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Being Prepared: How to stock your kitchen
"By the time I get home from a workout, I'm exhausted and don't feel like cooking, so I just eat whatever is sitting around, and it's usually junk-food."
Sound familiar? It doesn't have to with a little planning ahead. Below are some healthy tips that should help ensure optimal nourishment throughout the dinner meal.
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You don't need to prepare an elaborate meal every night. Just be sure to eat at least 3 different types of food:
Bagel, peanut butter, yogurt
Crackers, low-fat cheese, apple
Turkey sandwich with lettuce & tomato
- Stock your kitchen. Keep these foods on hand at all times: rice, pasta, pasta sauce, crackers, canned beans, frozen vegetables, bread, bagels, canned fruit & peanut butter.
- Consider take-out as an option. Fast food is not a bad choice, especially with the variety of foods to choose from. Choose a grilled chicken sandwich, shrimp & vegetables, ham & turkey sub or baked potato with chili.
Quick Meals & Snacks
Home made Pizzas
- english muffins, pita bread, or pizza crust
- pizza sauce
- veggies (mushrooms, onions, peppers, broccoli, tomato, etc.)
- reduced fat cheese
- Cook or toast until the cheese melts and enjoy!
Chicken and/or steak fajitas
- cut onions, peppers and chicken or lean steak
- sauté with garlic & non-stick spray (or oil)
- wrap up in a warmed tortilla
- Add low-fat cheese, sour cream & salsa
Beans & Rice
- 1 can beans (red, black, pinto)
- Instant brown rice (make 2 cups)
- Salsa, salt, pepper (to taste).
- Add hot sauce if you like a kick to it!
Chili
- 97% lean ground beef (or turkey)
- 1 can chili beans
- chili powder, salt, pepper to taste
- tabasco sauce for the brave
Ham & Cheese Wraps
- several slices lean ham & reduced-fat cheese
- low-fat mayo
- whole wheat pitas or tortillas
- roll them up and enjoy!
- Heat for 3-5 minutes for a ham & cheese melt
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