I have been absent due to a lack of internet and busy, busy life! Today I am back with some ideas for quick and easy, yet healthy meals. Planning is essential if you are trying to stick to a healthy meal plan. Being hungry and without food causes bad choices and desperate measures. Here are some healthy and easy ideas that can aid in building muscle (with the right exercise program of course), and stripping fat.

 1. These egg cups are easy and delicious, and look gorgeous! Perfect for brunch. Line a muffin tin or ramekin with proscuitto, turkey bacon, or another lean meat and fill with desired veggies or for more protein diced turkey, shrimp, or chicken. Crack and egg on top, and bake. These photos are from my good friend and amazing cook, Kristin Scales. Try these South Beach spinach cups.


2. Meat and veggie on the grill- easy and nutritionally clean. Grab a lean, preferably marinated piece of meat, and a choice low carb veggie and grill while you are showering, putting the kids to bed, or watching tv.  I love a ginger, sesame, lemon juce with chili marinate, or a lemon/mustard and herb. Lamb, chicken, or beef works well. Mushrooms, red peppers, onions, and zucchini are my favorites. I like eating this post evening workout, not calorically dense enough to ruin my nights sleep. You will wake up hungry with hormone levels optimal. If you are doing a really heavy workout, especially if you are male, throwing in some sweet potato will round out the meal.

3. Quinoa pot- cook your quinoa. While its cooking throw in some diced red onion, peas or edamame, lemon juice, and canned salmon. Garnish with broccoli sprouts. One pot meal, little mess, left over for lunch.

4. Omlette- I love omlettes with 2 eggs, a touch of cheese (I prefer a soft white cheese with greens like spinach or asparagus) and always onions, and a dash of mushroom. Light and delicious. Great for any meal. For extra protein smoked turkey or salmon. I skip the toast, but a slice of rye could be added.

When I crave a treat I put a layer of egg whites in the pan, heat up some berries, and make a faux-crepe. berries are folded in the egg whites, and a dollop of great yogurt is used on top, sometimes a pinch of sweetner. So good, and full of protein. You could use peanut butter and banana also.

5.  Shake- I spend one of my jobs running around doing physical labour, and dont know when I will break for food. I always have a pre-shift shake of almond milk, 1/2 banana, protein powder, greens powder, and berries. Full of nutrients and fibre, and so delicious, thick and satisfying, it keeps me going all shift.
 

These are my five favourite ways to get a good solid meal with minimal mess and work. No feelings of deprivation!