Hey BA!

Time is often in limited supply. It’s easy to cook healthy, nutrient-dense meals when we have the time to do so, but what do you grab when time is not on your side? This is one of the biggest issues I find among my clients. This week we will focus on creating your go-to quick, healthy meals. I think a common misconception is that “healthy” meals take a while to prepare. We are in the fast-food era where we believe junk is our only quick option. The best way to combat this is preparation up front.

Here are a few options I’ve found helpful in my life -

Double, maybe triple your meal and refrigerate/freeze the rest. Take a look at your schedule at the beginning of your week to see what days (if any) cooking might be an issue. Once you know that you can plan accordingly. If you plan to eat it within a few days, pop it in the fridge. I love setting aside a portion of my dinner for lunch the next day. It’s super easy and saves so much time. If you want to save it for later down the road, the freezer is your best friend. Depending on how much you make, I recommend separating it out by single meal serving. That way when the time comes you are only heating up the amount you need for that meal, and the rest can remain in the freezer for another day. This option allows you to have a home-cooked meal within minutes.
While it is typically better to be the one doing the prep/cooking, nowadays there are a lot of great options in the freezer section of your grocery store! I recommend looking for paleo labeled frozen meals as they will typically be the most nutrient-dense with minimal to no additives. Buy a few of these to keep in your freezer as backups.
Stock your pantry with high quality, pre-made meals. Particularly in winter months, soups are great! I recommend Kettle and Fire brand. Look for the ones with ingredients you can pronounce and minimal to no additives. Keen One brand makes quinoa cups that are also a delicious, quick option. I recommend using bone broth (once again, love Kettle and Fire) instead of water to heat them up for added flavor and nutrients!
While the majority of canned fish and meats are incredibly toxic, not all cans are created equal. Look for BPA-free lined, organic, no salt added wild-caught fish or pasture-raised chicken in water. These make for super quick meals. I love drizzling olive oil on top with salt and pepper. I then cut up some raw veggies, grab a handful of Simple Mills almond flour crackers, and voila! Delicious meal in minutes.
Breakfast for dinner! Eggs over spinach with a side of veggies is always an easy go-to. Look for organic, pasture-raised eggs. Yes, they are more expensive, but quality matters! They are full of incredible nutrients that your body will love.

Fresh cooked meals are always ideal and I would strive to make that plan A. However, cooking every meal is just not feasible in today’s world. Sometimes you need a plan B. Rather than getting caught behind and resorting to takeout, pack your kitchen ahead of time with quick, nutrient-dense options. You’ll thank yourself later! These 5 recommendations are based on what I do, but take some time to think about what will work for you. Maybe you try some of these or come up with your own. The goal is proactive thinking when it comes to your nutrition.

This Week’s Challenge:

Designate a quick, healthy meal you love that you can always keep in the house for those times of desperation.

Stock Your Kitchen