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Three meals. Five ingredients.

Executing a well-prepared nutrition plan isn’t all about willpower. In fact, it’s a small piece of the whole health puzzle. What I’ve found works for anyone across the fitness and wellness spectrum is making healthy habits easier to follow. Notice I said easier, not easy! For most of us, time, energy and even money are in short supply. As a registered dietitian with a commute, hobbies and relationships to invest in, I’m often strategizing on how I can reduce the time it takes to shop for, invest in and prepare meals. I’ve also taken the time to streamline my diet to make it more affordable, quick, and of course, nutritionally dense!

One of my tried-and-true strategies to stay on track is having ingredients on-hand for no less than three easy dinners during the week. If I have at least three meals planned for the week, I can source leftovers for the other couple of days without relying on take-out or a random box of crackers and hummus to suffice as dinner. Weekends are easier to navigate because we don’t have our 9-5’s to deal with—but my weekdays are busy enough that I don’t have time to plan for and prepare elaborate meals every night of the week. And when I do, I need them to be quick and with few ingredients that I know will deliver big on flavor.

With these three meals, I bulk prepared my main protein and utilized it across the week. The prep work is a little more labor intensive up front, but when you do this on a Sunday (when you have a little more time than you would during the week) it makes assembly super simple. Think 15 minutes or less kind of simple. Plus, they taste delicious! Note: all meals are listed as 1 serving, but can easily be doubled, tripled or even quadrupled to feed your entire family.

Italian Style Zoodles with Grilled Chicken


1 large zucchini, trimmed (or 1-2 cups spiralized zucchini purchased from your regular grocery store)

½ tablespoon olive oil

½ cup cherry tomatoes, halved

¼ cup fresh basil

4 ounce grilled chicken breast


Working one at a time, secure zucchini in a spiral maker and turn crank to create zoodles. Lay in paper towel and squeeze to remove any extra moisture. Set aside. Next, heat a skillet over medium heat and add olive oil. Add cherry tomatoes, and prepared chicken until heated through (2-3 minutes). Add in zucchini noodles and toss to coat. Heat an extra 3 minutes or until tender. Season with salt, pepper, basil leaves and enjoy!

Nutrition Information: 220 Calories / 17 g Fat / 10 g Carbohydrate / 34 g Protein

Cauliflower Fried Rice with Grilled Chicken


1 cup cauliflower rice (this can be purchased in the frozen foods section of most grocery stores)

1 cup mixed veggies (I prefer a mixture of onions, broccoli and red pepper, but feel free to substitute your favorite)

1 egg, whisked

2 tablespoons coconut aminos

4 ounce grilled chicken breast

½ tablespoon coconut oil


Heat a skillet over medium heat and add coconut oil. Add cauliflower rice, mixed veggies and cook until tender (about 4-5 minutes). Add in egg and coconut aminos and stir together until egg is cooked through (about 2 minutes). Add in chicken breast until heated through and enjoy!

Nutrition Information: 340 Calories / 15 g Fat / 22 g Carbohydrate / 37 g Protein

Chicken Tacos in Lettuce Cups


2 large stalks romaine lettuce, washed and trimmed

4 tablespoons hummus, roasted red pepper

¼ cup pico de gallo, or other salsa of choice

¼ avocado

4 ounce grilled chicken


Lay out 2 large stalks of romaine, spread on hummus, salsa, sliced chicken breast and avocado. Enjoy!

Nutritional Information: 350 Calories / 17 g Fat / 17 g Carbohydrate / 34 g Protein

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

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