Cooking doesn’t come easy to some of us, and with busier-than-ever schedules, our time to spend in the kitchen is usually limited. It’s often easier to rationalize grabbing a bite to eat on the go rather than prepping and making something ourselves, but most of the time, that’s not the healthiest option.
Luckily, there are actually plenty of meals you can throw together in 30 minutes or less, with minimal effort and maximum taste buds approval. All it takes is a little bit of planning (lists at the grocery store are your friends, we promise) and a few minutes of your time to have tasty breakfasts, lunches, and dinners that are practically gourmet and are way easier on your heart, waistline, and wallet.
Of course, the fastest of them all is a protein shake. Using just a blender bottle, your Weider protein powder (which comes in several options and flavors), and water or milk, you can have a quick meal replacement to sip on that will energize and fuel your body for hours. You can also throw it in a blender with some ice, half a banana, three strawberries, and a handful of spinach for a nutritious and filling smoothie.
Read on for three more healthy meals to make in a time-pinch.
Everything But the Kitchen Sink Frittata
(Note: Even though this is an egg dish, leftovers make great lunches and dinners!)
1 tablespoon olive oil
Any veggies you prefer (We like onion, bell pepper, cherry tomatoes, and mushroom), chopped
Deli turkey, roughly chopped
½ cup of whole milk
Salt and pepper to taste
Heat olive oil in a cast iron pan over medium heat. In a bowl, whisk the eggs and milk together. Add veggies and turkey to the pan and cook until veggies are tender (about 8-10 minutes). Pour egg-milk mixture into pan and cover with a lid until the top of the frittata is no longer runny (about 15 minutes). Cut like a pie to serve.
At-home Burrito Bowl
Quick cook brown rice
Red onion, roughly chopped
Green bell pepper, roughly chopped
Baked chicken breast, cut into bite-size pieces
Cook rice according to package. Sauté onion and pepper in a pan over medium heat until tender (about 5-7 minutes). Warm black beans in small pot. To serve, put a half-cup of rice, a small scoop of veggies, a third-cup of black beans, and half a chicken breast in a bowl and top with salsa and Greek yogurt (a great replacement for sour cream!).
Italian Stuffed Peppers
1 tablespoon olive oil
1 pound ground turkey
1 tablespoon dried oregano
½ teaspoon salt
1 teaspoon black pepper
2 cloves garlic, minced (Buy a jar of minced garlic to save time!)
4 bell peppers, tops cut off and insides hollowed out
1 24-ounce jar marinara sauce
Preheat oven to 400 degrees. Heat olive oil in pan over medium-high heat. Sauté turkey with spices and garlic until cooked through. Place peppers in a casserole dish to stand upright, and scoop cooked turkey into each pepper. Bake for 15 minutes. Remove from oven; pour sauce over peppers. Bake for another 5 minutes. Serve with fresh parsley on top.
- Preheat your oven to 350°F. Get out a large rimmed baking sheet.
- Whisk together the dry ingredients in a large mixing bowl; set them aside.
- In a separate bowl, beat together the eggs and oil until frothy.
- Pour the wet ingredients into the dry ingredients and mix together to form a dough.
- Shape the dough into a ball and transfer it to a parchment paper-lined work surface. Top with another piece of parchment paper and roll the dough about 1/4" thick. (Thinner, the better!). Remove the top piece of parchment paper and slide the crust, with its parchment, onto the prepared baking sheet. (The parchment paper is necessary! Almond flour is very sticky).
- Bake the crust for 15 to 20 minutes, until the edges have started to crisp and the crust has started to brown all over.
- Top the partially baked crust with your desired toppings, and return it to the oven. Bake for another 12 to 15 minutes, until any cheese has melted and the edges are golden brown.
- 2 1/4 cups almond flour
- 1/2 teaspoon baking powder
- 1 teaspoon dried Italian herbs
- 3 large eggs
- 2 tablespoons olive oil
It’s tough to stick to a workout regimen while traveling. Your lodging might not have a gym, or maybe your schedule is too tight to fit in your regular hour-or-more-long workout. Don’t fret: There are ways to still get it in, even during jam-packed, gym-less trips. Read on to apply these healthy tips to your next vacation.
Walk everywhere you can. Maybe you’re on a business trip with every minute of the day loaded with meetings and more, or perhaps you’re on a family vacation with limited alone time, so you can’t make it to the gym. Regardless, be sure to pack comfortable shoes and build buffers into your schedule, so that you can plan on walking to at least some of your destinations. It may seem small, but intentionally walking rather than driving or taking public transit can burn hundreds of extra calories a day.
Stairs aren’t only for emergency exits. On that note, walking can be applied to inside, vertical destinations, as well. We typically automatically use the elevator; hey, it’s fast and easy. But, even in large buildings where your stop might be dozens of stories up, try to take the stairs at least five floors (or more!) to add a leg workout to your day, sans the squat rack. You’ll be thankful next time you hit the gym that you went that extra mile (literally) while out of town.
Fit in a post-wakeup and pre-bedtime burn. A workout doesn’t always mean 60 minutes in a gym or studio. If you’re on-the-go all day, try this: When you wake up in the morning, and before you hit the pillow at night, do a quick circuit to get your blood pumping and adrenaline going. Give 50 sit-ups, 50 pushups, 50 squats, and five minutes of stretching a go, and you won’t be sorry.
Body-weight exercises are your friend. If you have a little more time on your trip, you can add on to that quick circuit from above to create a simple, yet challenging, hotel-room workout. Weights aren’t necessary, but if you want some, use water bottles, books, or other heavier objects found around your space. Some more body-weight-exercise ideas to do in a confined space include chair tricep dips, jumping jacks, high knees, bicycle crunches, lunges, chair step-ups, and plank.
Bonus tip: Bring your supplements to-go. Sometimes it’s difficult to find the motivation to workout while traveling because our nutrition habits are different (read: slightly more indulgent than normal) when we leave town. Pack your protein (don’t forget a shaker bottle to mix it, too!) and pre-workout in Ziploc bags or plastic Tupperware to ensure you at least somewhat stick to your at-home routine.