Eating healthy shouldn’t be time consuming, expensive or tasteless. One of the most common complaints I hear from clients is not having enough time for meal prep.
Things to consider when you’re meal planning around a hectic schedule:
- Buy pre chopped vegetables fresh and/or frozen
- Use pre cooked grains and legumes like quinoa or lentils
- Stock up on healthy sauces and dressings for quick ways to flavor a meal.
Examples include: pesto, peanut sauce, salsa, and guacamole.
- Use a rotisserie chicken in multiple meals for the week.
Below is a recipe I’ve been making since college when I’m short on time but don’t want to sacrifice my health or performance.
It calls for 6 simple ingredients:
Riced Broccoli- you can buy this pre chopped or rice it in a food processor
Riced Cauliflower: you can buy this pre chopped or rice it in a food processor
Shredded carrots: can buy pre-shredded carrots or shred through a food processor
Whole grain wraps
Peanut Sauce: can buy pre made or make a simple homemade dressing with almond butter if allergic to peanuts
Protein: baked chicken, ground turkey, salmon, or tofu
I love this recipe because you can buy everything ready to go to throw into a bowl and serve. It will also leave you with plenty of leftovers, which means lunch or dinners are taken care of.
It contains complex carbohydrates, lean protein, healthy fat, fiber and micronutrients. This combination will leave you filling satisfied but also support performance and recovery after exercise.
Easy Veggie Loaded Peanut Wrap
1 Small broccoli head or riced broccoli
1 Small or half head of cauliflower or riced cauliflower
1 cup shredded carrots
1 lb grilled, baked, or boiled chicken breast diced into small chunks or 16 oz tofu
Peanut Sauce: store bought or homemade*
Whole grain wrap
Avocado, chopped peanuts, green onions, and cilantro
*Homemade Peanut Sauce
adapted from MinimalistBaker.com
1/3 c salted creamy peanut butter (natural) or almond butter
3 tbs soy sauce
2-3 tbs maple syrup
1 tsp chili garlic sauce or ¼ tsp red pepper flakes
3 tbs lime juice or ~1 lime
~ ¼ c water to thin or to taste
If you purchased the broccoli, cauliflower and carrots whole start by chopping them in large chunks. Place the chunks into your food processor and pulse until rice size.
Alternatively, if you bought the veggies already riced and shredded measure out 1-2 cups of each broccoli, cauliflower, and carrots.
* If you're making your own peanut sauce simply add all the ingredients to a jar and shake until fully combined. For a thinner sauce slowly add water until desired consistency.
In a large bowl mix the veggies together.
Keep the cooked chicken and peanut sauce separate until ready to eat.
When ready serve: add 1 c of veggie mixture, 1/2 cup chicken or tofu, 2-3 tbs peanut sauce, and scallions to a medium sized bowl and mix until combined.
To assemble place the veggie, peanut, and chicken mixture in the center of the wrap, top with avocado, chopped peanuts, hot sauce, and cilantro and wrap like a burrito.
You can also make this into a bowl by replacing the wrap with brown rice or serving it over a bed of greens.