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Healthy Recipes To Get You Through The Day

For many of us, going to the gym and being active isn't a problem, but nutrition always seems to be the Achilles heel. Here are some quick meal prep recipes to help you get through the day.

My biggest flaw since my commitment to fitness has always been food. Although through the years I made better decisions regarding nutrition, time management has always been an issue for me. For example, not packing a healthy lunch may leave you vulnerable to poor eating habits when you venture out into the world. Because I'm hungry, I find myself sacrificing proper nutrition for unhealthy alternatives out of convenience. In the ongoing effort to combat this, I continue to look for easy to make healthy recipes that you can pack and take on the go. Here are a few I found online.

Carrot Fries: I love carrots! Whether you have them raw or cooked, the sheer convenience allows you to prepare them in a short amount of time and serves as a great on-the-go snack. The following recipe calls for baking, and when done, serve as a great addition to any meal or snack on-the-go. Don't forget to add your favorite dip!


Low-Carb Tuna Melt Zucchini Boats: If you're looking for a low-carb meal, this recipe is ideal. Prep time is only 35 minutes and it's packed with all the proper nutrition needed to help fuel your day. Tuna, red onions, and my favorite topping jalapenos are just some of the ingredients in this tasty meal. Source healthyfitnessmeals.


The ingredients you need to make a tuna melt are as follows:

  • Tuna: You can use canned tuna. In water or oil. But I prefer using white albacore in water.

  • Zucchini: One zucchini will be sliced in half. You may use either the green or the yellow zucchini.

  • Celery: For those who don’t like celery, you can skip it, but it brings out the unique flavor of the tuna melt.

  • Onion: I used red onion, but if you don’t have this handy, you can use sweet or cooking onions.

  • Greek Yogurt: This is used in place of the mayonnaise. Other options could be hummus or avocado.

  • Cheese: Any cheese of choice will work, but I prefer using wither mozzarella or cheddar.

  • Herbs and condiments: some additional herbs and condiments that can be used are mustard, dill, salt and pepper, garlic, and parsley.

  • Toppings: Green onions, corn, jalapeno, and chopped tomatoes.


Spinach and Feta Egg Cups: This meal is easy to make and packed full of nutrition. With 3 basic ingredients; eggs, spinach and feta. You can premake these treats and have them ready to go making your way into work. I love recipes like these because it's fast, convenient and most importantly healthy. Also, another low-carb option. Source


  • 6 lg eggs

  • 1 1/2 cup fresh spinach

  • 1/3 cup feta cheese

  • 1/8 tsp garlic powder

  • 1/8 tsp onion powder

  • pinch kosher salt

  • pinch black pepper

  • cooking spray or butter


  • Pre-heat oven to 350 degrees.  

  • Generously oil muffin tin.

  • Add spinach and feta to cups in muffin tin.

  • Whisk eggs in a measuring cup with a pour spout.  Add garlic powder, onion powder, salt, and pepper.

  • Pour egg mixture into cups until at least 3/4 way full.  

  • Bake for 20 minutes.  Remove and cool. 

  • Store in fridge for up to 5 days or freeze for 3 months.  


Keep in the fridge for up to 5 days or store them in the freezer for 3 months.


Serving: 1g | Calories: 143kcal | Carbohydrates: 3g | Protein: 8g | Fat: 11g | Saturated Fat: 8g | Cholesterol: 67mg | Sodium: 567mg | Sugar: 2g | Vitamin A: 211IU | Calcium: 247mg | Iron: 1mg


Garlic Butter Chicken Bites with Lemon Asparagus: I love chicken! The best part about it is there are so many options to prepare. Take this recipe, for example, the savory flavor of garlic and lemon is cemented in this meal and a great addition to chicken and asparagus. This is a keto-friendly meal packed with nutrition. Another meal that's easy to prepare in about 30 minutes and serves as a great meal prep option. Source


For the chicken seasoning:


1. To prepare the chicken bites recipe and asparagus in garlic butter sauce: Start to slice chicken breasts into bite-sized chunks and season with salt, pepper, and onion powder. Let sit in a shallow plate while you prepare the asparagus.

2. Wash and trim the ends of the asparagus, then blanch them in boiling water for 2 minutes, then soak in ice water to stop the cooking asparagus. This way, asparagus will cook faster and evenly in the skillet. You can skip this step if you have skinny asparagus. Drain and set aside.

3. Heat half butter and olive oil in a large cast-iron skillet over medium-low heat. Gently stir-fry the chicken bites on all sides until golden brown. Lower the temperature, add one teaspoon minced garlic and Italian seasoning and stir and cook with chicken bites until fragrant. Remove the chicken bites from the skillet and set aside to a plate. You might have to work in batches to avoid crowding the pan and have steamed chicken bites instead of brown. 

4. In the same skillet over medium-high, add minced garlic then deglaze with chicken broth (or wine). Bring to a simmer and allow to reduce to half the volume. Add remaining butter, lemon juice, hot sauce, parsley. Give a quick stir to combine.

5. Add the blanched asparagus and toss for 2 minutes to cook it up. Add the sauteed chicken bites back to the pan and stir for another minute to reheat. Garnish the chicken and asparagus with more parsley, crushed chili pepper, and lemon slices and serve your garlic butter chicken bites and asparagus immediately. Enjoy!


Mini Banana Oat Muffins: I love this recipe because it's a quick healthy snack with less than 20 minutes prep time. Three simple ingredients and a great healthy alternative for kids! What makes this recipe so great is you can customize toppings. Strawberries, blueberries, chocolate chips, whatever! Source


  • 4 large ripe bananas (smashed)

  • 3 cups oats

  • 1 tsp vanilla extract

  • mix-ins of your choice (optional)


  1. Preheat your oven to 350 degrees and generously grease a mini muffin pan.

  2. In a large bowl, mix together the smashed banana, oats and vanilla.

  3. Add in the mix-ins of your choice; stir to combine.

  4. Spoon the mixture into your muffin pan, filling them up close to the top.

  5. Bake for 15-18 minutes and allow to cool for 5 minutes.

  6. Store any leftovers in the fridge for up to 5 days.


Chicken Burrito Bowl: This meal makes for a great lunch prep option. If you love the taste of a Mexican burrito bowl, this healthier option will give you the same flavor with all the essential nutrients. You substitute ground beef for ground chicken in addition to cauliflower rice instead of traditional and add all the ingredients you would to a regular bowl. Source

  • Cauliflower rice offers a delicious veggie base for these bowls.  If you prefer a whole grain (which I often do), you can swap in brown rice, quinoa, or wheat berries.  Really any whole grain you like will work.  But I love how light the cauliflower rice is.

  • Ground chicken offers a great source of protein.  I like to buy organic meats whenever I can find them.  Keep in mind, you can also make these burrito bowls using ground turkey, ground beef, or even tofu.

  • Black beans also provide lots of protein and are also rich in fiber.  Plus beans are super affordable.  I love to keep them stocked in my pantry.

  • Tomatoes provide our bodies with vitamins A, K, lots of B vitamins and a huge dose of vitamin C.  They also add a lovely fresh flavor to the bowls.

  • The corn is another ingredient packed with fiber, and also has a variety of vitamins and antioxidants.  I always look for non-GMO, organic corn options.  And I love using frozen corn for this recipe.

How To Make A Chicken Burrito Bowl

  • Heat olive oil in a non-stick saute pan and sauté garlic until fragrant.

  • Add cauliflower rice, season with salt, pepper and chicken broth (or water) and cook until tender. 

  • Transfer to a bowl, cool and stir in scallions, cilantro and lime juice.  

  • Heat a saute pan over medium heat, add olive oil and ground chicken.  Season and cook until opaque, breaking the chicken into crumbles.

  • Sprinkle in taco seasoning and stir to coat the chicken with the spices.  Cook for a couple more minutes or until chicken is cooked through.  Shut off the heat and allow to cool.

  • Assemble! Starting on one side of your meal prep container, layer cauliflower rice, corn, black beans, chicken and tomatoes.  Repeat until you make 4 burrito bowls.

  • *OPTIONAL: combine greek yogurt, chipotle sauce and lime juice.  Mix well!  

Article By: Jay Denson

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