How to Eat Healthy Without Spending Too Much Time in the Kitchen

Are you eating real, whole food as much as you’d like?

I have found that the best possible way to live a healthy lifestyle and have healthy and delicious meals all week long is by meal prepping once for the whole week.

It saves me time, money, and stress, all the while allowing me to stay on track with eating healthy.

I begin planning my food by making a list of recipes and meals for the upcoming week. I create a list based on what I will have for breakfasts, lunches, snacks, and dinners. I use a weekly shopping list as my guide and then I’m off to the store!

If this step alone overwhelms you, this is where my meal suggestions come in! I have done all the work for you! They are broken down into the recipes, shopping lists, and even meal prep ideas for each week, based on the servings you need!

When I get home from the store I keep out the items I plan to use for my meal prep. I pull up my meal suggestions and get to washing and cooking! Throughout the week, I typically have a protein shake for breakfast, but I find that many of my breakfast recipes are great for mid-morning snacks, and/or if I am in need of a breakfast on-the-go.

I generally prepare big batches of veggies. I start with washing the greens, then set aside to dry and move onto slicing, dicing and dividing veggies into containers for use in cooking and salads. When a recipe calls for sauteed chicken or lean protein, I cook it in big batches in my biggest pan or crock pot! That way, I am only prepping chicken and/or lean meat once for all the recipes! I store extra chicken in the freezer for use later.

To keep it simple, I make a large salad in advance and then add the extras when I’m ready to eat it. If I’m taking it to go, I divide it into containers or use as leftovers.
For dinners, I typically make two favorite main dishes, which allows me to prepare and freeze in advance making it easy for during the week.

After all the food is prepped and the recipes are made, I put everything in containers and place it in the fridge! That way, I have delicious, fresh, whole foods for all meals during the week in minutes.

If you are still scratching your head, don’t let it discourage you!!! It can take time to learn and get in the swing of things. A great place to get a jump start is with my meal suggestions , which provide weekly shopping lists and quick & easy recipes, along with simple steps to prep and store for the week.


(makes 4-5 servings)

  • 2 BPA-free 8-ounce cans of pink salmon
  • 3/4 cup almond meal
  • 2 large eggs
  • 1 red bell pepper, diced
  • 1 tablespoon cilantro, minced (optional)
  • 1 tablespoon scallion, minced
  • 1 teaspoon sea salt
  • 1 teaspoon ground cumin
  • 1 tablespoon ground chipolte
  • 1 tablespoon fresh lime juice
  • 2 tablespoons sunflower oil

Rinse the salmon, pat dry, and cut into 1/4 – inch cubes.

In a large bowl, combine salmon, almond meal, eggs, bell pepper, cilantro, scallions, salt, cumin, chipolte, and lime juice.  Form mixture into 2-inch patties.  Heat sunflower oil over medium-high heat.  Cook patties for 4-6 minutes per side or until golden brown.  Transfer to a paper towel-lined plate & serve.

Serve with 1 slice toasted gluten-free bread & a side of steamed broccoli.  You can mash avocado on gluten-free toast or make an avocado sauce in a blender/food processor with avocado, lemon juice, sea salt & pepper.

For an even easier, try Salmon Dill Burgers:  

Forget all the veggies & spices.  Use 1/2 cup almond meal, 1 tablespoon lemon zest, 1 tablespoon finely chopped dill, and only 1/2 teaspoon salt.  Cooked burgers will last in the fridge for 3 days.

Have fun and enjoy!  To Happy, Healthy Eating & Living!  If you’d like more in depth information about recipes or health coaching, feel free to reach out to me!

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