Quick & Healthy meals throughout the day

With our fast-paced lives, we often resort to fast food or to go meals. The most obvious drawback of this is that we keep satisfying our body’s need for food in the unhealthiest way. Therefore, our nutritionist has shortlisted meals that our trainers live by especially on their busiest days.

Breakfast

Fulfilling Smoothie

It includes 1 ½ cups almond milk, a handful of vanilla protein and frozen cauliflower, a giant handful of spinach, ¼ spoon cinnamon, a tablespoon of almond butter and tablespoon of cocoa powder. Just blend it up, pour and go!

Breakfast Cookie

Combine 1⁄2 cup of oats with a tablespoon of chia seeds, cinnamon, almond butter and almond milk for overnight oats. At night, put it in the refrigerator and add protein powder and berries in the morning. The breakfast cookie is surely a staple at our fresh bar.

Wholesome Trio

Use 1 butter cooked egg and 2 – 3 egg whites. When it’s firm on one side, turn over the whole thing and it will be like an over medium egg. Put the egg on a spinach with a chopped veggie salad covered with a choice of nuts. You may also include oats or a toasted slice of sourdough.

Lunch

Penne with Feta and Sun-Dried Tomatoes

Toss 1/2 cup cooked whole wheat pasta with 1 cup sauteed spinach and 2 tablespoons each pine nuts and low-fat feta. Sprinkle with capers and chopped sun-dried tomatoes.

Spinach Flatbread Pizza

Spread 1/3 cup tomato sauce on 1 naan. Top with 2 cups spinach, 1/4 cup low-fat mozzarella cheese, and 1 tablespoon slivered almonds. Bake at 350 degrees F until melted.

Crispy Chicken & White Beans

Heat a large skillet over high heat. Add 1 tablespoon oil to pan; swirl to coat. Sprinkle chicken evenly with 1/4 teaspoon salt and pepper. Add chicken to pan, skin side down. Cook 2 minutes. Reduce heat to medium-high; place another heavy skillet, bottom-side down, directly onto chicken (if your skillet isn’t heavy, you can place 1 to 2 canned goods on top to weigh it down).

Cook 5 minutes or until skin is crispy. Remove top skillet. Turn chicken over; cook 2 minutes or until done. Remove chicken from pan. Return pan to high heat. Add remaining 1 tablespoon oil to the pan. Add onion and pepper to pan; sauté 2 minutes or until lightly charred. Add beans to pan; cook 1 minute. Stir in remaining 1/2 teaspoon salt. Gently stir in pesto.

Dinner

Poke bowl

It requires minimal prep so you can make it quickly during a busy weeknight. You can either use frozen paneer, smoked or baked salmon. Fill the bowls with sushi rice (cooked in the Instant Pot, then seasoned with rice vinegar and sesame and seeds), cucumber, nori, avocado, seaweed salad, and salmon/tuna. Top it with some soy sauce and sriracha: best dinner ever.

Chicken stir-fry with rice and cashews

Stir-fry onion, garlic, ginger, veggies (carrots, bell peppers, broccoli, cauliflower, squash, etc.) and add chicken, seasoned with salt, pepper, a little maple syrup, and cayenne. When everything is cooked through, add chopped fresh herbs, cashews, and serve with rice cooked in the Instant Pot. This one always takes less than 20-30 minutes from start to finish which makes it a quick meal.

Chicken Tortilla Pie

Preheat oven to 450°. Combine chicken and salsa in a medium bowl. Spread 1/4 cup black bean dip over each tortilla. Top each evenly with chicken mixture and 2 tablespoons cheese. Stack tortillas in bottom of a 9-inch springform pan coated with cooking spray. Bake at 450° for 10 minutes or until thoroughly heated and cheese melts. Remove sides of the pan. Cut pie into 4 wedges. Serve immediately.

If you are someone who’s unable to create meals due to time constraints or just prefer ready to go meals, check our fresh bar meal plans that cater your body and are curated by our personal nutritionist.