Quick Workday Meals

How many meals have you skipped because, 'there just wasn't enough time'?

Skipping meals makes a professional's waistline expand, energy drop, stress raise, and mood worsen!

When there is 'no time', we usually eat and drink caffeine and sugar to give us a false sense of energy, fullness, and pleasure.

Here are some techniques for creating quick workday meals that are healthy, nutritious, and tasty!

1) BASE, FRESH, & FLAVOR

Use three categories of foods to create your meals/snacks: BASE, FRESH, & FLAVOR. BASE has fat, fiber, and/or protein to keep you full and slows the release of blood sugar. FRESH is a raw fruit or vegetable that is packed with vitamins, minerals, and fiber. FLAVOR increases satisfaction and nutrition by using health-promoting citrus, herbs, & spices.

2) Bulk Cooking

Cook once and eat five times! Bulk cooking is one of the most time-efficient food preparation strategies. You can make the entire container of oats, beans, lentils, and/or eggs in minutes on the stove top to have leftover for five meals. Check out 5-minute beans and lentils as well as 15-minute quinoa and 25-minute rice from truRoots!

3) Ready-to-Eat

There are many ready-to-eat foods when you need good nutrition in a pinch! Start by stocking up on boxed soups, beans, lentils, bone broths, and nut milks. Next buy raw, unsalted nuts and seeds as well as a box of grass-fed organic jerky and some BPA-free cans of wild caught seafood. Then purchase durable produce like bananas, apples, baby carrots, snap peas, green beans, celery, and mini bell peppers so they are readily available. Finally fill your fridge with organic, plain, lactose-free Greek yogurt, whole fat kefir, and/or whole milk for protein-on-the-go!

4) Plan Ahead

Take a minute to create breakfast, lunch, and dinner by using the worksheet above. Choose 1-2 foods from each of the three categories to design a meal that you would enjoy. This speedy exercise of planning ahead will save time at the grocery store and when putting together meals!

Inspire others by commenting on what you made for a quick meal using the categories above!