The best way to stay on track when it comes to eating healthy is to be prepared. Though they say variety is the spice of life, I find it’s easiest to have go-to healthy meals you can easily prep in advance and/or in bulk so there’s always something you can grab and go or quickly pull together. I spend most Sundays working on my lunches for the week and often plan out my meals in calendar-form and shop accordingly – this minimizes being stuck in situations where options are limited and falling off the wagon becomes too easy.
Here are some of my faves!
Ezekiel English Muffins with Nut Butter – I recently discovered cinnamon raisin Ezekiel english muffins and basically my life was forever changed. If you haven’t gotten on the Ezekiel bread train, I invite you to look into it – it’s made with sprouted grains (much more nutritious) that’s sugar-free and higher in protein (but still not a huge source). I love these english muffins with some almond butter on top (or crunchy natural peanut butter)!
Egg white and veggie scramble – These are easy to do up in the microwave or even ahead of time. I just mix up some egg whites with mushrooms, onions, spinach and maybe some red peppers, add some seasoning salt and cook it up. High in protein and super delicious, this is an easy go-to.
Taco Quinoa Bowls – Think the inside of a taco, without the tortilla. I cook up a pound of ground turkey seasoned with some mexican spices, a few cups worth of quinoa (just boiled in water), chop a bunch of spinach and crack open a can of black beans. In a mason jar or plastic container, I add about 1/2 cup of turkey, 1/2 cup of quinoa, a layer of chopped spinach, a few tablespoons of black beans and top it off with salsa. It’s a super tasty, low-calorie and protein packed lunch that will get you through the week!
BBQ Chicken Breast, Frozen Veggies and Brown Rice – This one’s kind of boring, but great for keeping it clean and meeting your protein needs! It also helps me ensure I get a healthy dose of green veggies during the day. The brown rice also helps to keep me feeling full throughout the afternoon. The key thing here is to find a clean BBQ sauce – you can either make yourself, or check out a health food store or section of your grocery store. I’m partial to green beans or broccoli, and I use frozen because there’s no prep required and they’re easy to heat up in the microwave.
Steak and Asparagus – Typically, I don’t eat too much red meat but Brad and I love our steak. Look for leaner cuts, like top sirloin. I always season with a bit of seasoning salt, trim visible fat and weigh out three to four ounces, not much more. I load up on asparagus because a) I love it and b) it goes so perfectly with steak. I also like to dry-sautee some mushrooms and onions – it’s a fast, delicious and easy meal to pull together.
Turkey Chili – Slow cookers are LIFE SAVERS. If you don’t have one, get one pronto. My Mom found mine at a second-hand store for five dollars and it’s a game-changer. Chili is a favourite, especially during the winter, and so easy to pull together. I use ground turkey as it’s much leaner, and add both kidney and black beans to up the protein. Recipes are easy to find online and you can tweak it to your liking!