Let’s face it: it’s hard to find the time to be healthy.
Work and/or school, commuting, cleaning, cooking, laundry, the gym, the latest good shows on Hulu… it’s amazing we remember to blink sometimes.
Part of staying healthy is eating healthy, and if you’re reading this blog today, then you’re completing the first step toward doing just that: planning. Fast food is… uhh… fast… but it doesn’t meet the standard of food you want to be putting into your body to be healthy. To have a quick, healthy meal that doesn’t break the bank each day, you should plan for it.
To get you started, the team at 180vsME have prepared six simple meals that you can make and take with you as you go about your busy day. As you will see, the amount of food we’re recommending is a lot, which is by design. It is best to make larger amounts when you have time and eat as you need.
Ground Turkey 99% (1 lb)
Calories: 480
Fat: 4
Carbs: 0
Protein: 112
Egg (2)
Calories: 140
Fat: 10
Carbs: 0
Protein: 12
Panko 1/2 cup
Calories: 140
Fat: 10
Carbs: 24
Protein: 5
Mozzarella (8 Slices)
Calories: 640
Fat: 54
Carbs: 0
Protein: 64
Total (Makes 8)
Calories: 1380
Fat: 54
Carbs: 24
Protein: 193
Per Burger
Calories: 173
Fat: 7
Carbs: 3
Protein: 24
Yes, we think you should make eight burgers. Make more now and enjoy them over the course of a few days to get the most out of prepping this meal. If you’re adding seasonings, try staying on the low sodium side for this dish.
Ground Turkey 99% (1 lb)
Calories: 480
Fat: 4
Carbs: 0
Protein: 112
Ground Beef 96% (1lb)
Calories: 520
Fat: 16
Carbs: 0
Protein: 88
Tortillas (10)
Calories: 550
Fat: 3
Carbs: 95
Protein: 15
Enchilada Sauce (1 Jar)
Calories: 180
Fat: 9
Carbs: 12
Protein: 6
Mozzarella (1/2 Bag)
Calories: 320
Fat: 20
Carbs: 4
Protein: 20
Tomatoes (1 Can)
Calories: 88
Fat: 0
Carbs: 14
Protein: 0
Total (1 Pan)
Calories: 2138
Fat: 52
Carbs: 125
Protein: 241
Serving (1/4 of pan)
Calories: 535
Fat: 13
Carbs: 31
Protein: 60
Turkey and beef going into this meal is not a typo. Make sure you’re getting enough protein in your diet, and this meal is a great opportunity to do so. Feel free to spice this dish up as you please, but if you’re looking for recommendations, we go for*:
*If you don’t have these spices, two packets of taco seasoning work too!
Salmon (1 filet, 4oz)
Calories: 230
Fat: 15
Carbs: 0
Protein: 23
Soyaki Sauce (1Tbs)
Calories: 40
Fat: 2
Carbs: 5
Protein: 1
Cilantro Dressing (2 Tbs)
Calories: 50
Fat: 4
Carbs: 2
Protein: 1
Jasmine Rice
Calories: 205
Fat: 0
Carbs: 44
Protein: 4
Brocolli (1 cup)
Calories: 30
Fat: 0
Carbs: 3
Protein: 3
Meal Total
Calories: 555
Fat: 21
Carbs: 52
Protein: 32
Healthy meals don’t need to be sophisticated. Salmon is about as easy as it gets to eat healthy, we suggest adding a slice of lemon to this dish as well for more flavor.
Chicken Breasts (3)
Calories: 634
Fat: 20
Carbs: 0
Protein: 107
Medium White Onions (3)
Calories: 180
Fat: 0
Carbs: 39
Protein: 3
French Onion Soup Mix
Calories: 70
Fat: 2.5
Carbs: 9
Protein: 2
Chicken Stock/ broth (2 cups)
Calories: 76
Fat: 2.8
Carbs: 2
Protein: 10
Mozzarella Cheese (8 oz)
Calories: 420
Fat: 30
Carbs: 0
Protein: 30
Butter (1 tbs)
Calories: 50
Fat: 6
Carbs: 0
Protein: 0
Total (1 Pan)
Calories: 1430
Fat: 61
Carbs: 50
Protein: 152
Serving (1/3 of pan)
Calories: 477
Fat: 22
Carbs: 17
Protein: 51
Serving (1/3 of pan)
w/Jasmine Rice
Calories: 715
Fat: 24
Carbs: 61
Protein: 55
We included the option to have rice in this meal, but don’t feel like you need to. Making enough of this should last you three meals. Adding in some fat free condensed chicken soup is not a bad idea when putting this meal together. For the seasoning: garlic powder, salt, pepper and paprika are some of our favorites.
Raw Tuna (½ pound)
Calories: 120
Fat: 0.5
Carbs: 0
Protein: 28
Liquid Aminos (¼ cup)
Calories: 0
Fat: 0
Carbs: 0
Protein: 4
Sesame Oil (1 tsp)
Calories: 40
Fat: 5
Carbs: 0
Protein: 0
Rice Wine Vinegar (1 tsp)
Calories: 2
Fat: 0
Carbs: 0
Protein: 0
Dressing
Calories: varies
Fat: varies
Carbs: varies
Protein: varies
Greens
Calories: 40
Fat: 0
Carbs: 4
Protein: 4
Veggies
Calories: varies
Fat: varies
Carbs: varies
Protein: varies
Meal Total
Calories: 202
Fat: 5.5
Carbs: 4
Protein: 36
Dressing… we love it so much, but too much is not good. Be aware of how much you’re adding to not just this meal, but all meals in general. For this meal specifically, ginger or sriracha mayo. Adding vegetables on the other hand is always an idea the 180 team will support. As far as greens and veggies are concerned, we think romaine, spinach or other mixed greens will work, along with edamame, carrots, broccoli and avocado.
Chicken Breast (1lb)
Calories: 211
Fat: 7
Carbs: 0
Protein: 37
Cornstarch (2 tsp)
Calories: 15
Fat: 0
Carbs: 4
Protein: 0
Minced Garlic (2 tbsp)
Calories: 15
Fat: 0
Carbs: 3
Protein: 0
Honey (¼ cup)
Calories: 130
Fat: 0
Carbs: 35
Protein: 0.3
Chicken Broth (3 tbsp)
Calories: 6
Fat: 0
Carbs: 0
Protein: 1
Butter (1 tbsp)
Calories: 50
Fat: 6
Carbs: 0
Protein: 0
Avacado Oil (1 tbsp)
Calories: 120
Fat: 14
Carbs: 0
Protein: 0
Jasmine Rice
Calories: 205
Fat: 0
Carbs: 44
Protein: 4
Broccoli
Calories: 30
Fat: 0
Carbs: 3
Protein: 3
Meal Total
Calories: 782
Fat: 27
Carbs: 89
Protein: 45
Cooking this meal in the avocado oil will bring all the flavor while leaving the calories behind. We love jasmine rice, but any rice on the side is a nice addition. More flavor options can come from lemon juice, red chili flakes and some hot sauce or sriracha.
Working out is important, but without the proper nutrition, it’s all for nothing. Make sure you’re preparing meals with the right foods to fill your week!
