On-the-Go Macro Gems

We all have heard the first quote, and likely more than once. It is true that if you carve out time each week to prepare healthy meals, portion them out, and have them handy- you are likely to reach for one of those vs. a pint of Ben and Jerry’s. But let’s be honest, sometimes life gets in the way of even our best efforts. I’m here to let you in on my “Plan B”, aka damage control, for those weeks when **** hits the fan.

I began tracking macronutrients a few years ago to formulate my plan B. I encountered more instances of missed grocery store runs, a little person or husband that ate the last (fill in the blank), or a time crunch with an unexpected event that tried to throw me off my A game. Virgos don’t like that- we always have backup plans. Here is a grocery list of items to keep in your fridge or pantry in case of an emergency when you need to keep eating right until you can make it back to the grocery store.


The must haves:

  • Lower sodium tuna pouches- I don’t track sodium, but I have around the same amount each day- so I prefer not to feelbleh from a huge influx but feel free to choose regular
  • Canned chicken
  • Quaker rice cakes
  • Justin’s almond butter packets
  • Quest bars, protein bars of choice- I typically have a 20 gram carb option and a lower 10 gram carb option like Power Crunch so I can fit whichever carb amount I have allotted in my day
  • Uncle Ben’s ready rice; minute rice
  • Costco has canned Salmon that is amazing on salads
  • 100 calorie pack Emerald almonds
  • Lower carb plain nonfat greek yogurt
  • Low-fat string cheese
  • Box of egg whites (if you have time having some hard boiled eggs ready is awesome)
  • Whey protein powder
  • Chicken jerky- love Caveman brand or Epic (or turkey jerky or beef)
  • Individual packets of baby carrots
  • Dole chopped bag salad
  • 100 calorie Wholly Guacamole guac packs (so many flavors!)

I can construct an entire day using these last minute items (I may or may not have already done so). The ideas range from a ranch avocado salmon salad to popping a cookie dough Quest bar in the microwave for 10 seconds and having a decadent protein brownie! (Do not worry I will be constructing a little booklet of these quick and easy recipes!)

If you need a backup plan because you refuse to fall off track with your regimen when life gets in the way, use this handy list as your “in case of emergency break glass.” Or pop some of these items into your regular day because they are truly macro gems!

Do you have quick go-to items you stash in your pantry or fridge that didn’t make my list? Let me know! I would love to keep growing my “plan B list.”

Happy Training!