Been at a desk for 20-years, now at physical labor. Recently figured out that I’m running a serious caloric deficit, and I’m already a skinny fucker. Also, I’m aiming to build a little muscle and a lot of endurance. How do I eat?!
Back when I was working hard, ate tons of fast food. Too expensive and time consuming, don’t want off the clock to go eat (hour round trip including eating). Took a 12-hour shift today and did OK sucking down granola bars, water and kratom, ate my wife’s kickass meal when I got home.
What can I cook or bring to work to power me? What’s simple and cheap and doesn’t require much on-site prep? (We have a microwave, toaster, all that, I just want calories and protein in my face with no fuss). Afraid I’m half-ass cannibalizing myself.
I like to make up pasta dishes in sauce with veggies that reheat well. Pasta alfredo (made with butter and parmigiano reggiano) with spinach and pieces of chicken, or red sauce pasta with a bunch of veggies like zucchini, broccoli, onions and even beans, with some olive oil in the sauce. I buy the precut frozen veggie medleys and chuck them in. You can also make egg fried rice with veggies in it, with your choice of butters and oils. Cheese, nuts, dairy, eggs, I agree with other commenters that fat is not your enemy. Sugar and ultra-processed stuff should still be avoided but embrace the butter, haha.
Peanut butter is also fantastic for healthy calorie density and travels well.