As many of you know, I am not very good at (and don’t really enjoy) cooking. So I “assemble” meals and they are boring… and simple… but they have all the macros and tons of nutrients, so it works.
I spend little to no time on preparing my meals. So I thought I’d share what I find to be an efficient way of organizing meals for the week. You basically only need to think about 3 parts to your meal:
If you have all these three on your plate at every meal, you will be eating a very balanced diet. If the carbs and protein are whole (not processed), even better and bonus points!! I know that many carbs also have protein, and veggies can have protein and carbs, but for simplicity sake, think of:
- Carbs as grains and starchy vegetables (rice, quinoa, buckwheat, oats, potatoes, sweet potatoes)
- Protein as beef, eggs, fish, poultry, pork, tofu, tempeh
- Veggies as non-starchy veggies (carrots, peppers, broccoli, etc.)
Also, 99% of the time I prepare these in the oven so it’s even easier!!!
Below are a few examples:
- Skin-on baby potatoes
- Ready-to-roast sweet potato cubes
- Frozen white or brown rice
- Frozen quinoa
- Pre-cooked chicken breasts or pre-seasoned chicken breast
- Pre-seasoned pork tenderloin
- Eggs and egg whites (hard boiled, scrambled, etc.)
- Canned wild salmon
- Great for roasting: broccoli, peppers, baby cauliflower, Brussels sprouts (you can buy these cut and clean, ready to cook)
- Steamed carrots
- Salads (spinach, kale, tomatoes, etc.)- can also buy pre-mixed salad bags
I prepare these all at once (once a week) and eat them throughout the week.
Please share your thoughts and ideas!
[note: I bought all the veggies below already washed and cut]