Easy Meal Solutions 

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Are you finding it difficult to cook for yourself and your family? If so, I have some easy solutions for getting your meals together in a jiffy. Planning what you are going to eat ahead of time may seem like a lot of work, but it’ll save you time later and you will be assured that you are getting the best nutrition.  The most important component of putting your meals together in advance is to make sure you have all your staples available. These simple suggestions will make it easier for you to stay on track with your plan and will make you so much more disciplined.

First, think about the foods you like to eat and make a list of them including sources of lean proteins, a selection of smart carbs, and healthy fats.  

Proteins

Let’s start with proteins.  You can grill a bulk amount of chicken breast or cook it in a crockpot and have it ready to use throughout the week for salads, wraps, fajitas, casseroles, quesadillas, etc.  If you don’t have time to prepare these items, you can settle for a rotisserie chicken or rotisserie turkey breast from the grocery store, dice or slice it, and freeze and use it as needed for sandwiches, salads and wraps.   

Carbs

For your healthy carb sources, it’s good to have fresh leafy greens, vegetables and fresh fruits and frozen vegetables and fruits available. Whole wheat, whole grain breads, chickpea pasta, beans, couscous and gluten free waffles can round out your carb allotment.  

Fats

And for healthy fats, it’s good to have avocado, coconut and olive oil on hand, avocados, nuts, seeds and nut butters.  Other healthy staples include plain Greek yogurt, dehydrated fruit, grass fed eggs and cottage cheese.

Meal planning for breakfast is one of the easiest ways to make busy mornings run a little more smoothly. There are so many quick and healthy breakfast options you can prepare ahead or easily for breakfast, such as smoothies, overnight oats and freezer breakfast items like mini egg quiches.   Basic staples are grass fed eggs, frozen organic breakfast chicken or turkey sausages, nut butters, whole wheat bread and gluten free waffles.  A little bit of planning now can lead to quick and easy breakfasts tomorrow, for the rest of the week, or even in a month or two.

A few quick and easy breakfast recipes:

Simple Morning Smoothie

1.5 Cup of Unsweetened Almond Milk 

1 Serving of Whey Protein Powder (containing ~20-30 grams/scoop)

½ Cup of Banana & Berries

Vanilla Extract for Sweetness

Optional: 

For Green source: 1 Scoop of Wheat Grass, 1 Scoop of Super Greens or ¼ Tsp of Spirulina or 1 Cup of Spinach or Kale

Other Fat source: 1 Tsp of Coconut Oil or Flax Oil or 1 Tbsp of Chia Seeds or 2 Tbsp Avocado

Additional Super Food Adds:  Lemon Juice, Lime Juice, Mint, 1 Tsp of Turmeric, ¼ Tsp of Cinnamon, ½ Tsp of Maca Powder, 1 Tsp of Matcha Powder

Avocado Egg Toast

This is an easy recipe, which includes a balance of the 3 food groups: a good source of protein, a healthy carb and a healthy fat source.

Ingredients

  • 1 slice of Whole Wheat bread I like Dave’s Killer Bread
  • 1 tablespoons of smashed avocado
  • 1 whole egg
  • salt and pepper to taste

Instructions

  1. Spray skillet with pam cooking spray and cook egg over easy
  2. Toast bread
  3. Spread 2 tablespoons of smashed avocado on toast, then add egg
  4. Add salt and pepper to taste

Recipe Notes

Calories: 236, Total Fat: 11g, saturated fat: 2g, Cholesterol: 164 mg, Sodium: 236 mg, Total carbohydrate: 25g, Fiber: 7g, net carbs: 18g, Sugar: 5g, Protein: 11g

Low-Carb Crustless Mini Quiche

These low-carb crustless mini quiches can be made in advance, which makes them the perfect high protein, high fiber breakfast for on the go.

 Servings 6 

 Calories 158 kcal

Ingredients

  • 1 cup non-fat cottage cheese
  • 10 egg whites 2 whole eggs or 2 cups egg substitute, liquid (Egg Beaters, or whites)
  • ½ cup yellow squash and zucchini cooked, chopped (can use ½ cup of cooked broccoli or spinach as well)
  • ½ cup of chopped red peppers
  • 3 shallots chopped
  • ½ cup of turkey bacon cooked, chopped (can substitute with ½ cup turkey sausage crumbles
  • ½ cup Cheddar Cheese
  • Salt & pepper or Tony Chachere’s to taste

Instructions

  1. Preheat oven to 375
  2. Mix all ingredients in a large mixing bowl. Pour into mini quiche baking pan sprayed with Pam cooking spray. Bake 35 minutes until done.

Recipe Notes

ACTUAL NUTRITIONAL CONTENT PER SERVING (serves 1): 158 calories, 16g protein, 5g carb, 1g fiber, 4g net carb, 7g fat, 3g sat fat, 466 mg sodium

Remember that this is a lifestyle. While we are on this journey, use this time to implement the same changes we want for ourselves, for our family. Implementing small changes little by little results in HUGE dividends!

In the comments, tell us how you have made eating at home easier for you and your family.

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Patty Martin

Registered Dietitian Nutritionist

Have you found the right weight loss solution for you, yet? You can! Together, we’ll resolve your past weight loss struggles, transform your energy and health and you will look and feel your best. I truly enjoy helping my clients to reach her or his most desired goals. As a registered dietitian nutritionist, I can help you become all you want to be and more.


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