Daily Healthy and quick Meals

  • sonuus

    Posts: 84

    Jul 15, 2013 3:08 AM GMT
    As a single person who works long hours, sometimes I struggle to cook and eat healthy food.
    How do you guys cope up with daily cooking of healthy meals, do you prefer to MEAL PREP for whole weekend or cook everyday?

    Appreciate ideas and tips for healthy and quick recipes..
    Would also appreciate some suggestions for flavorful and healthy marinate options for chicken and fish.
  • adultoreo

    Posts: 167

    Jul 15, 2013 3:20 AM GMT
    Stock your pantry with some fruits and easy to cook veggies.You should also eat chicken thighs, salmons, cereals, nuts and eggs.
  • ParkerDLamb

    Posts: 129

    Jul 15, 2013 3:26 AM GMT
    I've struggled with the same thing and have been trying to find my own solution as of late.
    Recently, I've began to prep food and put it in tupperware to freeze, then reheat in the future. The last thing I made was a chicken and vegetable curry that I poured atop brown rice. It's sitting in three different tupperware containers in the freezer right now.

    Wraps are also a quick favorite of mine. Multi grain tortillas by La Tortilla Factory, guacamole, tomatoes, lettuce, chicken, etc. Many different combinations can be made.

    Obviously salads are also another easy option, along with snacking on almonds, fruit, etc.
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    Jul 15, 2013 9:37 AM GMT
    I generally cook up enough chicken breast for 2-3 days at a time. I find it keeps fine if refrigerated. I've been eating a lot more fish lately which cooks very quickly so prep time isn't an issue after work.
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    Jul 15, 2013 9:43 AM GMT
    Stir Fry. Uses loads - and any kind of - veggies and/or meat, and you can box up portions to heat up during the week.
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    Jul 15, 2013 10:35 AM GMT
    Boiled eggs with olive oil
    Whole wheat toast with peanut butter
    Instant oatmeal with milk and a scoop of protein powder
    Greek yogurt with granola and/or almond mix, maybe even cottage cheese
    A cup of natural juice once a day isn't too bad
    Egg, avocado, chicken salad
    Baked potato or sweet potato (from microwave) with tuna, chicken, etc
    Whole wheat past with chicken

    All these things can be made within 10-15 mins at most.

    I usually eat one or two of those combos every meal, of course, you can add or mix n match to your heart's content.
  • outbackdude

    Posts: 242

    Jul 15, 2013 11:25 AM GMT
    less sugar, less oil, less fast food, more organics and you are good.
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    Jul 15, 2013 1:03 PM GMT
    try to prepare foods that will last 2 to 3 days... ie chicken ... always have fruits, veggies , nuts, and eggs as well as oatmeal available...complex carbos are the best as there sugar levels take longer to go through your body thus reducing the insulin spike ... example of these include.. Oatmeal, fibrous carbohydrates, yams, sweet potatoes, and salads, too....

    you are what you eat
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    Jul 15, 2013 1:40 PM GMT
    during the weekend, prepare and steam vegetables (string beans, cauliflower, broccoli etc., pumpkin); bake potatoes and yams an hour in the oven; soak overnight beans and then make cold bean salad with red/white onions; fish fillets take two to four minutes to cook and then can be stored...chicken breast a few minutes sauteed and then the rest baked in oven, etc. Every day you can slice cukes, bell peppers etc. and eat them as snacks.

    Bon appetit
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    Jul 15, 2013 10:43 PM GMT
    I cook enough food for 3 or 4 days and just freeze it, then reheat it everyday. The downside is that meals become repetitive but hey, it works if you don't have the time to be cooking every meal.
    Minces beef and beans is one of my favorites.
  • DanOmatic

    Posts: 1155

    Jul 15, 2013 11:08 PM GMT
    Typical summer meal:

    Grilled chicken, steak or salmon
    Steamed veggies
    Baked sweet potato
    Salad greens with avocado, walnuts and cranberries

  • sonuus

    Posts: 84

    Jul 16, 2013 1:24 AM GMT
    Thank you every one for all the suggestion, but weekend meal prep becomes to monotonic sometimeicon_sad.gif.
    Also is it OK to eat food/ meat stored for a weeks time in refrigerator? does it lose some of its nutrients?
  • Rhi_Bran

    Posts: 904

    Jul 16, 2013 1:44 AM GMT
    ParkerDLamb said
    Wraps are also a quick favorite of mine. Multi grain tortillas by La Tortilla Factory, guacamole, tomatoes, lettuce, chicken, etc. Many different combinations can be made.


    Holy shit this. I love wraps.

    A miracle combo I've discovered is simply a cup of applesauce with a tablespoon and a half of chia seeds. Sugar for quick energy, plus a small amount of protein (~5g) and good fiber (~7g) to bolster your satiety. This is what I eat before a workout if I haven't eaten for awhile - though I still do eat a full meal plus a protein shake afterwards.
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    Jul 16, 2013 1:54 AM GMT
    tanbod saidBoiled eggs with olive oil
    Whole wheat toast with peanut butter
    Instant oatmeal with milk and a scoop of protein powder
    Greek yogurt with granola and/or almond mix, maybe even cottage cheese
    A cup of natural juice once a day isn't too bad
    Egg, avocado, chicken salad
    Baked potato or sweet potato (from microwave) with tuna, chicken, etc
    Whole wheat past with chicken

    All these things can be made within 10-15 mins at most.

    I usually eat one or two of those combos every meal, of course, you can add or mix n match to your heart's content.


    Sounds delicious! icon_biggrin.gif
  • camfer

    Posts: 892

    Jul 16, 2013 2:52 AM GMT
    sonuus saidThank you every one for all the suggestion, but weekend meal prep becomes to monotonic sometimeicon_sad.gif.
    Also is it OK to eat food/ meat stored for a weeks time in refrigerator? does it lose some of its nutrients?


    The refrigerator is good for 3 - 4 days. Beyond that, you have to freeze it. You should freeze it right away if you know it's going to be a while before you eat it after you prepare it. In the freezer, try to use it in a month or two for peak quality. You can store food in the freezer for much longer without any food safety issues, but it becomes less tasty.

    This page might be really helpful to you:

    http://www.foodsafety.gov/keep/charts/storagetimes.html

    Another option is to share meals with a friend. You cook one night and he cooks another. It's just as easy to cook for two as it is for one.

    I tend to roast a whole chicken or a 2 - 3 pound roast and eat it for 3 days in various ways. i roast potatoes and veggies at the same time. I like roasting meats and veggies because it's so easy and you an do other things while it's cooking. For leafy greens, broccoli, asparagus, etc, I prepare daily.



  • sonuus

    Posts: 84

    Jul 16, 2013 3:03 AM GMT
    camfer said
    sonuus saidThank you every one for all the suggestion, but weekend meal prep becomes to monotonic sometimeicon_sad.gif.
    Also is it OK to eat food/ meat stored for a weeks time in refrigerator? does it lose some of its nutrients?


    The refrigerator is good for 3 - 4 days. Beyond that, you have to freeze it. You should freeze it right away if you know it's going to be a while before you eat it after you prepare it. In the freezer, try to use it in a month or two for peak quality. You can store food in the freezer for much longer without any food safety issues, but it becomes less tasty.

    This page might be really helpful to you:

    http://www.foodsafety.gov/keep/charts/storagetimes.html

    Another option is to share meals with a friend. You cook one night and he cooks another. It's just as easy to cook for two as it is for one.

    I tend to roast a whole chicken or a 2 - 3 pound roast and eat it for 3 days in various ways. i roast potatoes and veggies at the same time. I like roasting meats and veggies because it's so easy and you an do other things while it's cooking. For leafy greens, broccoli, asparagus, etc, I prepare daily.




    Thank You! Buddy.

  • Posted by a hidden member.
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    Jul 16, 2013 3:08 AM GMT
    oatmeal, crushed soybeans, dry milk, frozen berries, pumpkin kernels (seeds), carrot, spices

    popcorn, cottage cheese, broccoli, mixed nuts, prunes

    banana and dry milk for post workout with more chocolate soymilk at home icon_smile.gif

    red beans and brown rice with crushed soybeans, garlic, onion, jalapeno, olive oil, mushrooms, tomatoes, green pepper, and a lot of spices and sauce for a delicious stir fry

    Repetitive, but I never get tired of it icon_smile.gif

    I cook 2 weeks of red beans in my pressure cooker from dry beans that I soak overnight at a time.
  • sonuus

    Posts: 84

    Jul 16, 2013 3:20 AM GMT
    Would also appreciate some suggestions for flavorful and healthy marinate options for chicken and fish.
  • Posted by a hidden member.
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    Jul 16, 2013 3:57 AM GMT
    sonuus saidWould also appreciate some suggestions for flavorful and healthy marinate options for chicken and fish.


    lemon garlic powder and black pepper go with everything