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The Best Cheat Sheet For Ready-To-Go Fuel Options



There are a few seasons in life where we are not busy. In fact, most days we are pulled in a million different directions the moment we get up and if we are not careful, we can easily become drained… and fast!

That is why making sure we fuel our body, not only with good nutrition, but also often, is important to keep us going and our energy levels up! However, making a full meal every time, well, that takes time. “Ain’t nobody got time for that!”

Here are seven easy, protein-packed, delicious, ready-to-go fuel options for your body so you can spend less time in the kitchen and more time slaying your day!

*PLUS, cheat sheet of protein at the bottom!

1) MEAL SHAKES: I personally use THESE Meal shakes. Not only are they yummy with six flavors to choose from, but they also are a perfectly balanced meal with 24g of carbohydrates and 24g of protein. With a 1:1 protein-to-carbohydrate ratio, meal replacement shakes support weight management and provides sustained energy for daily physical activity. They also add in 26 vitamins and minerals to your day and only 210-220 calories per meal shake!

Need plant-based?  Try THESE plant-based meal shakes in salted caramel and chocolate chip cookie dough!

2) MEAL BARS: Meal bars are a delicious choice when you’re in need of a convenient, on-the-go meal. I use the AdvoMeal bars that are chocolate and peanut butter! Hello, goodness! The chocolate peanut butter-flavored AdvoBar® Meal is a delicious nutrition bar that can help meet your needs whether you’re looking for a quick, nutritious meal, limiting calories for weight management or supplementing with additional protein to support muscle growth and performance.

I also love the ThinkThin bars. You can get those at any local grocery store.

3) NUTS: Nuts like almonds, cashews, and pecans are great sources of protein on the go. Just watch your portions, as they are also very fat and calorically dense!

4) EGGS: I hard-boil a dozen of eggs at the beginning of the week to have on hand. Slice it up and add it on top of avocado toast, in your salads, or enjoy as a little snack with salt and pepper. It’s an easy six quality grams of protein per egg, and a wonderful source of healthy fat!

5) PROTEIN POWDER w/ FRUIT: Most protein powder servings are around 20g. Again, this is a great meal because it has the 1:1 ratio of protein (powder) and carbohydrates (small fruit). Perfect and easy pair for on-the go! Bananas are really high in carbohydrates so I recommend sticking to berries for fruit (plus, extra antioxidants!). You can blend the powder and fruit for a smoothie, or you can drink the protein and eat the fruit. Whatever is easiest for you.

I use THIS protein powder- 25g per serving.

I also love THIS ready-to-go product- 20g per serving.

6) YOGURTS: Greek yogurt is an amazing source of protein. One cup can contain upwards of 20g of protein, so top that with some nuts and seeds and you’ve got yourself the perfect breakfast to start the day! (Make sure to look at sugar content)

7) OVERNIGHT OATS: You have to try these! These are the best for early, grab-n-go mornings. An easy, quick and flavorful option to get your protein in!

Below is a recipe for a Strawberry Vanilla Protein Overnight Oats. However you can use any protein or fruit.

½ cup old fashioned oats

¾ cup AdvoCare Ready-to-Drink Protein Vanilla (Chocolate would be good, too!)

1 ½ tsp chia seeds

½ tsp vanilla extract

¼ cup sliced strawberries

*Combine all ingredients, cover and refrigerate overnight. In the morning, top with strawberries and enjoy! Easy, right?!


  • PROTEIN! Make sure you getting a minimum of 20g+ of protein in each option. The protein helps sustain your hunger and gives you energy!
  • Watch for sugar.  I used to eat the CLIFF bars. They had HIGH protein but loaded with sugar! The bar I loved had over 32g of sugar- WHAAAT! Not ok.
  • Do your research. Not all bars, shakes and protein powders are created equal.  Even the different ones at your local GNC. I personally trust AdvoCare, the doctors who make them and the qualities ingredients they use.
  • Always, always, always stay hydrated! Being hydrated helps with our hunger and energy


Here is a list of some of the most common protein sources for your meals, so you can figure out how much you are currently having (and/or if you might need to add in more)!

    • Plain Greek Yogurt: 23g per 8 oz serving
    • Eggs: 6g per 1 large egg
    • Chicken + Turkey Breast: 24g per 3 oz serving
    • Steak: 23g per 3 oz serving
    • Ground Beef: 18g per 3 oz serving
    • Pork Chop: 26g per 3 oz serving
    • Tuna: 25g per 3 oz serving
    • Salmon + Halibut: 23g per 3 oz serving
    • Lentils: 9g per ½ cup serving
    • Peanut Butter: 8g per 2 tbsp serving
    • Tofu: 12g per 3 oz serving
    • Quinoa: 8g per 1 cup serving
    • Navy Beans: 15g per 1 cup serving
    • Chickpeas: 15 g per 1 cup serving
    • Peas: 7g per 1 cup serving


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