I haven’t really been into cooking lately.

For the past couple of months, it’s been all about convenience, ease, and minimal effort. I haven’t felt the desire to labor over a several-ingredient dishes, or even look at a recipe for that matter.

For the most part, I eat the same few things for breakfast:

  • oatmeal and a tablespoon or two of nut butter
  • eggs/egg whites with a side of Ezekiel toast and nut butter
  • non-fat Greek yogurt with a few raisins, flaxseed meal and nut butter

(Anyone notice a pattern here?!? But you already knew I love my but butter!)

Screen Shot 2016-03-10 at 10.19.26 AMAll these meals take 5 minutes or less to prepare, they’re satisfying, and they sustain me until snack time (we’ll get to snack time later!).

For lunch, I almost always enjoy a #BAS with any variety of greens, some carrots and red or green cabbage for crunch, a sprinkle of raisins or other dried fruit, some cheese, some olives, and some protein (usually chicken breast or tuna). I usually dress it with olive oil or just vinegar. Super-simple, convenient and no cooking required! 

Dinner is the most variable meal. Last night, I tossed some cubed grilled chicken breast with carrots, red and green cabbage, a little mayo and mustard. I had a little rice and beans (about 1/3 of a cup) on the side. Again, this took my roughly 8 minutes to prepare. 

When it comes to eating well, there’s no rule that it has to be complicated or time-consuming. It’s also ok to enjoy packaged foods from time to time, especially if they enable #effortlessadherence to your nutritional goals. 

Many people vilify packaged foods because they contain preservatives, artificial flavors, and aren’t “whole.” I used to fall into this camp. The irony is that while I raged against packaged foods, I was eating far too much “whole” food, therefore undermining my goals! My dogmatic approach to food forced me into a form of rigidity that ultimately backfired. 

When I adopted a more moderate approach to food and started to realize that my rigidity was only causing more binging, I started incorporating foods that were formerly off limits.  It was only once I started eating packaged food that my diet became more “clean!” 

I encourage you to reexamine your beliefs about certain foods. Ask yourself, “Is this really true for me, or is it just something I’ve heard enough people say so it must be true?” In order to figure out a way of eating that works for you forever, you have to be willing to question conventional wisdom, especially as it relates to diet and exercise. 

dietdisobedienceIt is in the spirit of bucking the mainstream that I give you these 5 delicious, easy-to-assemble, fat-loss friendly snacks. 4 out of 5 include something that comes from a package! Conventional wisdom, be damned! Long live #dietdisobedience!

  1. 1 individual pack of 2% cottage cheese, a small apple, and 1 ounce of cheddar cheese
    1. Total calories: ~281
    2. C/F/P: 28g/11.5g/17g


  1. 1/2 a Quest bar (or any protein bar) and an ounce of roasted and lightly salted nuts
    1. Total calories: between 80-105, depending on bar you choose
    2. C/F/P: 1-2.5g/3-5g/10-10.5g


  1. Can of sardines in harissa wrapped in lettuce
    1. Total calories: ~135
    2. C/F/P: 1.5/7g/15.5g


  1. 1/2 a grapefruit and a hard-boiled egg
    1. Total calories: ~119
    2. C/F/P: ~11g/5g/7g


  1. 1 serving (0.7 ounces) coconut flakes, 1 piece of sprouted grain bread w/ 1 tablespoon protein peanut butter
    1. Total calories: ~290
    2. C/F/P: 29g/14.5g/10.5g


  • All snacks contain 290 calories or less; and 
  • None will spike your blood sugar and cause you to crash later
  • One snack represents approximately 10-15% of your recommended daily calories (based on a 2,000 calorie diet)

Want to learn more about nutrition basics and how to eat for fat loss; muscle-building; and/or performance in an enjoyable and sustainable way?

If so, join my email list and get my guide: “Navigating Nutrition: Approaches to Fat Loss and Mindfulness.” It’s FREE!!

I’m releasing it on Monday, March 14th, and it’ll only be available for a short time! Add yourself here!

#navigatingnutrition #fatlossfundamentals

5 Easy-to-assemble, fat-loss friendly snacks (no recipes required!)

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