Muscle Food: Meal On Wheels
I’ve eaten this next meal numerous times. It takes literally minutes to put together and is perfect when time is short and you’re on the go. It’s worked for me and it can work for you too!
Meal On Wheels
You’ll need:
1 Can No/Low Salt Tuna, Chicken, Salmon, or 4oz. premade & seasoned chicken or turkey (available in many markets)
1 Can No Salt Spinach — worked for Popeye
1/3 Can No Salt Beans; Kidney, Red, Black are all great choices
10 Stone Ground Tortilla Chips — Flourless
*Handful of green beans
*1/4 cup Low Salt Tomato Sauce
Since this is cook-less, no instructions are needed. Simply open everything up and put it in a Tupperware for the road, except the chips — those you’ll want to place in a Ziploc bag. Sometimes I make a bit of a dip with mashed up tuna, beans and spinach and scoop it up with the chips. Or I may just separate them in the dish and eat them a la carte. Usually, I water down the sauce just a bit (I’m after taste not texture) and pour it over everything for a bit of flavor.
I suggest that you try this before you jump to the conclusion that this is bland and boring. Additionally, you can substitute a low fat dressing of your choice like ranch, caesar, balsamic, or creamy Parmesan peppercorn. Just be sure to watch the portion sizes and use my tip of watering them down just a tiny bit. The raw green beans really add a bit of crunch and I eat them as finger food sometimes. Hard to believe but they satisfy the craving too munch.
So how healthy is this meal? Well here are the stats:
*About 390 total calories
30 grams protein = 120 calories
50 grams carbohydrates = 200 calories
8 grams of fat = about 70 calories
The calories can vary +/- 10% depending on choice of meat, beans, chips, sauce etc. But the basics remain the same.
While this meal may sound a little high in carbohydrates, it’s important to remember that the spinach, green beans, and 6 grams of fiber from the beans account for nearly half of the carbs. In my opinion they’re “free” calories because they’re full of fiber and cost your body energy to process them. I’m going to make a leap of faith here and assume that not a single person ever has gained fat or become obese by eating too much spinach or raw green beans.
So try this out and let me know if you like it or not. I should mention, it also tastes great microwaved, but I generally don’t carry one of those around with me!
Galini