Optimizing for health, low effort, low cost and taste, in that order. I'm also [[Why I'm vegetarian|vegetarian]]. ## Food ### Shelf-stable - Pre-cooked pouches/cups - often last months at room temp, once opened put in fridge and finish in 2-3 days. -- microwave pouch/cup according to package - Rice - Quinoa - Grain blends - Canned - open lid slightly, drain, fill with water, swirl around, drain again -- optionally microwave 60-90 seconds - Chickpeas - Beans - Lentils - Canned tomatoes and corn - probably drain + rinse corn, probably don't with tomatoes -- optionally microwave short - Tahini, peanut butter, pesto, salsa, hot sauce - Olives, pickles, sun-dried tomatoes - Chia seeds, pumpkin seeds, walnuts, peanuts - Wholegrain tortilla wraps - Pasta that can be made with kettle - Oats - Fruit bowl - apples, pears, bananas, oranges - Protein powder, creatine ### Fridge - Tofu blocks - cut/cube -- optionally microwave 60-90 seconds - High fat greek yoghurt - Ground flaxseeds ### Freezer - Broccoli florets, mixed veg, spinach, peppers/onions mix, green beans, edamame, frozen peas - Frozen berries ## Meals ### Breakfast - High fat greek yoghurt, oats, ground flaxseed + optional frozen berries/banana/apple and other seeds and nuts - Protein shake - 30g powder, 4g creatine, preferably with milk: if with milk slightly less powder ### Lunch + dinner Bunch of shelf-stable, freezer and fridge food I can throw together on a plate and microwave a few minutes then eat with no additional processing ### Snacks - Fruit bowl - Nuts