Query: I work 12-hour shifts. What are some straightforward meals I might take with me to make it by means of the day?
(from reader Dustin Yesenia Hippensteel)
Reply: Suppose exterior the brown bag. Mix up a smoothie within the a.m. and stash it within the fridge till you want a snack. “Smoothies are extraordinarily versatile, filling, and filled with vitamin,” says Mike Roussell, Ph.D., a Males’s Well being vitamin advisor. His go-to shake: 1 ½ scoops whey protein powder, 1 banana, 2 Tbsp crushed walnuts, 1 Tbsp floor flaxseed, some water and ice.
For lunch, reinvent your plain bread and deli meat repair. “Sandwiches are very moveable and may be tweaked to make them extra healthful,” Roussell says. For instance, select sprouted grain bread, corresponding to Ezekiel, as an alternative of complete wheat for added belly-filling fiber and protein. Flip your ratios of greens and protein so veggies turn out to be the primary occasion and meat is your garnish. Roussell recommends a turkey breast sandwich on sprouted grain bread with hummus, cucumbers, onion, and lettuce. Bonus: Latest analysis reveals hummus-eaters have smaller waists and more healthy general diets than those that skip the Mediterranean unfold, studies the Journal of Vitamin & Meals Sciences.
View different weight reduction questions submitted by Males’s Well being readers.
