolate shake can actually be good
Some of the following options will
require you to prepare ahead of time…but are highly portable to
work and the preparation is simple - they can be stored
individually in foil to make a quickie meal accessible at any
Complete Shrimp Cocktail Quickie
˝ lb Shrimp (fresh, uncooked)
Low Sodium Tomato Ketchup
Fresh Spinach Leaves
Whole Grain Bread Crackers
Boil water. Pour uncooked shrimp in
boiling water and remove from heat. Pour into strainer in 3
minutes. Refrigerate shrimp with crushed ice. Mix ketchup and
horseradish to create cocktail sauce (vary amount based on
preference). Cover plate with spinach leaves. Surround edge of
plate with vegetables. Peel shrimp and place in middle of the
plate. Squeeze lemon over shrimp. Use sauce for dipping. Eat
with crackers for complete supportive meal.
Blended Quickie Meal
FAGE Total 2% or no fat yogurt
Skim Milk or Water
Dry Evaporated Powdered Milk
1 Banana (just ripe – skin
should not be black at all)
Mix it all together in blender.
You can get creative and come up with some blended varieties.
Keep in mind, the addition of some sugared ingredients makes
it a bit less supportive, but as a quickie, variety once in
awhile might be fun.
Blended Non-Fat Yogurt, Banana,
Berries, and Almonds
Blended Non-Fat Yogurt, Frozen Lime
Juice Concentrate, Graham Crackers, Vanilla Flavor
Blended Non-Fat Yogurt, Cinnamon,
Frozen Apple Juice Concentrate, Egg Protein Powder
Complete Salads as Quickie Meals
It helps if you stay prepared for
supportive nutrition. One tip that makes getting regular meals a
bit easier is preparing moderate quantities of food that you can
refrigerate and throw together into a quick salad. Marinating
chicken breasts in fat-free Italian dressing, and grilling or
broiling for 7-10 minutes allows you to very quickly have the
“salad protein” accessible. These can be cut into slices and
refrigerated. Hard boiled eggs are also quick to prepare and can
be refrigerated to add protein to salads.
The fibrous carb part of salads is
the easy part. Just buy fresh mushrooms, carrots, broccoli, and
cauliflower and store in the refrigerator in Tupperware
For starchy carbs, refrigerated
brown rice, corn kernels, kidney beans, or peas make any salad
delicious and complete.
EZ and Quick Yogurt Mini Meal
FAGE Total 2% or no free yogurt
Sugar free granola cereal
Dried rice cereal
Mix cereals and oatmeal
together. Mix in yogurt. Add raisins.
Quickie Pita Sandwiches
Not unlike salads, quickie pita
sandwiches can be quick and easy by preparing some meats or
salads and vegetables in advance. Stuff some in a while grain
pita pocket and you’re ready to go. These are ideal to take with
you in a cooler for a couple of mid-day quickie meals.
A turkey sandwich on whole grain
pita with some spinach leaves, tomatoes, sprouts, and a bit of
mustard is a complete meal. It’s important that the turkey is
turkey breast meat off of the frame of the turkey. Most packaged
meats are so processed and so filled with additives and fillers,
there resemblance nutritionally to turkey is minimal at best.
Preparing tuna salad in advance
makes it easy to whip up a tuna pita sandwich with grated
carrots, cucumber slices, green pepper, and onion. The only
challenge in preparing supportive tuna salad is the fat in the
mayonnaise. Try using some non-fat plain yogurt instead of mayo.
If that doesn’t work for your taste buds, go with one of the low
fat mayo substitutes.
Chicken white meat ground up in a
blender with onions, celery, lemon juice, and black pepper makes
a delicious chicken salad for a quickie pita sandwich. Try
adding a bit of non-fat Italian dressing. A bit of miracle whip
might add a bit of moisture and consistency.
Delicious egg salad can be made
with 4:1 egg whites to yolk. Chip hard boiled egg whites and
yolks with celery, onions, and green pepper. Add paprika and
black pepper and mix with a bit of Miracle Whip and mustard.
Corn Tortilla Quickie Meals
Corn Tortillas offer starchy carbs
and make a nice wrap for a quickie meal. For a delicious and
complete vegetarian option, combine brown rice, black beans, and
any vegetables in mixing bowl. Serve in corn tortillas. Strips
of chicken breast, spinach leaves, and salsa make a complete
Brian Calkins' No
Bake Protein Bar
5 tbsp natural peanut butter (chunky or smooth)
1/2 cup dry oat meal or whole grain hot cereal (uncooked)
1/2 cup oat flour (double the dry oats if you do not have
6 scoops chocolate protein powder (approximately 132 grams
worth of low-carb protein powder)
1 teaspoon vanilla
2 tablespoons flax seeds (optional)
1 cup non-fat dry milk
1/2 cup water (depending on what type of protein you use,
you may need to add more)
Modifications: Use vanilla protein and replace ~1/4 cup of
the oatflour with a variety of nuts, seeds, or dried
Spray an 8x8
baking dish with non-stick cooking spray. Combine dry
ingredients in a medium size bowl and mix well. Add peanut
butter and mix - the mixture will be crumbly and dry. Add
water & vanilla.
Using a wooden
spoon or rubber spatula, everything until a dough forms. The
dough will be sticky. Spread dough into pan using a clean
wooden spoon or spatula that has been sprayed with non-stick
cooking spray. Refrigerate a few hours (or freeze for an hour)
and cut into 9 squares. Wrap bars individually (use sandwich
bags or plastic wrap) or store in covered container between
sheets of wax paper. Keep refrigerated.
Information Per Serving:
197 calories, 21 g
protein, 7.2 g fat (8% saturated), 13.7 g carbohydrate, 1.6 g
Eating is the hard part!?!?!?! Isn’t that
bizarre? For decades, people trying to get lean have been taught
to avoid food, to cut calories…to virtually starve themselves.
Now, as you are uncovering the truth to developing a healthy,
energized, vibrate and leaner body, you’re beginning to
understand the importance of fueling the body frequently. That
means eating…small meals frequently!
Once people “get it”, once they understand
the structure behind the HealthStyle Fitness programs, they
quickly adapt to the exercise. They also begin to differentiate
between good and bad meals. And then…when they try to put it all
together…they realize the hardest part of all is getting ENOUGH
If you’re at that stage, stay with it. After
awhile, as veteran fitness enthusiast will tell you, your
appetite develops, you create some new habits, and eating every
3-3 ˝ hours just becomes part of who you are. Still, there are
pitfalls. The occasional party. The vacation. The celebratory
dinner. I believe it’s best to give in to those events and
occasions. Eat in a manner that supports your health & fitness
goals most of the time and it gives you some room to enjoy those
pig out opportunities without suffering for it. The pitfall,
however, that many of you are faced with is the one that isn’t a
“once-in-awhile” event. It’s the pitfall that traveling in the
pursuit of daily business presents.
Many of us use travel throughout the day in
our cars, and for others airplanes have become a routine
experience. As business people, we are often called upon travel
from city to city, hoping to find a workout, and doing all we
can to maintain supportive nutrition programs. As we scurry
through airports, pizza and donuts call from every food counter.
So do those soft chewy pretzels. I speak from experience. Sure,
I’ve given in to my share of airport pizza and chewy pretzels,
but I’ve also managed to limit those moments of submission to
isolated instances. Whether we travel via auto or fly through
the air, “the road” is often an obstacle that stands in the way
of our desire to stick to our fitness commitments. Thankfully,
that obstacle can be overcome!
I’ve taken the secrets to staying with it
and converted them into Eight Simple Tips for Maintaining Your
Fitness Commitment on the Road! Live by these eight tips and
you’ll actually find your return from your daily or extended
trips without the slightest fitness backslide! In fact, you may
begin to welcome “the road” as it brings you to new gyms,
stimulates your exercise creativity, and has you feasting on a
new menu of supportive meals.
Four Backup Staples: Meal replacement packets, rice cakes,
water, and Tupperware!
Those of us who eat in a manner that
supports toned muscle and low levels of body fat strive to
obtain supportive nutrition every three to four hours. If you
stay in a hotel, there’s always room service, those nice polite
people who show up at your door with fancy foods on fancy trays.
The catch is, the room service menu is often limited and is
sometimes void of the options you’d normally choose, and can
often rip holes in your budget or expense account. If you’re in
the car, the drive through lanes of the fast food summon you at
ever intersection, yet you already know the challenges in
finding healthy meals at drive through windows. Never Fear!
Every convenience store has bottled water and rice cakes and
every hotel has an ice machine. I’ve found the investment in $3
Tupperware one-pint containers a very useful one. When I travel,
I always pack my meal replacement in Zip-Lock baggies. Shaking
up a protein powder or a meal replacement with some water allows
me to convert a few rice cakes into a meal chock full of protein
and whole grain carbs. This is ideal for the airplane, hotel
room, or the car. You can keep the protein powder or meal
replacement powder in the container or smaller baggies and when
it’s time, bottled water can be purchased at any hotel, gas
station, or airport cafeteria. In fact, If you develop the habit
of including two of these supplemental meals a day, simply
finding the three “normal” meals (breakfast, lunch, and dinner)
can be all you need to get nutrients into your body every three
or four hours.
I’ll admit rice cakes and a protein drink
doesn’t sound like an event that will send your taste-buds
aflutter, however, your body and energy will appreciate the
small sacrifice. In fact, with the newest products on the
market, the protein drink may actually prove to be a tasty
treat! I personally use Beverly International’s meal replacement
shakes and they taste great.
restaurants that can prepare the types of meals you like and
order the next meal in advance.
In the cities I travel to frequently, I make
certain I befriend servers who understand my fitness &
nutritional needs. I’ll usually find a restaurant that can
prepare an egg white omelet made with as little butter or oil as
possible. Add a few fresh mushrooms, some spinach, or green
peppers and the omelet increases in taste and value. As a side,
oatmeal is pretty simple to find. While I’m eating, I’ll ask the
friendly server to prepare a supportive “lunch”, wrap it up to
go, and I’m all set for my next meal.
You can pick up a soft cooler that actually
folds up when it’s empty and maintains freshness in refrigerated
foods for several hours. It will keep tuna salad on whole grain
bread in nice condition for three or four hours. A zip lock bag
filled with ice from your hotel ice machine also will do an
excellent job of keeping food cold and fresh for a few hours.
If you travel to different cities, find out
how regional foods are prepared and then enjoy the cuisine that
the locals are fond of. If you travel to San Antonio, for
example, you wouldn’t want to miss some of the exceptional
Mexican restaurants. Just make certain you avoid the fried
tortillas. Order chicken or shrimp in corn tortillas and ask for
rice prepared without butter. Chinatown in New York or San
Francisco? Fantastic! You can order fresh white meat poultry or
seafood with steamed vegetables. Anywhere along the coastline
you can find fresh seafood prepared baked, grilled, or boiled.
Learn which restaurants will prepare the more supportive meals
and work them into your travel itinerary. And…if it’s
affordable, sushi in a Japanese restaurant with brown rice and a
side salad might be the best meal you can find.
breakfast the night before with specific time and instructions
Most hotel restaurants can prepare
supportive breakfasts. Many even have a “healthy breakfast” item
on their menu. That healthy option can range from a garden
omelet to yogurt with granola and some fresh fruit. Since
mornings are usually rushed on out of town trips, you can call
room service the night before. Plan for your breakfast to arrive
30 minutes after your wake up call. That should give you time to
shower and allow you to begin your day with your nutrition off
to a great start. If the hotel menu is limited, you can pick up
some dry cereal in a nearby grocery store and simply order egg
whites with an extra bowl and a glass of skim milk. Low fat milk
+ cereal + egg whites = nice breakfast.
If you travel locally but leave home early,
take 5 minutes and prepare your breakfast the night before. It’s
not the “eating” that takes all the time, but the preparing +
eating. It can be as simple as opening a can of pineapple chunks
(remember, no sugar or heavy syrup in the can) and dumping them
into a large Tupperware stored in the fridge. In the morning you
just dump in some plain fat-free yogurt and a few handfuls of
Healthy Choice Granola cereal (or a less tasty but more
supportive one you find in the health food store-such as
unsweetened puffed rice). No, it’s not a breakfast befitting the
world’s great chefs, but it’ll give you a much valued load of
amino acids with vitamins and minerals first thing in the
morning. Morning preparation=1 minute or less.
Stay in a
hotel with a fitness center
Years ago this might have been a challenge;
however, a few phone calls will easily locate a hotel with a
workout amenity. You can even ask your travel agent to make
certain that all of your hotels have an exercise room. There are
those that list “exercise room” and have a set of cables from
1940 with a beat up old exercise bike, but a phone call before
your travel should make certain the workout area is adequate.
Many hotels also have affiliations with
major health club chains that allow you to workout at a discount
or in some cases for free. Thanks to the internet, you can now
even shop from home finding which hotels have fitness amenities.
Two websites that can help you are
require perfection, simply make the best choices possible
“Better Bad Choices.” If you can’t get to an
optimal meal, there’s no need to run to the nearest greasy
burger joint. No, the chicken breast that’s been marinated in
oil will not be as lean as the one you cook at home, but it’s
far better than a high fat cheeseburger. Realize that “pretty
good” is much better than most people do on their fitness
commitments while on the road. Allow yourself room to enjoy a
few less supportive meals and make the best choices you can on
the meals in between. Even some of the fast food restaurants
(Wendy’s) offered a grilled chicken breast, a baked potato, and
a salad bar and if you can find a Pollo Tropical, the black
beans, rice, salsa, and grilled chicken can serve you relatively
well…far better than a Whopper or a Big Mac.
Also recognize the value of the deli counter
in the supermarket. We tend to get caught up in the thinking
that we have to eat our lunch in a restaurant. We often pay the
price both in dollars and in fat. In order to add taste,
restaurants are notorious for marinating, frying, and dousing
with spice and oils. Most grocery stores, delis, and
supermarkets can prepare a turkey breast sandwich on whole grain
bread with some lettuce and tomato. While it’s hard to find a
restaurant meal that runs less than $10 + tip, you can get your
nutrients from the deli counter, pay with a $5 bill, and even
get a few cents change!
While we have become spoiled by the huge
array of cardiovascular options available at health clubs, the
most versatile investment you ever make might be a pair of
running shoes! Wherever business or leisure takes you, throw on
your running shoes and you’re ready for your aerobic workout. It
might be a jog around Central Park in New York, or even a trip
up a few flights in the hotel staircase. There’s no excuse for
missing aerobic workout, wherever you are!
Throw a jump rope in your bag and you’re
even better prepared.
Ask for a
There are many suite hotels that offer a
kitchen, and some will even provide a grocery shopping service.
(Check out Marriott Residence Inn, Amerisuites, or Extended Stay
America). When I travel for an extended period of time, the
extra cost in a small suite saves me a small fortune in
restaurant meals and allows me all the nutrition flexibility I
have at home.
While many hotels cannot provide a kitchen,
for a small investment they can provide a refrigerator. Most
people aren’t aware that refrigerators are available, but often
all it requires is a request to get that little fridge delivered
by a hotel employee. If you’re in a hotel that has a mini bar,
you’re not likely to find supportive nutrition in Snickers bars
and Budweiser. Upon your request some hotels will clear the mini
bar allowing you to use it for your own food (some hotels have
charged me a whopping $5 for serve). Stock it with yogurt (FAGE
Total 2% or no yogurt), sliced turkey breast, and a few other
options and you’re prepared to eat without the slightest bit of
guilt or regret.
supplements can help
If you travel through different time zones,
jet lag can throw your energy levels out of whack. There are
some supplements that can help you make sure those out-of-town
workouts are inspired. Firstly melatonin does help with
stabilizing altered sleep patterns and has proven to be a nice
aid to minimizing the effects of jet lag. Secondly, there are
several products on the market which provide quite a kick by
incorporating herbal caffeine (guarana, Kola Nut, or green tea)
into their formulation. You’ve no doubt heard or read warnings
regarding these products, so avoid a dependence on them, but to
power up the post-flight workout, I’ve found them to be of some
benefit in boosting training drive and intensity.
With these eight simple tips, there’s no
reason to let a few days, weeks, or even months of travel
interrupt the commitment you’ve made to being the best you can
Enjoy your travel!!