The biggest obstacle I hear from the people we coach 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.
So, I’m here to help!
Check out my strategies for healthy, fast, and convenient dinners (or whichever meal you choose!):
You make it:
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 Ritual, 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 at dinner or in advance like the protein.
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 grocery store 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 5 minute, minimal effort meal
It’s as simple as this: buy a pre-cooked rotisserie chicken, a bag of garden salad or spinach, and a carton of cherry tomatoes. Serve the chicken, grab 2 cups of salad for your plate, top with as many cherry tomatoes as you like, drizzle with 1tbsp of olive oil and 1 tbsp of balsamic vinegar, season with salt and pepper and enjoy!
4. Crock Pot meals
It doesn’t get much easier than throwing a bunch of ingredients in a crock pot 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 grocery store pre-made section instead of the drive-through
Out on the go and need a meal? Most grocery stores have pre-made easy to grab options that trump fast food any day. Single serve chopped veggie/fruit cups, healthy “bento” boxes with hardboiled eggs/cheese/veggies, 1/4 rotisserie chicken, single serve plain greek yogurt, bulk unsalted nuts… it can be easy to find a fast no-cook meal that has lean protein, fruit/veg, and healthy fats.
6. Healthy take-out
This is easier to find than you think. You can almost always find grilled protein option and order it with a side of vegetables or a salad. Choose grilled options over breaded or fried, skip the buns/fries/bread, go easy on dressings, and make water your beverage of choice. Just like that you have a healthy meal on the go.
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!
You can also keep your recipes SUPER SIMPLE like this fast stir fry:
1lb lean ground beef (or ground turkey)
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 ground beef and cook to desired temperature. Add salt and pepper to taste.
Throw this in a bowl and eat it as is. This makes about 3-4 servings. You can also serve this with about a half cup of quinoa! How is easy is that!? All in under 15 minutes!
Give it a try and let me know how you like it!
Yours in Health,