Strategies for healthy & convenient meals

March 1, 2018

The biggest obstacle I hear from the people I train is that they “just don’t have time.”  People are SO busy today with work, families, managing a house, and the million other things that come up.

 

So it’s too often that they find themselves grabbing food for convenience – food that not only doesn’t serve their bodies but that also ends up negatively impacting the family and their waistlines.  This leads to further guilt and a vicious cycle begins.

 

It breaks my heart to see these ​smart, hard-working, and deserving people go down the rabbit hole of convenience because they just don’t know another way.  So, I’m here to help! 🙂

 

Check out my strategies for ​healthy, fast, and convenient ​dinners (or whichever meal you choose!):

 

 

1. Pre-cook proteins, pre-wash and chop veggies.  You can do this 1-2 times a week depending on time.  I’m a fan of the Sunday Bulk Prep, where you prep and portion for the entire week.  How to do this:  Simply grill or bake enough protein to sustain dinner each week.  You can prep the veggies to be prepared on the spot in the evening before dinner or in advance like the protein.  Heck, throw it all in the oven!

 

2. Purchase pre-chopped veggies.  If to the first point you were thinking…”Yeah, but the part I HATE is washing and chopping!”  Pretty much every supermarket sells vegetables that are ready to throw in a pan, in the oven, or on a grill.  It’ll typically cost you a little bit more, but it’s worth it if this is what it takes to make the right choice.

 

3. The 10 minute, minimal effort meal.  This is one of my favorite strategies!  It’s as simple as this: Rotisserie chicken, steam in a bag veggies, and wrapped microwavable sweet potato.  Serve the chicken, grab 1-2 servings of veggies for your plate out of the bag (season if you like), and eat half the potato with a small knob of grassfed butter.  And you’ve got leftovers!

 

4. Slow cook meals.  It doesn’t get much easier than throwing a bunch of ingredients in a slow cooker in the morning then coming home to a fully prepared meal (and a house that smells awesome).  Also requires minimal clean up!  This is definitely easy to make in large portions, so you’ve got leftovers!

Still not quite going to work?  Here are my GRAB AND GO strategies!

 

5.  Hit the salad bar.  Have a supermarket or deli nearby?  Chances are they have an awesome salas bar!  

 

6.  Healthy take away.  This is easier to find than you think.  I love Asian restaurants for this because you can almost always find grilled protein and order it with a side of vegetables.  You’ll typically be able to get a few servings out of it too, so you’ve got lunch for the next day!

 

Believe me, I am all about convenience when it comes to food, so I always suggest making more than you need so you’ve got left overs!

 

And when, I cook, I keep it SUPER SIMPLE!  Check out one of my go-to’s with this Beef Stir Fry:

500g beef mince 
1 medium onion
1 large bell pepper (any color)
1 tbsp coconut oil
salt & pepper to taste

 

Heat a sauté pan to medium high.  Add coconut oil and let it melt.  Add the onion and let it start to turn translucent.  Add the bell peppers.  Let cook for 2-3 minutes.  Add beef and cook to desired temperature.  Add salt and pepper to taste.

 

I usually throw this in a bowl and eat it as is.  This makes about 3-4 servings for me. You can also serve this with about a half cup of quinoa!  How is easy is that!? Under 15 minutes!

 

Give it a try and let me know how you like it!

 

For more daily tips, head over to our Facebook page or if you'd like to speak to one of Empowered Fitness trainers, simply give us a shout on info@efitbristol.co.uk. 

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