Fit Food: Keep It Simple – Part 2

Summer SaladsThis week we are on part 2 of a 3 part series about my favourite simple meal ideas. You can read part 1 here. This week I am going to lump together lunch and dinner because I often use the same meal set ups for both. These are some of my go to meal ideas.

Basic Ground Turkey or Chicken

Ground turkey or chicken is a quick and easy protein to keep on hand. I cook up a big batch a couple times a week and then portion out my daily servings from the precooked meat.

But, I admit that on it’s own it’s pretty boring. So try adding spices and other condiments to the mix! Add one or two from each of the following groups to create your own flavor mix. Feel free to experiment!

Spices
Pepper
Cumin
Paprika
Chipotle pepper
Cinnamon
thai-ground-chickenBasil
Garlic
Ginger

Acids
Lemon or lime juice
Vinegar; balsamic, red wine, white wine, rice

Sauces
Tomato
Mustard
Soy sauce
Hot sauce

Sweet
Stevia
Honey
Sugar free jam
Sugar free syrup

Keep track of the combinations you enjoy so you can try them again!

TKB-Chipotle-Grilled-Chicken-Tacos-13Easy Chicken or Pork Marinade

In order to make meal prep quick and easy (and tasty!) I always have either chicken breasts or pork tenderloin marinating in the fridge. When I cook it up I start marinating a new batch and in a couple of days when I need to cook more it’s all ready to go. These are my favourite marinades. Put your chicken or pork in a ziploc bag and pour the marinade ingredients over top. The amounts given for the ingredients are not exact, you will have to see with trial and error exactly what you like!

Balsamic Chipotle
No salt added chicken broth – 2 cups
Balsamic vinegar – 1 cup
Lime juice – 1 cup
Hot sauce – 1 tbsp
Chipotle pepper – ½ – 1 tbsp (depending on how spicy you like it)
Sweetener to taste (try stevia or honey)

Lemon Basil
No salt added chicken broth – 2 cups
White wine or rice vinegar – 1 cup
Lemon juice – 1 cup
Minced garlic – 1 tbsp
Dried basil – 2 tbsp
Honey – 1 tbsp

Peanut Butter
No salt added chicken broth – 2 cups
White wine vinegar – 1 cup
Lime juice – 1 cup
Low sodium soy sauce – ½ cup
Hot sauce – 1 tbsp
All natural peanut butter – 3 tbsp

Now that you have your protein all ready to go, you need to complete you meal! To make it a meal I add a serving of healthy carbs, fats, and veggies! Pick from the lists to complete your meal!

Carbs
Brown rice
brown-rice-broccoli-and-sausage-pilafQuinoa
Sweet potatoes

Fats
Olive oil
Avocado
Hemp hearts

Veggies
Broccoli
Red peppers
Green beans

Your carbs, fats and veggies might look different based on what you enjoy, but again I always prepare a big batch of whatever I’m going to eat for the next few days and portion my meals from that. So after a meal prepping session I will have large containers in my fridge of precooked ground turkey, baked sweet potatoes, cooked brown rice, steamed broccoli and sliced red peppers. Then when I am making my meals I just mix and match. It’s that simple and easy!

Stayed tuned next week for simple and quick dessert ideas!

Happy Lifting!

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4 comments for “Fit Food: Keep It Simple – Part 2

  1. william
    September 6, 2013 at 9:21 am

    Looking forward to what’s next.

    • September 13, 2013 at 8:37 pm

      Hi William! Thanks for reading!

  2. September 1, 2013 at 1:22 pm

    Great stuff again Dara!

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