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

Wild Planet Canned Tuna

What to get: many cans of tuna, Wild Planet

Where to get it: Pavilions,healthfood stores, online

Why we approve: tuna is a satisfying and rich source of protein. This little can is 5 oz and packs around 30 grams for hardly 200 calories. Which means your fat loss diet will love it. Which means you can have it often. It's not fishy. It's sustainably caught. The can is BPA free. There is no extra oil or extra water in it. It packs omega 3s. Best of all - it's not fishy. The same company makes amazing sardines, however, they ARE fishy (well, they are sardines). Another thing about those sardines - you can get them for about 3 dollars. Same sardines at healthfood store - 8 dollars. Just saying. Check prices online before you put a can of golden anything in your basket. For 8 dollars you can have a grassfed steak.

Preparation: open the can and chop on top of salad, or mix with avocado (my favorite way).

Variations: In most grab and go scenarios, you will need to eat this fast. Squeeze lemon and season with pepper and salt, spread on seaweed, enjoy in salad, or if you eat wraps and sandwiches, use that as a filling. If you have more time, you can make tuna cakes or casseroles. It's that awesome.

Pros: no cooking, tons of protein, delicious.

Cons: you don't like fish? You are afraid of too much mercury?

Enjoy and let us know what you think on Facebook!

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.

Rosemary ham

What to get: Trader Joe's Rosemary Ham
Where to get it: Trader Joes cold section

Most supermarkets have a deli section, where you can grab some cold cuts if on the go.It's fast, delicious and convenient and as close to packing some meat from home as it gets.

Why we approve: it's convenient, ready to eat and high in protein. Other than ''natural flavor'', which we will never be able to determine the nature of, it is pretty clean of bad guys and it's an acceptable snack. The rosemary really gives it a nice touch!

Preparation: just open the packet and enjoy

Variations: If you are low carbing, serve it with some avocado and nuts of cheese for extra calories, and maybe some veggies on the side. Otherwise, you can roll it up in a tortilla wrap or use it in a sandwich. I have shown my low carb version above. That ham would be pretty good in an omelet, too!

Pros: easy to grab and eat right out of the bag when in a hurry

Cons: as usual, there is natural flavor in it (^&^%%#!!)

 

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!

Shakeology Chocolate Meal Replacement Shake

Some of my clients really love their shakes, and while I generally recommend whole foods and solid meals over shakes, I do understand that they have their benefits. They are convenient, easy, and can be tasty, filling, and satisfying to many people. Personally, a shake leaves me feeling like I still haven't eaten, so I only use them when I have to.

A good shake is pretty hard to find. You see plenty of protein powders on the market, but the list of bad guys is often much longer than the good guys where the ingredients are concerned. Soy predominates the 'ready to go' shake markets, unfortunately, but Shakeology is different! No soy!

While I'm primarily reviewing the chocolate one, today, know that they also have many other flavors, plus vegan varieties that also do not use soy protein, so kudos to them!

Shakeology Chocolate Meal Replacement Shake

What to get: A box of 24 convenient packets or a tub of 30 servings.

Where to get it: You can order it directly from Team Beachbody.

Why we approve: Gluten free, uses stevia as a sweetener, lots of vitamins, minerals, and 'superfoods.' No soy based protein powders. Delicious!

Nutrition: Calories, 140 per serving (can contains two servings), Total Fat 1g, Sodium 100mg, Carbohydrates 17g, Fiber 3g, Sugars 9g, Protein 17g

Preparation: I used 1 cup of water and 6 ice cubes. That's it. It was thick and rich and delicious. It was similar to a chocolate shake from a drive thru, only more rich and chocolate tasting.

Variations: Toss in a frozen banana or a good amount of coconut milk for more of a meal. I lean more toward adding extra healthy fat, but that's because people don't get enough fat. Add fat.

Chocolate & Tropical Strawberry (not reviewed in detail)

Cons: A little low in calories and very low in fat. It's enough to tide me over, but not a true meal replacement for me unless I have some nuts on the side, or add in something like coconut milk. However, if you eat meals or snacks every 2-3 hours then this could be perfect, as this is just enough to tide one over. A little gritty, but not too bad. Expensive, but if you truly replace a meal, particularly an unhealthy meal, it may be worth it for you for the convenience. '70 Healthy Ingredients' can make it hard if you find the culprit if you are sensitive to one or more of the ingredients. That doesn't make it bad bad, but it's something to keep in mind.

Pros:  The perfect 'tide me over' size snack. It says it contains over 70 Healthy Ingredients, so if you're looking for anti-oxidants, vitamins, minerals, and 'superfoods,' this is one stop shopping. The chocolate shake was thick and rich and delicious. It was similar to a dark chocolate shake from a drive thru. Gluten free. Vegan varieties are available, and from what I saw, they use primarily rice protein, which is preferable to soy. Convenient. Even drinkable with water and a shaker bottle only. Delicious.

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.

 

Flat iron steak and veggies from New Seasons Market

What to get: A quart of steamed mixed veggies and flat iron steak with herb salsa verde
Where to get it: New Seasons Market, Portland and around

This is another 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.
We love the freshly made organic food at New Seasons Market and we are glad that Chris keeps sharing delicious meals from there that are also fast and convenient.

Why we approve: Chris chose mixed steamed veggies and steak - a high protein, well balanced meal, with the carbs coming from veggies - that would be a great choice if you are on a fat loss diet.

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

Variations: You can choose to add potatoes  or rice, or a corn tortilla, if you just had a hard workout and if you have space for carbs in your menu

Pros: quick, delicious and fast, rich in protein, 15$ for two people

Cons: I really cannot think of any :)

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

Voskos Greek Yogurt + a strawberry parfait idea

What to get: a small box of Voskos plain greek yogurt, strawberries, stevia and vanilla from your pantry
Where to get it: your local supermarket chain

Why we approve: A serving of this yogurt provides a whooping 23 grams of protein. This particular one was low -fat, but feel free to go for a full fat version. The portion is self limiting. That means no going back to the tub to get second helpings and sabotage yourself. The ingredients are natural and there are no nasty thickeners and fillers.

Preparation: You can eat Greek yogurt on its own, with a handful of nuts or fruit, or use it to make dessert like I did. To make strawberry parfait, mix the yogurt with a few drops of vanilla extract and a small pinch of stevia. Beat it well until it mixes thoroughly. Top with strawberries.

Variations:You can use Greek yogurt to substitute for sour cream in your regular recipes, or you can use it to dip veggies and fruit. I sometimes throw it in a blender with some fruit and spices and make a smooth dessert. Peaches, bananas, pineapple, and berries, all work very very well!

Pros: This particular kind of Greek yogurt is very smooth and it's not bitter or tart like other varieties.

Cons: It can be more expensive than making your own at home. To do that, just place regular plain yogurt in a cheese cloth and let it strain for a few hours. 

 

Light string cheese

What to get: a package of light mozzarella string cheese
Where to get it: your local supermarket; we get ours at Target (Market Pantry) or Safeway

Why we approve: String cheese is just cheese packaged in a way you can take it with you where you go. It's the ultimate way to confront the drive through! At 8 grams of protein per serving it's a blessing for the active and busy person. The light version is a great choice if you are dieting, but please feel free to go full fat if you can allow the extra calories.

Preparation: Just tear open a packet and take out the string cheese. That's all.

Variations: You can have these as your main protein source, choosing 3-4 or 5 with lunch, or use them as a snack eating 1 or 2. Add them to 1-2 oz of nuts, or have them alongside a banana to build a complete meal. Here are our favorite combinations: string cheeese + walnuts + raisins; string cheese + almonds + banana, string cheese + 1/2 avocado + bell pepper; string cheese + apple.

Pros: Really, the only reason you want this is convenience and portability and it has both!

Cons: It is wrapped in plastic wrap and we want to minimize our exposure to wrapped packaged products. As with other meal survivor items, this is your alternative when you have no time at all. There are brands like THIS ONE, who claim that their string cheese is packaged in a BPA free wrap.

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 :)

Broccoli and cheddar soup from Fresh&Easy

What to get: a tub of Broccoli & cheddar soup 
Where to get it: Fresh&Easy Market

Why we approve: Because it's a pain in the butt to make your own? NO! Broccoli and cheddar is a super easy soup to make, yet we are all about saving you time here. On a day when you are a meal survivor, you have no time for making your own. This one has great texture, amazing taste and hardly has any added ingredients, that we don't approve of. It has real cheese and real cream.  From a weight loss or maintenance perspective this is a great central dish to your meal: it  has 260 calories per cup, and 14 grams of protein.

You can serve with some hard boiled eggs or fresh mozzarella cheese or turkey breast on the side and you will have a very satisfying meal. 

 

Preparation: open the package, measure out your desired amount and place it in a pot. Add 1/4 cup of water for each cup of soup - I feel that it needs a bit of thinning, it's super thick. Use the microwave instructions from the package ;) 

Variations: Serve this soup with a couple of extra slices of turkey, leftover chicken, hard boiled eggs, mozzarella cheese. You can also add some spinach or arugula leaves while heating it up to spike the greens content.

Note: This soup really goes bad close to expiration date. I find this to be the best testimony for real ingredients and no nasty preservatives :)

Pros: great taste at a reasonable price, saves time and it's very filling. They have a 2 for 6 dollar special right now, so it's very well priced. The taste is better than you would expect from anything store bought. You could eat this cold in the office along your hard boiled eggs.

Cons: This soup has a bit more sodium than some of you may be comfortable with. Make sure you eat your fruits and veggies that day, and drink plenty of fluids. 

My overall rating of this soup is very positive ;) Give it a shot!

Bon apetit!

Beef and barley soup from Fresh and Easy

What to get: a tub of Beef and Barley soup
Where to get it: Fresh&Easy Market

 

Why we approve: This soup is a winner in a few departments: it's thick and extremely satisfying, it's a recipe that takes forever to make at home and it's super delicious. From a weight loss or maintenance perspective this is a great central dish to your meal: it only has 110 calories per cup, and 8 grams of protein. Double the serving and you have 16 grams of protein - not too bad. They put kale in there, which adds texture, and the barley is not a lot but proves that we love the childhood memory of this soup, because it's fun to chew on. There are not huge chunks of beef in there, so you can fix that by adding some slices of roast beef on the side. 

Preparation: open the package, measure out your desired amount and place it in a pot. Add 1/4 cup of water for each cup of soup - I feel that it needs a bit of thinning. For those of you microwave loving folk, I am sure a microwave instruction is on the package - I personally have no clue how to heat anything in a microwave.

 

Variations: Serve this soup with a couple of extra slices of roast beef, and why not some leftover chicken or pork. You can even add some crisp bacon bits if your diet permits. Grate cheese on top? Why not! I have a feeling that you can add some precooked quinoa or barley and thicken it up with a more solid carbohydrate source if you have had a very active day. Feel like more greens? Add a cup of spinach leaves and a bit more water while you are heating it.

Note: I found this soup to be a bit salty. Roland said it was not salty enough. At 300 mg of sodium per cup I don't think in needs any extra.

Pros: great taste at a reasonable price, saves time and it's very filling. They have a 2 for 6 dollar special right now, so it's very well priced. The taste is better than you would expect from anything store bought. The ingredients are mostly good. You could eat this cold in the office - maybe along some string cheese :)

Cons: There is no telling what the natural flavoring in there is. Well, those are the risks of a grab on the drive home meal - it's a small amount, so I would not sweat it.

Bon apetit!

Trader Joe's Butternut Squash & Creamed Spinach Gratin

What to get: a box of Butternut Squash & Creamed Spinach Gratin
Where to get it: Trader Joe's

 

Why we approve: This dish is a great way to get some vegetables and makes a good main dish or side dish depending on your size and appetite.One serving has 140 calories BUT we advice you to go for 2 servings, since that will give you 280 calories, 4 grams of fiber and 8 grams of protein. The ingredients are ok, save for a little bit of corn starch, but it's nothing to complain about since it would take you an hour to make this from scratch.

Preparation: open the package, peel off the plastic wrap.Preheat the oven to 350 F and cook for 20 minutes. The cheese melts and it tastes delicious.

 

Variations: You can serve two servings of this dish along with a salad and a couple of hard boiled eggs or an omelette, to get extra protein. You can also serve it as a side to chicken or turkey. Last night Roland had 2 servings alongside some beef and I had two servings with a large vegetable salad and avocado.

Pros: great taste at a reasonable price, saves time and it's very filling. This meal is also very office friendly, as it can be used with a microwave (I am not a fan at all, but if it's a desperate time, what can you do?)

Cons: two servings will still give you 24 grams of carbohydrate, which is fine if you had an active day, but it's pushing the limit if you already ate some carbs and you are not very active.

Lite Kettle Corn snack bags

What to get: Kettle Corn (one bag of six bags)

Where to get it: Trader Joe's

Why we approve: low calorie, satisfying snack, self contained calories, my kids like it, a little sweet, a little salty, but not too much of either.

Preparation: Open the bag

Pros: Tasty and low in calories. Not too sweet and not too salty. Individual bags help limit scarfing. $1.99 for six bags. Low in sodium at 120mg. No gluten.

Cons: Sunflower oil is high in omega-6s, but if you keep them to a minimum in the rest of your life, a little shouldn't be too bad. Some people don't find it sweet or salty enough. There's still five more bags to scarf if you have no willpower.

I like this stuff. It takes longer to eat than a similar size bag of chips and is far more satisfying. I try to keep a six pack of these in the car because it tides the kids over until dinner on a long drive.

Greek yogurt and Pure bar

What to buy: Plain full fat Greek yogurt and Pure bar (pictured cherry cashew)
Where to buy: Trader Joes or get the bars online
Why we approve: There are no thickeners in this yogurt, it's naturally strained. It also has fat which satiates, unlike the fat free versions. 1 cup has 9 grams of protein. Pure bars are absolutely delicious and made from 100% orgranic natural ingredients.

This is a great combo if you are looking for a quick breakfast or if you are hungry for something sweet in the late afternoon or after a workout. The combination of slightly tart and creamy strained yogurt and the sweet, velvety, fruity bar is one you will keep going back for. Remember, there is a lot of concentrated flavor in one of those fruit and nut bars!

Preparation: none is necessary. Peel/open and enjoy. You may need a spoon if you are on the run, Trader Joes will be happy to give you one.

Variations: Pure bars come in many different flavors, make sure to check out their website, but TJs carries only two - the cherry and the chocolate. You can add whey protein to your yogurt if you need a protein boost, since a cup of yogurt and a bar only come to 15 grams. This is not meant to be a big meal, and it provides about 460 calories and 29 grams of carbohydrate, so I would not have it every day if fat loss was the main goal as you can spend your calories on something that has both more protein and less carbohydrate.

Another thing you could do is just have the Greek yogurt and add some raw nuts, such as almonds or walnuts.

Pros: Very very delicious and satisfying. It is an excellent choice for breakfast or after a workout.

Cons: It does have quite a bit of carbohydrate, so watch for the meal timing, especially if you are female or you are looking for faster fat loss. The bar uses agave nectar for sweetening, and we think they could easily just skip that and make it less sweet.