One of my clients this week said to me, 'I don't like cooking, but I want to eat well because I want a toned and healthy body. What do you suggest?'
Well, although my number one answer is prepare your food for three days then you're only cooking twice a week. But not everyone is as strict on food prep as me. Sometimes it doesn't happen routinely and you have a few days before you prepare the next lot.
So that got me thinking of different 'fast food' places and the options out there for when you can't be bothered, or for whatever reason can't cook at home. Here are a few things that I have thought of off the top of my head...
• BBQ chicken and salad - No brainer! Remove the skin and you even have enough for a few meals.
• Microwave rice, single sachet frozen veggies, marinated tofu (heat in the microwave)
• Tuna, avocado, salad, rye wraps.
Easy snacks - good for work!
• Chobani plain yoghurt, seed mix, fresh berries.
• Carrot, celery, hummus dip.
• Avocado, lean ham, tomato, on a ryvita.
• Low carb protein bar or drink
Avoid the 'meal' - chips and calorie containing drinks ie juice, soft drink, vitamin water...
• Grilled chicken wrap, hold the cheese.
• Pita wrap, again hold the cheese.
• Chicken thighs/ tenderloins and side salad.
• Lean meat and salad bowl (don't choose the cheese and add some pineapple, yum!)
• '6 grams of fat or less' option 6 inch sub. Hold the cheese.
FISH & CHIPS
• Grilled fish
• Grilled chicken burger or wrap (make sure the chicken is breast, not a processed something that could resemble real chicken burger)
• Steak sandwich. Leave out the bacon, egg is good! Throw out the top piece of bread and eat it like an open sandwhich.
• Salad bar!!! they always have salad options like a Greek salad or Caesar salad with chicken. Just hold the cheese and anchovies, and dressing on the side. (you can include anchovies, this is just my go to order haha!)
• Vegetarian pizza with chicken.
Avoid tempura and crispy varieties...
• Rice paper rolls
THAI / CHINESE / NOODLE BOX
Go for lean meat, plain sauces (avoid peanut, sticky, honey varieties), and portion controlled plain rice.
• Thai beef salad
• Stir fry veggies and prawn, chicken, beef. Avoid noodles.
• Wonton soup
And the ugly... If in desperation...
Mc DONALD'S/ HUNGARY JACKS
Don't order the fries and soft drinks.
• Seared/ grilled chicken burgers and wraps and salads
If you must...
• Whopper junior
These are just a few things that I can think of quickly. There are lots of options out on the streets like sandwhich bars, sumo salad bars, boost juice etc. But what it really comes down to is common sense, self discipline and portion control. Avoid the 'meal deals' with chips and sugary drinks, go for fresh over fried, check food labels and look at calories, protein, fats and sugars.
To round it up, everything in moderation is what makes a balanced diet balanced. Pick your meals where you splurge, and choose something you really enjoy having. Your body doesn't lie, the 90/10 rule will keep you in shape ☺.