Grab 'n Go Meal Tips

Here are some suggestions for getting the most out of your meals:

1. Shakes

• If you are able, mix your shake 1-2 hrs in advance and put in the refrigerator. This allows it to “soak” and will improve the texture.
• Add a handful of ice and blend
• Try adding half the water for a thicker consistency
• You may also add 1 Tb of fat free, sugar free Cool Whip
• You can also experiment with sugar-free syrups or flavor extracts

2. Puddings

• These can be lumpy if you don’t blend them well. Using a whisk works well.
• They set up faster if you use very cold water
• You can add 1 Tb of fat free, sugar free Cool Whip
• You can make these into a shake by using: 1 pudding packet, 1 cup of water, ½ cup of ice. For thicker consistency, use only ½ cup of water.

3. Soups

• All of the soups taste much better if they are soaked for a few hours prior to eating. You can either mix them with cold water and refrigerate, or mix them with boiling water and put them in a thermos (remember, they need to be kept cold or hot to prevent foodborne illness)
• You can add condiments such as black pepper, lemon pepper, hot sauce, onion powder, chili powder, etc. but remember to count the condiments.
• You can add green vegetables or meat (but remember to subtract this from your lean and green portions).
• A good way to make the Chili is (after soaking) to add a few shakes of chili powder, 1/2 tsp of beef bouillon, 1/2 cup of canned diced tomatoes (such as Rotel), and one teaspoon of white vinegar. Cook on the stovetop until nice and hot. Be sure and deduct the tomatoes from your Green (one vegetable serving).
• Cream of Chicken is excellent with some fresh spinach added, or some chopped cooked mushrooms for a "cream of mushroom" spin. It's also great with a bit of curry powder added.

4. Oatmeal

• This is usually an acquired taste. Many people end up loving the oatmeal so if you don’t like it at first, try again in a few weeks and you may be surprised!
• Mix this with hot or boiling water and then wait 15 minutes and the consistency will be much improved
• You can mix in a packet of Splenda or some sugar free maple syrup
• You can also add cinnamon

5. Bars

• These are pretty good as is
• You can try freezing them for a variation
• Try cutting your bars into little squares and freezing them in a baggie
• You can also microwave your bars in a bowl and eat them with a spoon for a gooey snack

6. Pancakes

• If you want these more fluffy try adding ½ teaspoon baking powder to the dry mix
• Be sure to only add ¼ cup water
• Mix and let sit 5 minutes before cooking
• Can add a dollop of fat free, sugar free Cool Whip or sugar free maple syrup

7. Brownies

• These are pretty good as is
• Try mixing 2T water and 1T any flavor sugar-free syrup into the brownie mix in the included tray. Microwave for 55 seconds at 70% power (sometimes if I want it less fudgey, I go 80%).
• Spread 1 Tbsp peanut butter on the brownie and let it melt and eat it. (peanut butter = 1 optional snack)
• Chill the brownie, with or without peanut butter, and eat cold.
• Freeze the brownie in its tray until it is solid. Then peel off the tray and eat it (this is so good!)
• You can create flavor variations by using sugar free syrups, diet sodas, or coffee in place of the liquid. You can add extracts like peppermint or orange, or spices like cinnamon.

8. Macaroni and Cheese

• Add 3 oz water instead of 4 oz
• Let it stand after cooking (30 min or longer) to let the water absorb, and then reheat it
• You can also make the mac and cheese as directed and then top with a sprinkle of reduced fat cheddar (subtract from your Lean portion) and then bake it in a toaster oven to get that cheesy, crusty top.

9. Cold Drinks

• Try adding ice and blending to make a slushy