I usually have something that is similar to a ‘regular meal’, making sure I get 25+g of protein and plenty of carbs and are easy to make:
- Oatmeal w/ protein powder + toppings
- french toast (zero sugar syrup, egg substitute + almond milk for the egg wash)
- grilled cheese (light on the butter, low fat cheese, + misc toppings)
- frenchtoast grilled cheese (no syrup, egg substitute + almondmilk + garlic / salt / pepper + lowfat cheese)
- homemade pizza (w/ lowfat cheese, tons of different ways you can do this, i’m lazy and buy pre-made dough at the grocery store which is good for 2-3 pizzas)
- frozen pirogies with onion / cabbage / low-fat sour cream
- whatever lunch I meal-prepped over the weekend
- frozen dumplings
- pb2 + honey sandwiches
- korean pancakes (batter of egg substitute and flour + tons of finely cut veggies)
- good ramen noodes w/ veggies and egg(s) or meat. I just throw everything in the broth to cook.
- fried rice, light on the oil
I always have salad greens in the fridge and will have a big plateful with some of the options above that don’t include a ton of veggies (and it isn’t breakfast.)
I prefer to eat my calories as smoothies / shakes don’t provide the same level of satiety. I would consider a Greg Doucette-style protein icecream and would add a lot of carbs / toppings, but the volume might be more than I want at the time.