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7 Answers
Meal prep is your friend! On Sunday, cook a batch of quinoa or brown rice, roast a tray of veggies (broccoli, sweet potatoes, bell peppers), and grill some chicken or bake some tofu. Then during the week, you can quickly assemble grain bowls with different sauces or dressings. Takes 10 mins to put together if the components are ready.
Big salads with protein! Use pre-washed mixed greens as a base. Add canned tuna/salmon, chickpeas, hard-boiled eggs (make a batch at start of week), leftover chicken, nuts, seeds, and lots of veggies. A simple vinaigrette. Filling, nutritious, and quick. Avoid creamy dressings which can be heavy.
Smoothies can be great if you make them balanced – include protein (protein powder, Greek yogurt, or nut butter), healthy fats (avocado, chia seeds), fiber (spinach, berries), and not too much fruit sugar. Can be very quick and surprisingly filling. I make mine the night before sometimes.
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