Healthy Easy Meals

Posted by on Jun 14, 2013 in Blog, Nutrition, Recipes, Shakeology | 0 comments

Healthy Easy Meals

How to Make Healthy Easy Meals

So… you’ve got goals for more healthy easy meals.  You want to increase your energy, lose extra weight, live longer and look better doing it.  It’s a great goal, and most of us have it in common. Identifying the goal is the easy part.  Putting it into action….not so much.  You’re busy.  You’re broke.  You hate to cook.  You’re too tired. I know.  I’ve been there.  That being the case, I’ve put together a short list of Healthy Easy Meals that worked for me.  And if it worked for me, it can work for you too!

The Basic Idea

The basic idea is to learn to balance your meals.  ALL Healthy Easy Meals need to have a specific balance of macronutrients, the main food types: Protein, Fats, Carbohydrates (carbs).  Your carbohydrates are made up of two kinds, simple and complex.  Simple carbohydrates (think white flour and sugar) are also known as sugars. They break down easily and tend to send blood-sugar levels out of control. For the most part, you want to avoid simple carbs, with fruit as the exception. Fruits are simple carbs, but they alsocontain fiber, which slows down their digestion, as well as vital nutrients and vitamins. Complex carbohydrates are high in fiber and improve digestion. They provide you with energy, keep you satisfied after meals and stabilize blood-sugar levels. Vegetables, fruits and whole grains are all complex carbs. With me so far?  No?  It’s ok.  Just check out the sample meals below and you’ll see what I mean.

BREAKFAST-This is the most important meal for me.  If I mess this one up, I’m dragging the rest of the day so I’m willing to invest a little more time here.  Here’s my typical breakfast.

  • Protein: eggs (2, varied prep style-scrambled, fried, poached, hard boiled, omletted (is that a word?)
  • Fat: Avocado, olive oil, nuts (usually toasted pine, yum), a little shredded cheese if I’m omletting.
  • Carb: Fruit, usually a banana or nectarine.
  • Veggie: sauteed spinach or kale or zucchini (just put some olive or coconut oil in the pan then add the greens.  Sprinkle with garlic powder and salt and 21 Season Salute from Trader Joe’s if you can get it.  ‘Cause it ROCKS. Top with pine nuts and a squeeze of lemon.  TO.  DIE.  FOR.What?  That’s too intense?  You don’t have time for all that?  Ok, I get it.  Let’s simplify.  Here’s some options, just be sure to get some of each.  Note that the measurements are APPROXIMATE and measured per MEAL: Breakfast, Lunch and Dinner.   Your plate should look something like this:

What?  Still too complicated?  You can’t imagine all of that at breakfast?  Ok.  Have a Shakeology.  It’s all there for you, although I might add in some peanut butter since there’s not much fat.  There.  How’s that for easy button?:)

LUNCH- Time to refuel.  Breakfast should have lasted you about 4 hours. Amazing how a balance of real food does that for you!  Here’s my usual lunch (not the kid, the salad silly!):
  • Protein:  turkey cutlet (Trader Joe’s sells these beauties in a pack.  takes about 4 minutes to cook, 2 min each side.)  Add just a bit of coconut oil to the pan since they’re so lean.  Season with garlic powder, salt, and 21 Season Salute.
  • Fat:  Coconut oil (to cook the turkey) and 1/4 avocado.
  • Carb:  Sweet potato or Quinoa.  Sprinkle the sweet potato with coconut oil and cinnamon.  Mmmmmmmmmm.
  • Veggie:  Green leafy lettuce. I use the lettuce as a bed and put all the other ingredients on top.

*All of this can be prepared ahead of time and put in a cooler to be assembled and eaten at your convenience.  Just keep it on ice, ice, baby.
*Lunch is your crazy, busy time?  Have your Shakeology here.  Easy peasy lemon squeezy.

SNACK- In order to keep your metabolism fired up, snacks are important if your meals are going to be more than 2 1/2 -3 hours apart.  It should be an exact copy of your main meals, but in miniature.  Here’s mine:
  • Protein:  Slice of ham
  • Fat:  1 oz Cheddar cheese
  • Carb: Piece of fruit (small)
  • Veggie:  A few zucchini sticks.  (I like zucchini.  Don’t judge me.)

But Kelley, you say, I always forget to take a snack with me.  It’s ok.  I understand.  Mix up your Shakeology here.  I do it.  All the time.

:)

DINNER-  By now I’m thinking you’re getting the hang of this thing.  Dinner will be just the same, but maybe a slightly different combination of food. Here’s mine:

  • Protein:  Beef.  It’s what’s for dinner.
  • Fat:  There’s a good amount in the beef, so I may just add a bit by way of olive oil salad dressing.
  • Carb:  Cooked peas and carrots.  Or fresh corn.  Or another sweet potato.  I like sweet potatoes.  Why?  ‘Cause they’re AWESOME.  :)
  • Green Veggie:  Any.  Really.  Any.

So that’s it.  Pretty cool, right?  Not too tricky…5-6 small meals, 3 main groups, easy as 1-2-3!!  What?  It’s still more than you can handle you say?  Alright.  Remain calm.  Continue to breathe and stay tuned.  Next post I’ll take you on a shopping trip with me to Trader Joe’s and I’ll lay out the “pseudo fast-food I hate cooking so don’t even ask meal plan”!!

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