Easy Meals & Recipes

Tips to save calories, money and TIME

Cooking at home is something we all know is “better” for us, but schedules don’t always allow for time in the kitchen. We feel your pain, but also want you to see those fitness gains.

Preparing meals yourself, you control the ingredients you put into the dish. Restaurants and quick service restaurants easily contain extra calories due to added oils, not to mention all of the added sodium. (Heck, restaurants even add salt to salads!)

Think about the meal that would be easiest for you to cook/prepare for yourself. Usually lunch is the most difficult—most people are at work and either have to pack or go out to eat. Whichever meal it is, below are some tips for each meal.

Breakfast
If you have zero time—Make overnight oats! Combine 1/2 cup oats, 1/2-3/4 cup liquid, 1/4 cup berries of choice, 1/2 tbsp. chia seeds (optional). Combine together the night before and let sit overnight in the fridge. Grab in the morning on your way out the door. 

If you have zero time—Grab a Perfect Bar (We've talked about these before. Find them in the refrigerator section of your nearest Mariano's, Whole Foods or Trader Joe’s.)

If you have 1 minute—Pair 2 hardboiled eggs + piece of fruit + ¼ cup nuts (hard boil a dozen eggs over the weekend prior).

If you have 10 minutes—Omelet with 2 eggs, handful spinach, any other veggies of choice, then add 1/3 – 1/2 avocado.


Lunch
Take 1 minute the night before—Pack leftovers from a dinner meal.

Take 10 minutes the night before—Pack a salad from home (spinach/kale/arugula, protein source, veggies of choice, dressing – olive oil and balsamic vinegar).

On your way to work/during your lunch break—Make a salad from a salad bar at a local grocery store.


Dinner (Extra credit: make a recipe in bulk so it will last you a few meals!)
Chicken stir-fry—Bake chicken breasts, sauté vegetables in pan with coconut aminos, add cauliflower rice

Turkey stuffed peppers

Barbeque chicken casserole 

Chile turkey burgers 

Pesto chicken with zucchini noodles