One of my newer goals has been to eat more whole foods and rely less on protein shakes. I decided to try and come up with an easy, compact, cost-effective an equivalent as possible, that I could just grab and go on my way out the door as an anytime meal whenever I’m too busy and not have to think about what I’m putting in my mouth. Here is what I came up with:
Anytime Meal Tuna Burgers:
Ingredients:
6 cans tuna packed in water, drained
3 eggs
1 lb. bag chopped frozen spinach
1/2 c. almond meal
3/4 c. psyllium husk
1/3 c. white balsamic or champagne vinegar
salt
pepper
garlic powder
italian seasoning
Nuke spinach in bowl for a few minutes till hot, then grab it, press it up against the bowl and squeeze out excess liquid into the sink. Add all other ingredients and mix. Let it sit for a couple minutes to allow the psyllium husk to absorb all the moisture. Form into 12 large patties. Cook in a skillet coated w/ cooking spray over low-medium heat (4 setting works best on my stove) until they get that kinda crispy brown crust on the bottom, flip and repeat. Makes 6 small (but very filling) meals for me, or 12 patties.
*Notes: I get the cheapest tuna for the buck that I’ve found, the Walmart 5 oz. cans. Most regular brands of tuna come in 6.5 oz. cans so the calories and protein would be higher; adjust accordingly. Also, I get almond meal really cheap, $4 a bag at Trader Joe’s. If you can’t find it cheap I’m sure you could use any ground up nuts, maybe even PB. And yeah they taste better cooked in olive oil but that turns to smoke and sets off my detectors. They’ve got enough fat already (and a mix of 3 kinds- saturated, polyunsaturated, and monounsaturated) to help absorb all the nutrients in the spinach if you just grab one on the go, but usually I nuke em and drizzle with EVOO and more salt, for a little more good fat and cals.
The Breakdown: (all grams are rounded to nearest whole number)
Per my serving: Per patty:
calories 255 128
fat 10 g. 5 g.
carbs 16 g. 8 g.
fiber 12 g. 6 g.
protein 30 g. 15 g.
They actually taste great if you leave the spinach out, which I make for my roommates who have become addicted to them on a sandwich with cheese and tomato. I put the spinach in mine though for convenience. They’re also not bad reheated in marinara sauce and topped w/ a little cheese.
These super cheap, super filling, super healthy puppies have saved me many times and helped me stick to my goals, and they’re a nice change of pace from tuna salad which I can barely even choke down with albacore anymore. And each 2-patty meal has a whole serving of spinach in it too. I am definitely losing fat eating these, I’ve noticed a difference in my midsection. And now my budget can fit in more grass fed beef and wild salmon for when I really cook. 
Anybody else got any staple go-to all-in-one meals like this they make?