Lose Weight Around the Clock

Question: I work 12-hour shifts. What are some easy meals I could take with me to make it through the day?

(from reader Dustin Yesenia Hippensteel)

Answer: Think outside the brown bag. Blend up a smoothie in the a.m. and stash it in the fridge until you need a snack. “Smoothies are extremely versatile, filling, and packed with nutrition,” says Mike Roussell, Ph.D., a Men’s Health nutrition advisor. His go-to shake: 1 ½ scoops whey protein powder, 1 banana, 2 Tbsp crushed walnuts, 1 Tbsp ground flaxseed, some water and ice.

For lunch, reinvent your plain bread and deli meat fix. “Sandwiches are very portable and can be tweaked to make them more healthful,” Roussell says. For example, choose sprouted grain bread, such as Ezekiel, instead of whole wheat for additional belly-filling fiber and protein. Flip your ratios of vegetables and protein so veggies become the main event and meat is your garnish. Roussell recommends a turkey breast sandwich on sprouted grain bread with hummus, cucumbers, onion, and lettuce. Bonus: Recent research shows hummus-eaters have smaller waists and healthier overall diets than those who skip the Mediterranean spread, reports the Journal of Nutrition & Food Sciences.

View other weight loss questions submitted by Men's Health readers.

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