Im pretty much live on oats
here’s my ‘go to’ daily quick fix
oats (uncooked), PB & whey, with a splash of water or almond milk to mix it up, but not too much that it becomes watery, just a touch so it mixes but is still think & filling
the amount depends on my calorie intake, but I basically do the same thing for breakie & lunch Mon - Fri, then have an evening meal out of 3-4 quick go to choices (protein source, carb source & flavour/spice etc)
I basically nver have to think about food, never have to spend silly amounts of time cooking, or wondering how to hit my macros etc, such an easy way for me to live my life.
I think I wrote about this on the ‘other things to consider section’ of the Complete Nutriition Guide…
Here it is:
Personal meal plans/Menus
This is something that I do myself to make life simpler & not spend too much time thinking about food/calories/macronutrients etc.
Here’s what my typical week day looks like:
I have pretty much the same thing almost every day for breakfast & lunch. When it comes to my evening meals I have a few set meals that I can rotate daily depending on what I fancy & what food I have available. I’ll make sure it includes a nice portion of protein, a serving of carbohydrates & includes vegetables.
Set structure, inter-changeable/rotating meals
•Protein source of choice,
•Carb source of choice,
•spices/herbs/dressing/flavour of choice
•Portion of vegetables
•Chicken & pasta salad with dressing of choice & side veg
•Steak & potato of choice (white, sweet, baby, waffles) & side veg
•Meatballs or beef mince spaghetti Bolognese (chopped red onions, tin chopped tomatoes, herbs of choice)
•Fish & potato of choice (white, sweet, baby, waffles) & side veg
•Chicken or beef & vegetable stir-fry & rice - frozen stir-fry packet, meat of choice, dressing of choice
•Chilli con carne & rice (chopped red onions, diced peppers, kidney beans, chopped tomatoes, herbs of choice)
•Tuna & sweetcorn or chilli con carne stuffed jacket potato (dressing of choice) & side veg
I then loosen things up on the weekend a bit,
Saturdays: I just track my overall calories & protein on the fly. I might even skip breakfast if I have a social evening with friends & family to make sure I’ve got that calorie buffer for some food & drinks in the evening.
Sunday’s: I take the day off for a mental break & just try to be a bit mindful about what I’m eating.
Now that’s my personal weekly structure, but you may want to do something similar that best suits your lifestyle."