Breakfast & Lunch Ideas

I make myself overnight oats and so that’s my breakfast. It really keeps me full til lunch because before I used to snack in between before lunch and after breakfast

Breakfast- overnight oats with almond milk, apple and cinnamon OR high protein yogurt with granola and raspberries.

Lunch- I take premade salads from Trader Joe's

Dinner- I meal prep different options

I get a lot of meal prep ideas from a service I pay 8 bucks a month for- check it out if you're interested- it's called workweeklunch

Oatmeal is a great breakfast!

I dropped 40 pounds doing keto.

never felt better!

low carbs, moderate protein, high fat (healthy fat!!!)

NO: sugar, processed foods, junk food

helpful websites to check out, they have youtube channels, too: keto connect, Dr. Eric Berg, wholesome yum, Thomas DeLauer, RuledMe, Dr. Ken Berry.... to name a few.

it really works and I researched the heck out of it before starting - it's not a fad diet (been around since the 30s) and it's really healthy. it's science-it makes sense.

Eliminate or severely limit refined carbs.


Everything else about our diet remained mostly the same. For us, we decided we ate too much white rice and white pasta. We stopped buying all pastas except fresh raviolis but only certain quantities per week. We gave away our instant pot so we couldn’t cook rice anymore. We started buying more alternative grains instead like barley, quinoa, and farro. We will still eat rice and pasta if we’re eating out or at someone else’s house because it’s enjoyable. It’s more of a treat than default part of cooking.

Oops, forgot to include meal suggestions.


Replace pasta, rice, etc with ancient grains which are more nutrient dense but fewer calories to make grain bowls, salad and grain bowls, protein + roasted veg + grain bowl.
Sprouted grain wraps in place of tortillas.
Veggie and bean centered meals with enough protein to make you feel satiated. Eliminate as many refined carbs as possible.
Veggie curries. Veg and fruit smoothies.

I know this isn’t amazing advice but we have gotten super into flavored dried chickpeas! It makes a really filling snack that sorta takes the place of chips! Tons of flavors for any salt craving and crunchy! Filled with protein and fiber too! Really like the premise salad kits for work from Costco or other grocery stores! Makes eating healthy easier rather than harder when I’m lazy!

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This is one of my favorite snacks! So simple and inexpensive to make at home and you can flavor them how ever you want!

I usually meal prep on Sundays and make a casserole or something that makes large quantities so it lasts a few days.

For breakfast I usually do a banana and scrambled eggs l or I make a smoothie. Cut up fruit on Sunday and make little baggies of what you want in your smoothie. Throw them in the freezer until the morning you want to use them. Then you don't need ice. Just add greek yogurt or almond milk.

This week for lunches I made a spinach mushroom and potato casserole. I cut it into chunks and put them in meal containers along with a hard boiled egg and a handful of grapes.

For dinner I made unstuffed cabbage rolls. It makes a very large batch so I eat on it for a few days.

If you can't help snacking, I recommend bringing a bag of almonds or cashews to work. I keep some in my desk for when I feel really hungry. There are also some new sour raisins that came out recently that I love! I think they taste like fruit snacks without all the added processed sugars.

I'm currently on day 3 of Whole30. Definitely look into it. I've done it before and It changed my life and my outlook on food. I work in an office too and we constantly have Wholesalers bringing in tacos, Chick fil A, etc. so I know how hard it can be. Stay strong!!

Breakfast - Yogurt probiotic drink and an energy bar every morning. Typically between breakfast & lunch, I'll either have half a grapefruit, half a cucumber cut up with lemon pepper on top, or an avocado with salt.

Lunch - I do a lot of burrito bowl type lunches with brown rice, black beans, chicken/steak, tomatoes, corn & avocado & hot sauce. I'll skip things like cheese & sour cream unless I just want it that day haha! My husband likes to take the typical meal prep - chicken breast, brown/wild rice & broccoli. I'll do leftovers too like zucchini noodle dishes, sandwiches, casseroles, etc. I just tend to lean more towards healthier ingredients and include as many fruits & veggies as I can.

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What is your favorite recipe? This seems to be very popular!

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What is your favorite overnight oats recipe? I have only been to Trader Joes once. I need to check out the salads. Thank you!

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I'm not a fan of oatmeal. But everyone is talking about overnight oats, going to give that a try!

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Thank you for the tips.

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I used to eat the premade salads from our local grocery store. Need to do that again!

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Thank for you the tips!!

View Quoted Comment I typically keep mine very simple with either just a scoop of peanut butter and sliced bananas or just raisins. I always use milk in mine but many people use alternatives to milk

View Quoted Comment Peanut butter and bananas sounds good! Thanks!

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Overnight oats- 1/2 cup oats, 3/4 cup almond milk, few shakes of cinnamon, 1/4 cup apple slices

View Quoted Comment You can add whatever you want to it or nothing Extra at all, that’s what makes it convenient. Some of my friends add nuts or chocolate chips or whatever on hand.