Fast and Easy Meals at Home
The most common complaint I hear from clients who don’t eat at home is that it they are just too busy to cook. Here are a few tips to help you get started creating healthy meals on the fly.
First have a plan. Take a few minutes to write down one or two options that you could have for breakfast, lunch and dinner. If possible choose dinners that could be repurposed for lunch the next day. Start with 3 to 5 days worth of meals and see how it goes.
Next, take inventory of what you have and create a shopping list for the items you will need. Plan your meals as well as your snacks. If you’re worried about spending too much on organic, grass fed foods consider spending a little more and eating a little less. The Environmental Working Group provides information to help you understand where your money is best spent. Check out the Dirty Dozen and the Clean 15 guides to pesticides in produce. Make sure you have something to eat before you shop and only get the items on your list.
Once you get home take the time to pre chop and cook as much as you can. Have some containers available to help with portion control and to “grab and go” when you’re running out the door. Freeze extra to have on hand for a quick meal when you come home too tired to cook from scratch.
Planning your menus in advance will save you time and money. No more throwing food away or having to go to the store several times a week.
Not sure how to cook your vegetables? Here’s a great article from Mark’s Kitchen, Dr. Mark Hyman’s blog.
To help get you started I have included my super fast and easy chili recipe.
Super Fast and Easy Chili
Great for a quick hot and satisfying meal any night of the week.
Makes approximately 4 to 6 servings
1 lb. ground beef or ground turkey, organic and grass fed preferred
1 can of 15 oz. black beans
2 cans of 8 oz. tomato sauce
1 jar of medium or hot, chunky salsa
1 tablespoon chili powder
½ cup frozen corn (optional)
Cook beef or turkey on medium-high heat in a big pot until browned. Drain excess fat from the meat.
Drain can of beans and add to ground meat.
Add all remaining ingredients to the pot and mix together.
Heat on medium until heated through.
Enjoy! You can freeze the extra for another day.