This is a place to find the simplest, tastiest, most hassle-free ways to pack food and prepare quick meals and snacks for yourself or your family.


Chicken – With Rice and a Veggie

  • Heat a pan on medium/high and choose the fat (coconut/olive oil, etc.) you’d like to cook the chicken in.
  • Add your raw chicken and cover the pan for ~ 5 minutes.
  • As the chicken is cooking, prepare the rice (or other carb)/veggie. (This rice was a 90-second microwave variety, and the peas are also in a microwavable bag – both cooked while the chicken is cooking for the first ~5 minutes).
  • Cook the chicken until the top turns white, season it how you wish, and flip.
  • Season the other side of the chicken and let cook again for ~5 minutes.
  • After the chicken is done/near done, add the rice and veggie to the pan, mix it up a little, and let cook for ~3-5 more minutes.
  • Cut the chicken and see if it’s done to your liking.

If rice or quinoa start to seem bland to you, along with a vegetable you choose, letting them soak up a little of the oil/chicken juice from the bottom of the pan will give them a flavor you can’t achieve by “seasoning” them on their own. It’s a fantastic way to change the flavor without doing more work, and also not using extra dishes. It also works great with sweet potatoes.


Eggs – Breakfast Burrito

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  • Sauté your chosen veggies (bell peppers, onions, mushrooms, and spinach shown here) in olive or coconut oil.
  • Once cooked to your liking, add in your desired number of eggs.
  • Add avocado and salsa (if you enjoy either).
  • Transfer to a tortilla/wrap (find one with >6g of protein and fiber per tortilla/wrap).
  • If you like hummus, spread your favorite flavor on the tortilla as well.

Eggs – Breakfast Sandwich

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  • Heat up a pan on low-medium heat and place in 1-2 Tbsp of coconut or olive oil.
  • If you want greens on your sandwich (which you should), place 1-2 large handfuls of greens (spinach shown here) in the pan, cover, and let cook for 2-3 minutes until they look like the small plate shown on the upper right.
  • Take the greens out and crack in 2-3 eggs.
  • Flip the eggs after 2-4 minutes.
  • Toast/heat up your english muffin, toast, bun thin, etc. (muffin shown has 8g of fiber, 5g of protein, and 24g carbs)
  • If you choose, place 1/2 piece of cheese on one of the eggs along with a slice of turkey/ham.
  • For added flavor, spread your favorite flavor of hummus on the “carb” you choose and stack up your eggs.

The best part about this sandwich is you can pre-cook your eggs and keep them in the fridge throughout the week. To cut preparation time, just heat up the eggs and carb in the morning and be on your way. I have 4-6 cups of cooked spinach on the sandwich pictured. If you don’t like eating a lot of veggies but can handle cooked/sautéed greens, this would be a great place to get a few servings of veggies without even realizing it.

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Same version, with added avocado.

Eggs – Sunny Side Up

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  • Heat up a pan on low-medium heat and place in 1-2 Tbsp of coconut or olive oil.
  • Put in your 2-4 whole eggs, attempting not to break the yolks. (I’m usually good 75% of the time, it’s not always easy!) Cover the eggs with your favorite herbs and spices, a few minced veggies, and 1-2  handfuls of leafy greens and cover the pan.
  • Optional add-ins to use include real cheese and deli meat such as sliced turkey breast or leftover protein from your dinner the night before (salmon is perfect too).
  • Once you can shake the pan and the egg yolks are done to your liking (I like semi-soft the best, see below) and the greens are wilted from the moisture, transfer your creation onto a plate and add avocado and salsa on top.

I make this more than anything else because it’s the most convenient. It takes about 2 minutes to put everything in the pan. I can let it cook while I shower or eat my oats (as long as you know how long it takes to finish based on how hot you turn your stove on), and it’s done when I come back to it.

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Greek Yogurt With Mix-In’s

  • Choose an unsweetened Greek yogurt, and scoop 3/4 – 1 cup into a container.
  • Add something sweet to it (blueberries, strawberries, banana, cinnamon, etc.).
  • Add a healthy fat to it (ground flax seed, chia seed, hemp seed, mixed nuts, etc.).
  • Add 1/2 – 1 scoop of your favorite protein powder and mix.

Oats – Overnight

  • Start with a jar/container of your choice (empty glass peanut butter jar shown) and fill it with your choice of steel-cut or old-fashioned oats.
  • Poor in either water, milk, or a milk substitute (I use almond milk – usually “vanilla unsweetened” of the brand shown above) until the oats are just submerged.
  • For flavor and added protein, add 1/2 scoop of protein powder and mix.
  • Add a healthy fat (ground flax, chia, or hemp seeds, mixed nuts, peanut butter, etc.).
  • Add something sweet (berries, banana, honey, cinnamon, etc.).
  • Let sit overnight, or in the fridge to be eaten later in the day.

Sweet Potato (With Hummus and Peanut Butter)

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  • Wash a sweet potato, poke plenty of holes in it, and microwave for 5-6 minutes.
  • Let it cool for 2-3 minutes, then cut in half lengthwise.
  • Spread your favorite hummus (roasted red bell pepper shown) on one half, and, my favorite, Smucker’s Natural Peanut Butter on the other half, sprinkled with a  little cinnamon.

OPTION TWO:

  • Place 4-5 dark chocolate chips into the PB half, cover it with PB and sprinkle a little cinnamon and honey on top (best post-workout!)

 


Wrap – Hummus, Avocado, Spinach, Turkey

  • Ideally, choose a wrap that has >5g of fiber and 5g of protein.
  • If you like hummus, spread your favorite flavor on the wrap.
  • Add avocado for a healthy fat.
  • Add spinach or another type of green.
  • Add your main source of protein – turkey, ham, roast beef, tuna, etc.
  • Wrap it up in tinfoil and take it on the go.