Are you a busy person who sometimes feels that there is no time to make healthy and enjoyable meals? Or do you just dread standing hours in the kitchen making food. Well if you are, feel free to try some of these great ideas to speed up the food making process and make it suit your busy lifestyle. These meals are all easy on the budget and you can save a lot by just making these quick and simple meals rather than buying unhealthy, expensive takeaways.
If I think of quick and simple meals the first think that jumps to my mind is rice cakes. Make sure you are always fully stocked with these jewels. It is incredibly filling and there is so many ways in which you can utilize this carb source to make the ultimate meals. So just be creative spread some of your favorite spreads like avocado, cottage cheese or any of your favorite nut butters on. Add some extra biltong or something meaty if you want to add some volume to the meal. Personally I enjoy cottage cheese, cucumber and tuna on my rice cake and second in line would definitely be avocado spread on top (make in a burger format if you are afraid of it smudging in your tupperware). An interesting one to try out is to make a cereal out of your rice cakes. This is a handy post training meal. Simply pack your rice cakes into a tupperware and take it with when you go training. After training take your post workout shake with water or milk (protein supplement of choice) and crumble your rice cakes into the shake. If you manage to get the right consistency you will get that great tasting rice crispie like crunch that tastes like a cheat meal.
Any person that is health conscious knows that oats is an amazing food source which is rich in fibre and carries a wonderful balance of good fats, proteins and carbohydrates. Oats is such a versatile food. You can add literally anything to it. I usually fill my bowl of oats with my desired amount of oats and add water until all the oats is under water (all about how you prefer your consistency). Pop it into the microwave for 2 minutes and there you have it. Now you can be creative. Add your favorite fruits, nut butters, cinnamon, protein powders or be the plain salted person. Now how long did that take you? 5 minutes?
Go for some fish. Canned tuna is packed in lean proteins and is great to add to a range of vegetables or salads. Tuna is the ultimate protein source if you are buying on a budget. This can replace your more expensive proteins such as red meats and chicken. Add some tuna to your salad or load up a bowl of tuna with some peas, lettuce, tomato and sweetcorn. This balanced meal is filling and contains a range of nutrients to power your day. Tuna sandwiches is always a great go-to meal that can be made in no time… I would recommend adding a little bit of sauce or cottage cheese to your tuna meals as it tends to be dry.
Blackbeans and chickpeas are great options to consider. The internet is filled with great recipes where you can incorporate them. They are easy to find and so convenient as it is mostly available canned. Both these food types are low in calories and can be used to make low calorie meals. They are vegan friendly and chickpeas has a relatively high protein content.
Proteins is such an important nutrient in any active persons diet and is the cornerstone to muscle recovery. That is why our next quick muscle meal is all about eggs. Boil yourself some eggs. Eggs has a great balance of proteins to fats. Fats in eggs are very healthy but if you are looking to stray away from the fats just stay with the white part. Boiling eggs will take you around 8 minutes depends on how you enjoy them. Some nice “extras” you can have with your eggs include avocado, some slices of ham/bacon and obviously your favorite spices or put it on some toast as a sandwich with some lettuce tomato and whatever else you enjoy. Use cottage cheese on your sandwich as a healthy alternative to butter. This will also help you reduce the fat content your meal.
It does not get easier and simpler than that. All of these meals takes no longer than 10 minutes to make and contains all the nutrients you need to smash the day. Not to mention easy on your bank account. These simple meals can especially be incorporated as post or pre-workout meals. No more excuses for missing meals and being hungry. Try some of these quick meals or snacks if you want to call it that. Now you will never have to settle for the unhealthy takeaways that makes you feel guilty all the time. Go healthy the easy way!
JW Le Roux