Quick Meals

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When trying to live a healthy lifestyle it is a necessity to have quick, easy, and healthy meals to make. If there is nothing available, we always resort to convenience, which means fast food, cookies, sweets, and other calorie dense snacks with low nutritional value. If you have a couple meals that you know you can rely on to be available it takes a lot of the stress off of thinking what to eat. It also creates good eating habits, like preparedness. Planning your meals ahead of time is the key to eating well. You must build a foundation of healthy eating habits and only then can you build off those habits to create more healthy meals. Remember though there are steps to take when trying to live a healthy lifestyle. For example, someone who drinks a lot of soda, it will be very hard for them to completely stop drinking soda and replace it with green tea. They will probably get frustrated and quit. The steps to achieving a long term healthy behavior may look something like this…

drink less soda—->eliminate soda—->drink brisk iced tea—-> drink unsweetened brisk iced tea—-> green tea. This process may take months, so give it time.

Try to incorporate these meals into your routine, and start bringing a cooler to work if you need to. Always remember do what works for you, and build on top of it.

Meal 1 – Power Yogurt

• 4-8 oz greek yogurt
• 1 handful crushed walnuts
• 1 handful frozen blueberries

Ideally buy some yogurt that is not loaded with sugar (less than 10 grams!), and that has some bacteria cultures in it for gut health. Cultures should be listed in the  ingredients. Try to get plain and not the kind with strawberry shortcake as a flavor, come on now. Greek yogurt works great. To pack a punch to this snack add some healthy walnuts, and some frozen blueberries. Be creative, fresh kiwi (with skin) or strawberries also work, which adds much needed fiber. You can use pecans or almonds, or ground flax to add some healthy fats. Protein powder, granola and cocoa nibs are great for the chocolate lovers.

Meal 2 – Eggs on the go

• 3 omega-3 eggs
• 1 flat out wrap
• Small handful of fresh spinach

I got this one from Mike Hanley from Hanley Strength Systems. Scramble the eggs however you want, I would suggest using at least one egg yolk. The yolk contains half the protein, essential fats, a load of vitamins and minerals, which far outweighs the proposed negative effects of fat/cholesterol in the egg. Cholesterol is essential for many hormones as well, but don’t get me started. Toss some fresh spinach in the scrambled eggs to add some variety. Peppers would work great as well. Once it is all done place eggs in the wrap and roll it up. You can take this meal with you, just wrap in a paper towel and tin foil.

Meal 3 – Traditional Sandwich with a twist

• 2 slices of 100 % whole wheat bread
• 2 Tbsp Hummus
• 2-4 oz sliced turkey or deli meat
• Lettuce & tomato

Just a traditional sandwich, except we want to have bread that actually has some fiber in it. Please no white bread ( must say” 100% whole wheat” and try to aim for 3-5 g of fiber). It will be tough to find but very doable. Instead of mayonnaise, use a hummus spread, throw on some deli meat for protein and some greens with a tomato.

Meal 4  – A Classic

• 1 scoop Protein powder
• 1 cup Rice milk
• 1 Apple
• 1 handful mixed nuts

Simple, easy, and it works. Very convenient, should always have this as a backup meal. Takes a minute to stir up a protein powder shake, grab an apple(s) or orange(s), and get a small container of nuts, and your ready to go.