Generic description: grain "salad" with mixed veggies and meat slices.
Make ahead separately:
--- 3 to 5 "servings" each of various grains (quinoa, buckwheat, millet, oat bran, whatever) with the plan to refrigerate enough for the next few days and freeze the rest
--- extra sliced / pieced meat (cook extra from weekly dinners and freeze so you can pull out different ones depending on what flavour / nutrients you want)
--- roasted bite-sized veggies
--- stir-fry of 3 to 5 "servings" each of onions, mushrooms, carrots, celery, peppers, squash or whatever you like, with extra sauce to be the "dressing" for the assembled creation (or do some sauces separately if you want more variety)
--- 3 to 5 "servings" of some different legumes / pulses (I never get the terminology straight: some black beans, red kidney beans, chickpeas, or lentils --- you know what I mean!)
On the evening before or a few days in advance, I'll get out my microwaveable containers and in each one will put in:
- one half "serving" of a grain or mix of grains
- one half "serving" of legumes / pulses
- enough of the stirfry and roasted veggies to suit my mood / nutrient needs (usually 240g-400g, so 3-5 "servings")
- extra protein (either meat or nuts / seeds or eggs)
- my sauce / "dressing"
This gets stirred together and re-heats well or does great tossed together and heated in a skillet in the morning then put in to a thermos. I've also enjoyed it just as much cold, if I don't get a chance to reheat it.
I most often go for a mix of quinoa, black beans or lentils, roasted butternut squash and brussels sprouts, sauteed onions / mushrooms / celery, chopped chicken, some almonds, and some cheese --- with either a splash of balsamic vinegar as the "dressing", or a peanut / hoisin / wine vinegar mix. I shoot for 400-500 calories, 25g protein, and 12-15g fibre.
Sir Terry Pratchett:
"Science is not about building a body of known 'facts'. It is a method for asking awkward questions and subjecting them to a reality-check, thus avoiding the human tendency to believe whatever makes us feel good."
Starting weight: 258 lbs
Maintenance Range: 147-155 lbs