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Chicken red medallions with coconut curry sauce

What to get: a box of Chicken red medallions with coconut curry sauce

Where to get it: cooler section at Trader Joe's

Why we approve: this dish is simple yet full of flavor. 22 grams of protein per serving, not too bad on the carbs (18 grams total). By the way package suggests 4 servings and that's wishful thinking as it's exactly two (unless you are a very tiny human, which we are not). The chicken is very well cooked and the sauce is excellent.


                                              

Preparation: The package suggests you microwave of warm up in hot water. We did the latter. Once the pouch is out it's really easy to heat it up. Just place in boiling water for a few minutes.

                                                  

Variations: You could potentially eat this cold if you were in a hurry. The next time we buy this item we will probably add extra chicken strips to it. You can also serve over rice noodles or rice if your diet permits. We enjoyed this with a giant green salad and steamed baby green peas.

                                                

Pros: no cooking, good amount of protein, no nasty ingredients.

Cons: not enough chicken in our opinion, and maybe a bit high on sugar for a main dish

A Quick Meal of Chicken, Guacamole, and Corn Salad

Often times, people forget that dinner is just ingredients, put together on a plate. Mom used to make chicken, veggies, and a starch. It had no fancy name, and it was always a different combination. You don't always have to have a 'dish.' Remember that dinner can also be just have a few tasty foods.

A Quick Meal of Chicken, Guacamole, and Corn Salad

What to get: Roasted or Deli Chicken from the supermarket (Pavilions, in this case), Calavo Guacamole, Spicy Corn Salsa or other deli salad.

Where to get it: Pavilions, Vons, Ralph's and other supermarkets.

Most supermarkets have a deli section, where they sell some sort of roasted, baked, or rotisserie chicken. Check the ingredients, to be sure there are no (or few) bad guys!

While you're in the deli section, pick up some sort of salad. I chose roasted corn salsa, in this case, but it's more like a corn side dish than salsa. It was pretty good stuff!

Grab some Calavo's Guacamole (near the bagged salad greens) and you're good to go.

 Guacamole Ingredients: Hass Avocados, Tomato, Onion,

Jalapeno Pepper, Serrano Pepper, Cilantro, Garlic, Salt.

Why we approve: Chicken is a healthy source of protein and fat, and when it's not fried, you're usually pretty safe. Avocado is a great source of healthy fat and fiber, and corn salsa (or salad) is a starch that's pretty rare to overeat. Corn doesn't have all than many calories, and it's rarely something you binge on.


Preparation: Put it all on a plate, and serve. I also made a side salad, because I my daughter asked for it, and the dressing was simply guacamole, thinned with a little water and white vinegar.

Variations: This would make a great salad if you had a bed of greens. Thin the guacamole with a little water and/or vinegar to make a dressing, and then toss everything together!

If they don't have guacamole already made, you could easily make your own or simply eat half a ripe avocado with your meal.

Pros: Easy, and variations are available at virtually EVERY grocery store.

Cons: If you don't get there early, the chickens might be gone, since they are pretty popular. The other prepared meats (meatloaf, meatballs, ribs, etc.) tend to be FILLED with bad guys, so beware.

Trader Joe's Mahi Mahi Burgers

What to get:
Trader Joe's Mahi Mahi Burgers

Where to get it:
Trader Joe's

Why we approve: Fish is good for you.  It has no nasty ingredients and lots of good-quality protein. Has the coveted Omega 3's we all need, albeit a pretty small quantity as this is a fairly low-fat fish.


Preparation:
Heat oil of your choice in pan. I used coconut oil, but olive oil would be fine. Pan fry until lightly browned on each side--be careful not to overcook.  Easy! Add any vegetable of your choice and you have a great lunch or dinner.  I had two for dinner and was very happy; the picture shows the burger atop a pile of sauteed "broccoslaw". 

Variations: Try with broccoslaw: saute broccoslaw in some coconut oil, add salt and pepper.  Dill seeds or other spices would be nice.
On that note, adding a touch of fish seasoning such as Old Bay seasoning is very tasty. 
If you're a guy, on maintenance, or if this is a post-workout meal, try adding a potato or rice.  Putting the patty on top of Ezekiel Bread, adding tomato and lettuce, is a great meal as well.
One time, I added Trader Joe's frozen Kale along with some other leftover veggies I had in the fridge and ended up chopping up the fish with my spatula since I was kind of in a hurry. Add some soy sauce and you have instant stir fry!

Pros: Nice slug of protein (15 grams per patty), easy to prepare, tasty, gets your servings of fish in.  The Mahi  Mahi is mild and has a good texture, even my fish-hating teenage boy liked this one.

Cons: None really.  Not great for lunch unless you like cold fish or a microwave.

Cashew Kale Chips - a new snack from Trader Joes

What to get: A bag of Kale chips from the packaged snack isle, close to the toasted seaweed
Where to get it: Trader Joe's

Why we approve: we must admit veggie chips are a disappointment 99% of the time, but not this time. The recipe kicks ^$$!. This bag gives you two servings of delicious kale and dried veggies, some cashews and no nasty ingredients. There are not too many calories (150) and plenty of satiating fiber.

Preparation: Open the bag and try not to eat the whole thing. Someone with a sense of humor put a zipper on top to keep it fresh assuming the one who tries this stuff actually has self control. It's crunchy, it's delicious and you won't be sealing the bag so find someone to share it with.

Variations: You can eat this as a snack alongside some blander foods like string cheese or some Greek yogurt, or tuna for that matter. Other than eating it straight from the bag, you can use the chips to top some green salad or as a way to top an appetizer, such as goat cheese bites or roasted stuffed mushrooms. As a meal survivor item, I would pair this with a convenient source of protein: cottage cheese, hard boiled egg, fish...


Pros: This snack saves you a lot of time - just imagine cleaning, drying, and roasting the kale chips, let alone coating them in delicious salty-sour nutty mixture like TJ's have done! No way! This is a great way to get dried veggies in and add crunch to your lunch, snack or salad.

Cons: Most people would frown at the price of 3 + dollars since this bag only has 2 servings. May I kindly remind them that buying kale and adding the other ingredients + time would definitely come up to more than 3 dollars. Yet price is a limiting factor when it's only 2 oz of food. Another negative is that it's hard to stop at just one serving ;) No cons indeed.

Let us know what you think and enjoy!

Stagg Vegetable Garden Four Bean Chili

No matter how hard you look, a decent canned chili is hard to find. They might taste great, but check the labels, as they tend to filled with things you don't want to eat! 

I looked long and hard at the supermarket until I found a can of chili that met MealSurvivor standards. Actually, I found two, but one tasted terrible!

This one tastes good and has decent ingredients, but don't make the mistake of thinking that other Stagg's are similar in quality. Not so, as most cans of Stagg had soy and/or soybean oil, plus other things that make me shudder when I say them. ;)

Stagg Vegetable Garden Four Bean Chili

Stagg Vegetable Garden Four Bean Chili

What to get: A can of Stagg Vegetable Garden Four Bean Chili

Where to get it: Most supermarkets (I get this at Pavilions or Vons).

Why we approve: Chili is filling, and a meal in itself. Few questionable ingredients (Natural Butter Flavor?).

Ingredients: Water, Tomatoes, Beans, Black Beans, Kidney Beans, Corn, Tomato Paste, White Beans, Chili Seasoning (spices. Paprika. Sugar. Salt. Flavoring), Dehydrated Onions, Dehydrated Carrots, Modified Cornstarch, Jalapefio Peppers (contains Salt, Vinegar), Cornmeal, Salt, Onion Powder, Dehydrated Bell Peppers, Dehydrated Tomatoes, Spices, Garuc Powder, Natural Butter Flavor.

Nutrition: Calories, 200 per serving (can contains two servings), Total Fat 1.1g, Sodium 890mg, Carbohydrates 37.0g, Fiber 8.1g, Sugars 8.9g, Protein 10.0g

Preparation: It's a can of chili. Open it and heat it. I eat big meals, so I ate the whole can, plus some cheese.

Variations: Top with cheese, avocado, or sour cream, because it's really low in fat.

Cons: A little salty for some, and too low in fat to be satisfying for some.

Pros: Easy to keep in the office, filling, and contains no animal protein or gluten.

 

Trader Joe's Marinated Chipotle Chicken Skewers

A brief note on the label of "paleo" that I added to this one. Yes, it contains canola oil, which isn't "approved" for paleos, but there's only 1g of total fat per skewer, so how much could there really be? The sugar in your paleo-approved dark chocolate or the omega-6s in your almond meal is a bigger health concern than this tiny drip of canola oil... think about that, before you quibble.

Trader Joe's Marinated Chipotle Chicken Skewers

What to get: Trader Joe's Marinated Chipotle Chicken Skewers

Where to get it: Trader Joe's

Why we approve: Easy to cook, versatile, and high in protein. Very few bad guys, and what little there is (canola oil) is very little (only 1g of fat per skewer, which means hardly any oil at all). It doesn't really taste a lot like chipotle, so you can eat it with almost any style of cuisine.

Preparation: It's right on the box; roast them for under 20 minutes at 400 degrees. I also pan fried them in a non-stick skillet (after thawing) and they came out pretty good!

Variations: I ate it with a simple chopped salad and a packet of Wholly Guacamole, from Target.

          Simple Chopped Salad Recipe

          4 small, ripe tomatoes (TJ's Kumatos pictured), chopped

          4 Persian cucumbers, chopped

          1 red bell pepper, seeded and chopped

          salt to taste 

          Stir all ingredients together before eating.



Cons: A little salty.The picture gives you the idea that you'll get some sort of sauce, but there's no sauce (just chicken skewers).

Pros: Tender and juicy chicken. Fast and easy to cook. Goes well with almost any veggies and starches. Doesn't come with any horrible, bad-guy laden sauce.

Enjoy!

Portland fresh food grab and go

What to get: pineapple chicken,roasted mixed veggies, and quinoa salad
Where to get it: New Seasons Market, Portland  and other locations

This is our first guest post, and we thank our good friend, fitness trainer, Chris Bathke, for the contribution. Chris is a super busy guy, owner of the Elemental Fitness Lab, who has a super active lifestyle and has learned how to be a real meal survivor. While we were visiting him in Portland last year, we enjoyed the freshly made organic food at New Seasons Market and we were so happy that he chose to share one of his lunches with us. Whether you are recovering from a hard workout or looking for a meal to fuel your fat loss, New Seasons is the best place to get delicious cooked items, from salads and appetizers, to filling entrees and desserts.

Why we approve: the foods Chris chose were pineapple chicken, roasted veggies and a quinoa salad. This is a great option, rich in protein, complex carbs and fiber.

Preparation: none is necessary, just open the package and enjoy :)

Variations: Chris chose a complete lunch, but if you are watching your carb intake, skip the quinoa salad and stick with the pineapple chicken and veggies

Pros: quick, delicious and fast, rich in protein


Cons: it may cost you a bit more to pick up ready made foods at the market, compared to cooking them at home, but it's worth it for all the time it saves you.

For anyone who lives in Oregon, know we are jealous you have New Seasons Market.  Enjoy!

Kefir on the go

What to get: a bottle of plain Kefir
Where to get it: your local supermarket or Trader Joe's

This is the Lifeway brand, which has a nice zing to it!

What is it? a yogurt-type drink, result of natural fermentation


Why we approve: Kefir is an ancient fermented drink that provides protein, fats, carbohydrate and a modest amount of calories. One cup has 10-14 grams of protein depending on the brand and the thickness. Another really really cool thing is that due to the activity of the bacteria that turn milk into kefir, most lactose is almost entirely eliminated and it can be consumed even if you don't tolerate dairy very well.

Preparation: this is the ultimate on the go dairy product. Just open the cap, pour in a glass or enjoy directly from the bottle. Why share?

TIP: always buy full fat or reduced fat versions, stay away from non fat / zero fat.

make your own flavors with real ingredients at home, do not fall for the gazillion flavors at the store. get plain and upgrade it yourself.

 Variations:  I like Kefir on its own, but you can enhance the flavor by mixing it with fruit. Blend it with strawberries, blueberries or pomegranate. Yes, you can buy it flavored at the store, BUT that comes at the price of sweeteners and additives. No thank you! For a complete meal on the go you can pair some kefir with a fruit and nut bar, or a handful of nuts.

Trader Joes Kefir is very smooth and good for beginners. It's not too sour

Pros: tastes good, great source of protein, healthy for your digestive and immune system

Cons: can be a bit expensive, and some varieties may be way too sour; for some people just Kefir may not be enough of a meal, unless they combine it with other foods

Enjoy and be healthy!

Steamed lentils from Trader Joe's

What to get: Trader Joe's steamed lentils (salad section)
Where to get it: Trader Joe's

Why we approve: lentils are filling, low in calories, high in protein and fiber and provide a cool plant source of iron. These are very easy to use, because they have already been steamed - that frees you from soaking, boiling, draining, etc. By all means feel free to do that when you are not in meal survivor mode, but when in a hurry these are a life savior.

Preparation: You can put these in a salad, in a dip, a soup, a stew, or make lentil burgers. Open the packet, stir and use as you like. I prepared two salads in a pinch. It's good to combine lentils with tomato or lemon juice, as that helps absorb the iron, so a meal with tomatoes is always great.

Tomato and feta cheese salad: mix lentils with crumbled feta, a chopped tomato, some fresh mint, a dash of ground cumin and olive oil. Stir well and enjoy cold. 

Sweet corn and tomato salad: mix lentils, cooked corn, chopped tomato, season with sea salt and black pepper, drizzle olive oil and enjoy!

Variations:You can use lentils in hummus instead of chickpeas or serve them alongside lamb, instead of beans in a burrito or in a soup. For the purpose of fat loss and maintenance, toss them in salads or eat when in a rush. Our friends Jo and Ashley make a really cool dip mixing the lentils, a container of fresh salsa and some feta cheese - you can get it all at Trader Joes and it makes a great dip for a party!

Pros: We love the taste and texture and they are very very convenient. Good source of protein and fiber! Great satiety!

Cons: It is still a mystery what natural flavor means. We will never find out. As with all prepackaged foods, stick to the best you can find and always make an effort to eat home meals cooked from scratch to compensate for those times when you have to be a meal survivor! 

Enjoy these! They rock!

Trader Joe's Spinach Mushroom & Cheese QUICHE

What to get:Spinach Mushroom & Cheese QUICHE
Where to get it: Trader Joe's frozen food section

 

Why we approve: A serving provides 20 grams of protein and 480 calories - this is a very OK meal if you are craving quiche. The portion is self limiting. That means no going back to the pan to get second helpings and sabotage yourself. The ingredients are ok and any suspicious items like white flour (we usually frown upon it and sunflower oil (also frowned upon) are in small amounts. If you eat this once a week you are more than fine.

Preparation: Open the package. Keep the quiche in the paper tray. Preheat the oven to 400F and cook for 20 minutes. Read package for microwave instructions. 

Variations: I enjoyed this with an arugula salad. If you need more protein, feel free to melt a bit more cheese on top or to even crack an egg and bake it on top. Serve alongside a salad or a cup of vegetable soup for a complete meal.

Pros: It's self limiting in serving size, it's also crazy delicious.

 

Cons: It does have 38 grams of carbs which makes it ok for an active day, but bad if you are too sedentary. Also, it's not big at all - we have pictured it next to a kindle to kind of give you an idea.

Enjoy! 

Wholly Guacamole at Target

What to get: Wholly Guacamole, box of six 2oz packets (also available as one large family size packet)

Where to get it: Target Stores (and Fresh & Easy, too).

Each box contains six of these packets

Why we approve: Guacamole is almost pure avocado, and super healthy. Guacamole makes almost anything taste better, including leftover chicken and raw veggies!

Preparation: Just tear open a packet and squeeze the guac onto your food or plate.  

Variations: Great on meat, chicken, veggies, or eggs. It takes everything to the next level. Guacamole should be enjoyed with breakfast foods, lunch foods, snack foods, and dinner foods!

Pros: Avocado is a practically a superfood. A measured amount means controlling portions and calories is easy. Vacuum sealed packets keep it fresh and green. Just enough salt and peppery zing. 100 calories is more than you expect. As you can see in the above picture, it's quite a little blob of awesome.
Cons: More expensive than making your own, but still not bad. Garlicy...

Enjoy!

Bumble Bee Premium Wild Pink Salmon Packets

What to get: a packet of Bumble Bee Wild Pink Salmon
Where to get it: your local supermarket chain

Why we approve: It's ridiculously convenient to open a packet of salmon and eat it. This salmon is a name brand so it can be found virtually anywhere and for under 4 dollars you get a pretty good serving. The whole packet has almost 30 grams of protein and only 120 calories, which leaves you a lot of space to combine it with other things. 

Preparation: Just open the packet and place the meat on top of your salad, inside a wrap or on your plate. 

Variations: You can make a salad: choose your base: lettuce, spinach or arugula, add the salmon on top, and then finish with a handful of nuts, seeds, or some Parmesan cheese. In the picture below I mixed romaine hearts, one packet pink salmon, 1 oz cheddar cheese, topped it with sundried tomatoes and made a quick dressing from 1 tbsp mustard and 1 tbsp sour cream with a touch of lemon. You can also make a wrap, using some cheese slices and sprouts, or you can just enjoy the salmon with some baby carrots on the side. For paleo minded folk, salmon would be great with a handful of nuts.

Pros: very quick way to get protein, low in calories. Great if you are on a fat loss diet. Extremely satisfying for the calories it contains. Good source of Omega 3s.
Cons: you have to mix it with something to make a complete meal. It's fast if you just add nuts or string cheese, slower if you choose to do a salad or sandwich.

Let me know how you salmon :)

Trader Joe's Salmon Burgers

What to get: A box of Trader Joe's Frozen Salmon Burgers (box of 4)
Where to get it: Trader Joe's

 

Why we approve: The salmon burgers have a modest amount of ingredients and they provide a very good amount of protein and calories: two patties will give you 220 calories and 30 grams of protein. Two of these patties with a small side salad are surprisingly satisfying.

 

Preparation: Cook the patties from frozen. Heat the pan and gently coat it with either light olive oil or expeller pressed coconut oil (tasteless). Let them cook for 7-8 minutes per side.

Variations: You can serve these with a side salad, with steamed vegetables or with a dash of Parmesan cheese. Feel free to add extra lemon pepper as these are just fish, not seasoned with anything.

Pros: These are low calorie, high protein and taste good. These are great if you are the only fish eater when everyone else is eating burgers and you don't feel like beef.

Cons: I can't see how these are better in any way than just having fish. We really don't know what natural flavor is, so while these are very easy, maybe you can opt for fish instead. 

Trader Joe's Frozen Turkey Burgers (and green beans)

What to get: A box of Trader Joe's Frozen Turkey Patties (box of 4), a bag of Trader Joe's frozen green beans

Where to get it: Trader Joe's

Why we approve: The turkey burgers have few ingredients; just turkey and spices. The green beans are just green beans, already cut to a nice length, and cook up nice and crisp.

Green beans are green beans

Turkey burger ingredients

Turkey burger nutrition

Preparation: Both can be cooked from frozen. The turkey patties were cooked on a hot skillet and were still pretty juicy after cooking. The green beans were steamed, then tossed with Himalayan salt and lemon zest (dried lemon peel from Penzley's, in this case).

Variations: You can eat it just like a burger. I had two for dinner with some TJ's pesto, a salad, and steamed veggies. Awesome.

Pros: The turkey has lots of protein, low calorie, no bad guys, tastes good to me (Roland). The green beans are as good as fresh and better than canned. I will buy these again! Both are extremely cost effective. Quite a deal!

Cons: Galya didn't really like the turkey, but love the green beans. She claimed they had a weird aftertaste, but I just think they taste like turkey burgers. I will buy them again. Cons of the beans? None.

Note: I marked this as both paleo and vegetarian, but you'll have to think; the turkey is paleo and the green beans are vegetarian and paleo enough for me (green beans are mostly pod and hardly any bean).