Summer has come to an end, which means the kids are back in school and parents are back to their regular routines. Between dropping off, picking up, and after school activities, there is little time left over to plan out healthy meals. But “fast food” does not have to be unhealthy! Here are my 3 “go-to” meals that will keep you energized and will take you less than 10 minutes to make!
1) Power Smoothie:
– 1 cup of almond milk
– 1 cup of ice
– 1 scoop whey isolate protein powder
– ½ banana
– a handful of spinach
– 1 teaspoon Kelapo Coconut Oil
Directions: Place all of the ingredients in a blender. Blend for 30 seconds or until everything is completely mixed up. The combination of protein, carbohydrates and healthy fats will keep you feeling full and energized through your busy day. You can even use this as a meal replacement when you know you wont have time to sit down for a meal.
2) Healthy French Toast: (weekend favorite!)
– 2 slices Ezekiel Bread
– 1/2 cup of egg whites
– A dash Cinnamon
– Kelapo Coconut Oil
– 1 cup of blueberries
Directions: Fill up a mixing bowl with the egg whites. Add in stevia and cinnamon with the egg whites. Soak bread in the egg whites for 2 minutes, while your skillet is heating up. Place 1 teaspoon of coconut oil in the skillet, and place soaked bread in skillet. Flip over after about 2 minutes to make sure it’s cooked through. Place finished French toast on a plate, sprinkle with cinnamon, and place 1/2 cup of blueberries right on top. To sweeten, you can use honey or small amount of natural maple syrup.
3) Tropical Salad
4-5 cups of Spring Mix
1 chopped up mango
¼ cup coconut flakes
1 tablespoon on chia seeds
1 tablespoon of coconut oil
2 tablespoons of lemon or lime juice
Directions: Mix all of the ingredients together and enjoy! Salads do not have to be boring! By adding healthy fats like those found in coconuts and chia seeds, your body will be satisfied and ready to power through the rest of the day. For added protein, add in chicken breast or your favorite fish!
Liza M. Scott MS RD LD/N
Registered Dietitian and Sports Nutritionist
Certified Personal Trainer