Quick Meal & Snack Ideas

This is as easy as putting a frozen vegan "chicken" patty in the airfryer for a few minutes on each side, tossing the patty in wing sauce, and putting it on a nutritious bun ( I like Killer Daves "Burger Buns Done Right"), along with your favorite toppings such as avocado, tomatoes, onion, lettuce- and enjoy.  I like to drizzle a littel low fat blue cheese dressing on as well.  Quick easy lunch, or even for a got off work late dinner night.  Could also use any left over chicken breast you may have- or frozen veggie burger patty- whatever you like that can be heated quickly with little fuss. 

This is a great snack (or light lunch) you can make ahead and just have ready to eat for a protein punch in the middle of the day.  I love adding some pico de gallo to it as well.  Serve with tortilla chips, pita or dip your favorite veggies. It is also a great spread for sandwiches!

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Recipe can be found here - Cilantro Jalapeño Hummus (cookingnutrish.com)

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I love to have a good salad for lunch- doesn't weigh me down and gives me the nutrition I need to push on through the day with energy.  For me, prep is key- so I can do it really quickly in my workday- I will prep and cut kale and keep in a Ziplock, buy pre-made salad kits, or use bags of spinach.  Then add whatever toppings sounds good and add some additional fiber or protein- cold Super grains or wild rice  ( I keep some prepped in the fridge), Sunflower kernels, walnuts, olives, beans-kidney beans and garbanzos are my favs on salad, lunch meat or left over chicken or steak, a bit of feta cheese or shredded parmesan, avocado  ( a go-to for me), any fresh veggie you may have- add your favorite dressing, or just a bit of salt , oil and vinegar, or lemon/lime.

Snacks are great pick me up (if you choose the right ones) that can help keep you full until your next meal, and feeling good.  And.... snacks don't have to mean junk.  Here are a few ideas of nutritious snacks I love:

• Nuts - a handful of nuts goes a long way- and has heart-healthy benefits - Nuts and your heart: Eating nuts for heart health - Mayo Clinic

• Fresh Fruit & Vegetables- I snack on blackberries most days, or have as part of my breakfast- who knew they have as much fiber as peice of whole wheat toast?!  Steamed Edamame is a favorite as well- Costco has little individual bags you just stick in the microwave for a few minutes- and is a cholesterol free and high fiber food.  Also love apples with peanut butter- also a nice light breakfast.

• Dried Fruit- We use our Airfryer on the dehydrate setting to dry our own fruit for snacks- great way to not waste fruit that isn't getting eaten quickly. Dried Mangos from Costco are amazing too!

• Chips and Dips: Multi-grain tortilla chips with your favorite salsa or quick guacamole, yogurt based dips, reduced fat Triscuits

• Popcorn: There are some great healthier versions of microwave popcorn - we love one that uses avocado oil vs butter, and sea salt. 

Breakfast is a tricky one for me- as weekday mornings are hectic "go-time" from as soon as I roll out of bed- so breakfast MUST be super quick and easy.  Here are a few ideas:

1. Low fat yogurt with fresh fruit and granola 

2. Mikes killer everything bagel with avocado and tomato slices- and for me a drizzle of hot sauce

3. Low Fat Cottage Cheese- depending on the day I have with fresh berries or green olives if in a salty savory mood.  Also good with a bit of garlic salt and pepper- sounds weird, but good ( at least to me)!

4. Pre-cooked Turkey Sausage- just stick in the microwave to heat and serve with avocado slices and handful of nuts, and or fresh fruit

5. Sliced apples with almond or peanut butter

6. Make ahead Egg White "muffins" - basically just add chopped veggies ( peppers, green onion, spinach, tomatoes), into the cups of a  muffin pan and pour over egg whites, and bake. If you make ahead, easy grab, heat and go meal. 

This is another super quick meal idea - perfect for lunch or dinner.  Use refried beans you have prepared, or use canned.

If time allows, sautee some veggies like green peppers and onions in lime and and salt in a bit of avocado oil to add to your quesadilla. 

I use low carb/low saturated fat tortillas, fill one half with refried beans and a sprinkle of shredded cheese, add sauteed veggies and/or pickled jalapenos and onions- do want makes you happy.  Fold Tortilla Over.  Heat up a pan on medium heat, and toast the quesadilla on each side while melting the cheese.  Serve with avocado slices or cucumber and tomato salad.  Dip in a light sour cream if you like. Super easy and quick- could just do a burrito too.