P+F: 1 can of albacore, some chopped celery, a tablespoon of dill pickle relish, some balsamic, some mustard, some flax or olive oil all mixed up.
P+C: Any lean protein (fish, chicken) mixed in with brown rice with perhaps some curry powder and a little S+P.
P+F: I know you said chew but these is an idea; some Low-Carb Grow (or other suitable protein) and 2 tablespoons of natural peanut butter, blend.
Here’s something that I think is fantastic but might seem a little odd:
Get some eggplant and peel it and cube it, get a tomato, get an onion, some bell pepper, some celery. Get some white fish like tilapia (cheap and clean). Clearly the amounts depend on how many meals you get. I generally like to cook enough to get 6-8 meals out of it and put them in containers.
You saute the onion, pepper, and celery, add the diced tomato, add some garlic, add the eggplant (this should, by volume, make up most of it). Add some hot curry powder, some corriander, perhaps some paprika (you know, experiment here with whatever flavors you like; I generally make it “indian” tasting). Add some S+P to taste… when this is cooked down its going to be a thick substance that if seasoned properly will have a lot of flavor, will have enough body to make you think you are eating something, and will be high in fiber (you will need a lot of eggplant, it cooks down). When its like a thick substance, put your fish filets in there and poach them. If you add a lot of fish, you’ll end up with some high protein and light carbs (we are talking mostly water from the eggplant, perhaps some from the onion, but neglegible at best). Based on your protein requirements, spoon this much into a bowl (the fish should be chopped throughout the mixture like a porridge) and then put a little flax on top of it (or olive oil). I know it sounds bizzare but this type of thing can be fantastic. I got the idea from the “Warrior Diet” book but I make my own versions and improvise. The secret is to make sure the veggie mixture is lower in carbs and to season it up really nice. The rest just sorta falls in place. Its very filling, delicious (if seasoned properly, can’t stress this enough), high in protein, has got fiber, and with the right oil drizzled over, can be high in good fats.
Once you get the “base mixture” down you can add chicken, beef, different kinds of fish, shrimp perhaps, even tofu. Whenever I have this it seems I’m eating a very substantial meal but calorically its a joke compared to it’s mass given I have served the correct portion of protein and fats.