Take It To Go: Portable Lunch Inspiration

Not too long ago, I gave y’all the scoop on my essentials for sack lunches. Now that you have the gear, I assume you’re ready to fill it. But if you grew up with your mom packing your lunch, or if your go-to portable meal consists of white bread, peanut butter, and jelly, then you might need a little guidance. Fret not, today’s post has both meal inspiration and a grocery list to get you started. I’ll be here, e-holding your hand the whole way.

Take yourself from PB&J to inspired, healthy portable lunches! | The Slender Student

one: Flat Out wrap with 2 ounces low sodium turkey breast, mustard, and thinly sliced cucumber; 1/2 cup cereal (a mix of Kashi GoLean Crunch, Fiber One Original, and Fiber One 80 Calories Chocolate); 1/2 cup strawberries

two: 2 ounces chopped low sodium turkey breast, chopped veggies (cucumber, grape tomatoes, and bell pepper), 2 teaspoons of honey mustard; 1 slice of Ezekiel bread; Babybel Light cheese and celery sticks; 1/4 cup each of strawberries and blueberries (not pictured)

three: a half serving of Banyan Tofu Fried Rice (I found mine at Central Market but you could always substitute it with 1/2 cup of cooked brown rice or quinoa + 1 tablespoon of teriyaki sauce + 2 tablespoons of shelled edamame), 3 ounces of baked chicken (season it with a little garlic, chili powder, salt and pepper); 1/4 cup blueberries; small apple; 1/2 cup of cucumber salad

four (vegetarian): one Boca Burger (vegan or vegetarian), 3 tablespoons of hummus; cinnamon sweet potato slices (thinly slice a sweet potato, sprinkle with cinnamon, and bake at 425° for 15-20 minutes; one potato yields 2 servings); baby carrots and sliced bell pepper

five (vegetarian): 1/2 cup cooked brown rice or quinoa, 1/4 cup canned black beans (drained and rinsed), chopped veggies (cucumber, grape tomato, bell pepper, etc.), 2 tablespoons of balsamic vinegar, 1 ounce of reduced fat feta cheese; baby carrots; sliced strawberries

The following grocery list contains all of the ingredients for the lunches pictured and described above. Of course if something doesn’t appeal to you, just cross it off the list. And you’re not limited to the meals or ingredients I’ve shown, these are just the tried and true things that have gotten me through two semesters of meal prep.

A grocery list for creative and healthy sack lunches! (See linked blog post for sample meals and instructions ) | The Slender Student [click to enlarge + print this list]

Let me know if you have any questions or meal prepping tips of your own! I’m always looking for new things to bring to campus.

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Banana Almond Egg White Oatmeal

Morning boot camp means today is definitely an AM sweat day. If you read my Fuel Your Morning post, then it should come as no surprise to you that this is a perfect Spring Break Slender Down post-sweat breakfast. It has complex carbs, quickly absorbed protein, and healthy fats, meaning I’ll have no problem making it until lunch. Banana Almond Egg White Oatmeal | The Slender Student

Banana Almond Egg White Oatmeal
Calories: 365 | Fat: 11.8 g (Sat Fat: 1.9 g) | Carbohydrate: 43.6 g | Fiber: 6.7 g| Protein: 23.5 g

ingredients:
1 C water
1/2 C instant oats
1/2 scoop vanilla whey protein powder
1/4 C liquid egg whites
1/2 small banana
1 T almond butter
optional: 1 packet Splenda, cinnamon, vanilla extract

directions:
1. In a small pot, bring water to boil. Add in oats and let cook for 1-2 minutes. Turn heat down to medium.
2. When almost all of the water is absorbed, stir in the egg whites and protein powder. Stir until all of the water is absorbed and the egg whites have cooked in. There shouldn’t be excess liquid.
3. Top with banana slices, almond butter, and optional extras!

For more tips and meal suggestions, follow me on Instagram and check out the Spring Break Slender Down Facebook album!

Also, if you wanna show off your Slender Spring Break Meal Plan creations, tag me on Instagram or Twitter and add #springbreakslenderdown!

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Spring Break Slender Down Swaps + Freebies

If you’re reading today’s post then you must’ve it through yesterday’s shocking announcement: spring break is less than two weeks away! Fortunately, there’s the Spring Break Slender Down meal plan, a no nonsense set of meal suggestions that will help you become the lean, mean, poolside-laying, (slender) margarita-sipping machine that I know you are.

Today’s post should give you a better idea of how to make the meal plan your own.
Spring Break Slender Down meal plan swaps! | The Slender Student The swaps can be used to change up the meals I suggested yesterday. Just make sure you check the nutrition information per serving before switching things around, as everything will have different calorie and nutrient content. Of course this list isn’t all-encompassing so if there’s something you have a question about incorporating into the Slender Down, let me know!

Spring Break Slender Down meal plan freebies! | The Slender Student Freebies should get you through the day by either adding some spice to your meals or giving you something free to snack on between designated meals. Keep in mind that not every meal plan can work for everyone, so if you’re absolutely starving while on the Slender Down, you should think about adding 100-200 calories to the plan.

For more tips and meal suggestions, follow me on Instagram and check out the Spring Break Slender Down Facebook album!

Also, if you wanna show off your Slender Spring Break Meal Plan creations, tag me on Instagram or Twitter and add #springbreakslenderdown!

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Spring Break Slender Down Meal Plan

So, uh, spring break is really soon. That means bikini pictures plastered all over Facebook is really soon.

If that thought has sent you running into the back of your closet, looking for the nearest maxi dress, chill. I’m here to help. Today’s post is a meal plan that will have you treating your body well during these dire times. It’s nothing extreme, because that’s not what I’m about. But, depending on your goals and your starting point, it could help ya trim down a bit before it’s time to tie the knot in your bathing suit top.

Now, as a warning, these meal plans have calorie counts on them and they get pretty specific regarding their source. If that totally freaks you out, ignore it and follow my meal suggestions in terms of portions and ingredients, making appropriate swaps as needed. The calorie count is just there for those that are interested. If you’re in that pool, I’d suggest downloading either the MyFitnessPal or Calorie King apps to your phone so you can keep track on the go.

Be sure to follow me on Instagram to see how I’m following the meal plan. I’ll be posting Spring Break Slender Down suggestions in case you need further inspiration from the list below. Those are just jumping off points for you to get creative.

Sound good? Let’s continue.

Spring Break Slender Down Rest Day Meal Plan | The Slender Student

Here’s the meal plan to follow on days when you don’t hit the gym. Those freebie calories can be used for a post-dinner snack like a Deep Chocolate VitaTop, or throughout the day for the little things you can’t live without– a sprinkle of grated cheese, a spoonful of salad dressing on your green salad.

*Non-starchy vegetables include things like broccoli, green beans, lettuce, tomatoes, asparagus, cucumber, eggplant, onions, mushrooms, etc. Basically not potatoes, corn, beans, winter squash, pumpkin, etc.

Spring Break Slender Down Sweat Day Meal Plan | The Slender Student This is the plan to follow on days when you hit the gym, which should happen 3-5 days a week for about an hour of combined cardio and strength training. Aim to burn at least 300-400 calories. Freebie calories can be used the same way you did on your rest days.

*Have your pre-workout snack 30-60 minutes before you start sweating, whether it’s before breakfast or between your lunch and afternoon snack.

*Non-starchy vegetables include things like broccoli, green beans, lettuce, tomatoes, asparagus, cucumber, eggplant, onions, mushrooms, etc. Basically not potatoes, corn, beans, winter squash, pumpkin, etc.

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If you have questions, please post them in the comments and I’ll try and help you the best I can! No single meal plan will fit everyone’s needs, so let me know if you have an issue and I’ll see how I can tailor things to suit you.

Also, if you wanna show off your Slender Spring Break Meal Plan creations, tag me on Instagram or Twitter and add #springbreakslenderdown!

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Shredded Chicken 3 Ways: No Mayo Chicken Salad

Remember yesterday’s shredded chicken prep? Well here’s how to turn a serving or two of the plain stuff into my super simple no mayo chicken salad. Want a bonus round? Use the same recipe for tuna salad or egg salad.

Shredded chicken 3 ways: No Mayo Chicken Salad | The Slender Student

No Mayo Chicken Salad

ingredients per desired 3.5 ounce serving of plain chicken:
2 T fat free Greek yogurt
1/2 t mustard
1 T Craisins
2 T chopped celery
salt and pepper to taste

directions:
1. Combine everything in a plastic bowl or bag and refrigerate. Aaaaand…yeah, that’s it.

Be sure and come back tomorrow for my Asian take on the shredded chicken! You can use it for salads, stir fries, or as I’ll show you, in a delicious baked eggroll.

If you appreciate the ease of simply heating up a nutritious meal that you actually prepared, try some of my other make-ahead meals: Recipe Week 1Recipe Week 2My Fit Dupes, and, of course, Overnight Oats.

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