Diet:The Easy Recipes I Use Everyday.
Well, almost everyday that is. I use a short list of recipes every week for a number of reasons. The first is that usually I don’t have loads of time to make a meal. I am usually fitting meals between my workout, my clients, or my coaching. So I have to make something I’m familiar enough with that I don’t have to follow instructions.
The second reason is that I find it a little easier for me to stay on task diet-wise when I eat the same sort of meals throughout the week. I know what I’m eating, I know that it’s good for me, and it’s easy for me to get my nutrients in.
Everyone will be different, I don’t recommend my staples or my recipes for everyone, and I encourage all of my clients to have fun with their meals. Expand their spice cabinet, explore new marinades and rubs. These are easy ways to make an mundane dish seem very different.
A few of my “stand-by” recipes read less like recipes, and more of just throwing items in a pan and seeing how it tastes throughout the course of it’s cooking. Since I am a vegetarian, feel free to add your own proteins to your dishes if you feel like it!
Go-to #1: Power Greens
Spray down a very good size pan with coconut oil and then add about 2 TBS of coconut oil to melt on the bottom of the pan, this ensures no sticking, add:
1. three large handfuls of broccoli slaw (finely peeled broccoli in slices)
2. two large handfuls of shredded brussell sprouts
3. two large handful of finely chopped kale
Let these ingredients cook on medium heat for about 10 minutes, stirring occasionally.
Add your favorite seasoning or mixture-my favorite is coconut aminos, they taste a lot like soy sauce, without the other ‘stuff’.
Sea salt or pink Himalayan salt to taste.
Go-to #2: Brain Power Mix
In a small bowl, add:
1. one ounce (roughly) macadamia nuts
2. one ounce (roughly) almonds
3. 1/2 ounce pumpkin seeds
4. splash MCT oil
5. liberal sprinkling on turmeric
Mix these ingredients with by shaking or with a spoon.
I like to refrigerate this mixture for a little while before I enjoy it, so I’ll make this the night before a busy day. This is a herb-y mixture that has all of the good fats you’ll need for your day to power your body, and your brain.
Go-to #3: The Fiber Fuel Mix
In a bowl, add:
1. About 3/4 cup of almond meal
2. About 1/2 cup of flax meal
3. About 1/2 cup of chia seeds
4. 1 green apple chopped finely
5. 1/2 TBS MCT oil
6. Enough almond milk to saturate the mixture
7. Dash of Cinnamon
Put these ingredients together and mix well, you should still have some standing almond milk in your mixture, this will absorb into the chia seeds. I refrigerate this mixture, usually overnight and enjoy the next day. This has an oatmeal texture without the carbs of oatmeal, and 20+ grams of fiber when it’s all said and done. This is a good mixture to eat if you have quite a few hours in between meals during the day as it will keep you satiated longer!
These go-to’s are simple, easy, don’t take much time to prepare, and are cost effective. My best advice is to keep it simple.
It would be painstaking to make intricate meals, with a multitude of ingredients over and over each week, I get it. So do yourself a favor and plan ahead, make a few simple, nutrient dense meals the day before, and set yourself up for dietary success.
As always, keep working hard.
Megan Williams Training