Looking for delicious ways to contribute to your fitness level? Cook more at home! You can make it happen with these quick and easy meals
Breakfast
Want something hearty but quick? Build this ham and cheese breakfast sandwich with mango chutney from Cooking Light. It’s packed with protein from the egg and ham, and you can use soy ham if you prefer it. It’s also loaded with B vitamins and fiber from the whole grain muffin and calcium from the cheese, not to mention vitamin A from the chutney. Don’t have any chutney? Use low sugar mango or apricot jam instead (or skip it). Wrap it up on your way to work and go.
Want a different breakfast option that’s even faster? Layer Greek yogurt, fresh fruit, and granola or muesli in a glass or jar and run.
Lunch
Fast and easy lunches of healthy food that you bring from home save you money and help you meet fitness goals. Try this Italian Garbanzo Salad from Health.com; it takes just minutes to throw the recipe together and you can keep it in the fridge for the week. Just one serving packs almost 6 grams of protein and more than 100 grams of calcium, and in only 159 calories.
In a last minute rush build a sandwich with lean meats, fish, or vegetables on whole-grain bread. For an extra boost of taste and protein spread hummus on a vegetable sandwich.
Snack
It takes just an hour total to make Alton Brown’s Homemade Protein Bars in advance, and then you’ll have them on hand all week. These are great for the late afternoons at work that make you want to feed the vending machine or buy sweets at the coffee shop, and they’re also perfect for before exercise.
Last second fix? Grab raw nuts, seeds, and unsweetened dried fruits for energy that lasts.
Dinner
For a quick and healthy dinner, try Eating Well’s Crab Cake Burgers. You make them with either lump or claw crabmeat which is available at most deli counters in cans. If you like you can use Greek yogurt instead of mayonnaise for an even healthier option.
For last minute dinners, grab a rotisserie chicken when you shop. You don’t have to eat the whole thing right away, because these roast chickens are perfect for sandwiches and salads like this Roast Chicken Salad with Garlic Toasts.
Dessert
For a beautiful and delicious treat try these Spiced Red Wine Poached Pears from Fitness Magazine. Prepare them the day or night before and let them sit in their sauce in the refrigerator until you’re ready to eat them.
Need a super speedy dessert fix? You can always opt for a Greek yogurt fruit smoothie. Or mix two cups of low fat ricotta cheese with one teaspoon each of lemon juice and zest, a half teaspoon of vanilla extract, and light honey or sugar to taste.
The Bottom Line
Make cooking your meals at home part of your fitness habits. When you make your own meals you are in control of what goes into your body. You’ll have an easier time meeting fitness goals, and your budget will thank you too!
