Add some whole grain pasta, or a side of whole grain bread or crackers, and you got a complete protein lunch.
I really like the idea of low sodium canned fish. My grocery store options are WalMart and Albertson’s. I live in an isolated rural town, so the food options are limited. I have looked at both stores, and neither has low sodium canned fish. Who makes it?
I 'm not too fond of cold canned beans, or cold beans of any sort…not to mention the well-known socially unacceptable aftereffects. :eek:
Thanks, everyone, for the great suggestions! I’m going to start with more eggs and keep hunting for low-sodium fish.
You can buy your own chunk of tuna or other fish (I have done this with salmon too) and cook it, chop and use as you would canned tuna. This way you have as little or as much salt as you wish.
These products might meet your criteria. They are very tasty, shelf stable and can be eaten warm or at room temp. I keep a few in my desk for days I forget my lunch. They come in a few varieties and most have beans and one salmon, one tuna so high in protein and healthy fats.
(usual disclaimer, I’m in not way affiliated with this product).
Some cheeses will also work (fat content of cheeses vary tremendously), as will yogurt.
Refrigeration?
Yogurt and cheese are both already spoiled-- There’s nothing more that can happen to them beyond mold, and that takes weeks. Remember, both were invented in the Middle East millennia ago.
So you don’t put cheese or yogurt in the refrigerator?
CLIF Builder Bars. 20g of protein per bar, 8g fat (don’t know if that fits your requirements or not), 250mgs of sodium. I swear by these. My favorite is Lemon.
I have to admit I don’t know why he would ask you to eat something low in fat.
I think the criteria in the OP is more the poster’s criteria, rather than the doctor’s. But this is just my speculation, I could be wrong.
Cheese does not need to be refrigerated except to keep it from molding, melting, or sweating fat (except for “wet” cheese like cottage cheese, ricotta, etc.) Hard cheese will certainly come to no harm in 5 hours. It may melt or sweat in very hot conditions, but even so it would be fine to eat.
I also don’t refrigerate butter. It can oxidize (become rancid) but it can’t spoil.
Eggs can go unrefrigerated for about 5 days. if you put them in the fridge they last 5 weeks.
Hummus? I think hummus would be fine unrefrigerated for a few hours. Eat on whole grain crackers or bread.
I didn’t realize the OP was only looking for foods that can be left unrefrigerated for “up to 5 hours”.
They can go a lot longer than that, in either case.
The thing about protein powder that makes it so useful is it’s versatility. There are powders that one can use in certain baking/cooking recipes to add protein to favorite recipes, like crepes or waffles (crepes are my fav). Since you are basically just adding protein, and no other macronutrients, you can tailor you protein needs to exactly what you need personally without the addition of extra calories from fat or carbohydrate.
Adding it to your oatmeal is another great idea. That’s my morning staple; half cup of oatmeal mixed with a scoop of protein, topped with blueberries. Yum.
Post #10
ETA: agreed to above re: protein powder. It’s good in oatmeal.
What about peanut butter and jelly (or just plain peanut butter) sandwiches?
A single serving container of non-fat yogurt can be kept at room temperature until lunch. Wrapped single serving cheese like Laughing Cow (available in light) doesn’t require refrigeration and can be spread on celery or a rye crisp. Part-skim mozzarella cheese strings are another option, I like them dipped in mustard.
(While I’m not on board with low-fat as a big criterion) Milk is available in various reduced fat and whole fat configurations and meets all the other criteria of the OP. Nor would it go bad in five hours if well-chilled beforehand. (Frankly I’m struggling to think of something that would – did no one else’s mothers make them bag lunches with tuna fish or egg salad sandwiches?).
Peanut butter might be fattier than the OP is looking for.