If you’ve read my book Lean and Mean, you’ll know I’m a big fan of leftover dinner for breakfast and lunch. Just make enough food at night to carry you through the next day. It’s a simple, effective way to prep your meals and stay on track.

But what happens when you run out of leftovers? Here are a few go-to strategies to keep your meals healthy and convenient.

Eggs Occasionally, Not Daily

If meat is scarce in the morning, eggs can fill the gap. They’re a classic breakfast protein—but here’s the catch: don’t rely on eggs every day.

I used to eat half a dozen eggs every morning. I thought I was doing myself a favor until my energy started crashing mid-morning. A food sensitivity test revealed high reactivity to both egg whites and yolks. Once I switched to meat-based breakfasts, my energy rebounded.

Now, I enjoy eggs once or twice a week, especially when there’s no leftover meat—and I no longer experience that mid-morning dip.

Tip: When buying eggs, look for Free Run Omega-3 Brown Eggs by Conestoga Farms. They’re the best on the market.

The Right Tuna at the Right Time

No protein for lunch? No problem—reach for tuna. I typically recommend a hearty leafy salad for lunch, and tuna makes a great addition when leftovers are unavailable.

But quality matters. I used to eat two cans of whatever tuna was on special, and while I didn’t develop an intolerance, my mercury levels shot through the roof. I eliminated tuna completely for years, and my mercury levels dropped dramatically.

Today, I only eat high-quality tuna like Callipo’s Mister Tonnello in a glass jar—and only once or twice a month. Mercury’s no longer a concern, and tuna remains a handy fallback when needed.

Superfoods Are Super Convenient

Missing fibrous carbs at dinner? A quick, nutrient-rich fix is a packaged “superfoods salad” like the ones from Eat Smart. We always keep a mix of kale, broccoli, and cabbage in the fridge. If I need a quick carb source, I’ll toss some into a bowl, add things like avocado, olives, or sundried tomatoes, and top it with olive oil, apple cider vinegar, and sea salt.

Note: These are raw veggies without lettuce (save lettuce for lunch, not dinner). While they’re packed with nutrients, kale, broccoli, and cabbage are goitrogenic—they can interfere with thyroid function if eaten raw too often. So enjoy in moderation.

Bottom Line

When you’re in a pinch and leftovers are scarce, turn to:

• Eggs (occasionally),
• Tuna (high quality and infrequent),
• Packaged vegetable salads (for variety and balance).

With a little planning, you can stay on track—even when life throws you a curveball.