Last night I actually ate a half a can of tuna (drained) mixed with hot sauce and celery and put in a lettuce leaf wrap (and a couple of whole wheat crackers for some of it). It was surprisingly yummy and after a long day and little sleep it was heavenly not to need to put any more effort into it. I don't do that often, but it works.
I used to be in the habit of throwing something in a marinade in the fridge the night before and then just throwing it on the grill for 15-20 minutes while I make a salad which is another really good idea.
Slow cookers are marvelous. You throw things together in the morning, and it's dinner when you get home, too tired to worry about cooking!
I used to *love* our weekend "cooking parties." What a nice shared activity, too! I'd get together several different big meal ingredients, and cook them all. A roast, a turkey, a big casserole... and then portion them out and freeze them. The only thing I'd do differently is to just slightly undercook ( I don't mean raw!) beef or other heavy meats, so that when they're rewarmed they don't get dry or overdone. The unexpected benefit was that on a day I wanted chicken and he wanted lasagne, we'd both get what we were hungry for - fast and easy! Plenty of those sorts of things are great for take-along lunches, too.
Not only that, but you're eating REAL FOOD - not the quick-n-simple processed stuff that's no good for us anyway.
Fitness Minutes: (35)
25 7/19/13 12:50 P
Scrambled egg whites with chopped green peppers and onions...serve on thinly sliced toasted rye. All Whites taste good and don't have that awful yellow dye that egg beater has. I fine the All Whites fluffy and appealing and oh so low in calories...
Make chili on the weekend and freeze, but use Jennie O 99% Fat Free Ground turkey instead of Ground beef...it tastes the same. The 99% fat free has no skin added to the mix...Add 99% Fat Free Hebrew National hot dog with no preservative, no fillers, no nitrates... the best dog and only 40 calories
Or how about that same hot dog on a bun with chopped cucumber, chopped tomato and onion and 2 tbs of sauerkraut
Make Lean Pot Roast on the weekend for a Monday night dinner ...made with celery, whole mushrooms, Green Beans, Onion ( no Potatoes )
Veggie Stir-Fry...sautéing a colorful mix of vegetables (like onions, bell peppers, mushrooms, snow peas, carrots, and broccoli) over medium-high heat, then toss in about 6 ounces of lean protein like boneless skinless chicken, pork tenderloin, or lean beef like sirloin or top round.
Easy Pork Chops A chop has about 200 calories! Get center cut or loin chops which is leaner. Grill chops 8 minutes on one side, 7 minutes on the other and then add a dollop of ketchup and a dollop of sour cream on top and grill an additional minute. Add a salad or steam up some frozen broccoli. Add a baked potato or a sweet potato. Use red potatoes as they have less starch in them than the white variety.
Taco Tuesday Brown 99% fat free ground turkey meat & onion in a little Olive Oil or sprayed with Pam...add drained corn, green pepper, chopped onions, taco mix. Prepare taco shell with a little lettuce, chopped tomato or salsa...add mixture and serve. Add refried beans for variation. Or just use some left over spaghetti noodles with the sauce and fill the taco....it's really good! Try tuna or salmon tacos too! Breakfast taco, scramble egg with green pepper and onion, Stuff the taco with mix and lettuce and top with chopped tomatoes or salsa...Have 2
3 OUNCES OF Sirloin Steak sliced and browned in 1 tsp. or spray of olive oil... 318 calories...add to 1 can of drained LaChoy Chop Suey veggies add 75 calories.....over wild rice 1/2 cup 82 calories...total 475 calories
Shrimp Scampi 12 Large cooked Shrimp only 90 calories ...Sautee garlic cloves and butter, put cooked shrimp in sauce and toss for a minute, add some parm, toss until shrimp are hot maybe another minute. Serve with Brussels spouts, green beans or asparagus and 1/2 cup of WILD RICE.
3 ounces of grilled salmon over 1 cup of steamed spinach 151 calories and 1 cup of wild rice 164 calories...add some sliced or chopped onion and a few sliced mushrooms to the rice to make the meal denser.
7/19/13 11:08 A
lots of great ideas. I will echo the "prepare ahead" and "prepare and freeze" methods as being likely the best adaptable to your situation.
If there's anyone else in your home for which you can make a list of things to do (wash veggies/greens; peel, cut; throw together in slow cooker, etc.) that could be helpful too. They don't even have to do everything - just a few helpful things can go a long way.
7/19/13 10:25 A
Two of my favorite "need something quick, don't feel like spending a lot of time/energy" options are smoothies and veggie patties made with beans. For quick smoothies, I take a cup of fresh or frozen fruit; berries/bananas/whatever is on hand or in the freezer at the moment, and 1 cup of almond milk, coconut milk, coconut water, low fat yogurt, milk - again, whatever is on hand. If I feel like I want/need a little protein, I add some nut butter. Zip it up in the blender, and that's it. Or, I'll zap one of those bean burgers in the microwave for 30 seconds, then fry her up in a pan coated with spray oil. Top with fresh or sauted veggies (usually from a previous meal), or just some mustard and pickles. I don't usually require a bun.
I currently try to make a big batch of soup, or an indian recipe (usually bean and vegetable based so really healthy) once a week, save some for leftovers, and throw some in the freezer, so I now have several options in the freezer.
During the week I try to have a good variety of fresh vegetables on hand that I can saute or roast without a lot of effort.
Fitness Minutes: (35)
25 7/19/13 9:22 A
Thank you. I was actually thinking about fixing meals on the weekend. I worked 12 hour days in October of last year and did that. I would fix the meal and that way me or my husband could get it out to thaw.
Fitness Minutes: (0)
3 7/19/13 8:43 A
Have you heard of Emerald Essentials Foundational Nutrition? Their products are all-natural and 100% organic. They have a whey protein powder, a whole berry powder (both can be added to smoothies) and a seaweed supplement. You can find more information at Reveal Natural Health dot com. These products can really help with your energy level in a natural way too!
Fitness Minutes: (39,527)
24,777 7/19/13 5:19 A
The trick for this is to ensure that you have food at home that involves little prep. I bulk cook casseroles, soups etc., and freeze them in individual portions. They are great for meals when very tired or in a rush, and are also great at saving some money (take advantage of meat and vege specials, and it saves power/gas, too ....... AND less cleaning up :-)
I can grab one for lunch if I am going out - today it was a pumpkin soup that had loads of other veges and lentils in it. I took it frozen and heated it up in a microwave while I was out. If I am too tired at night, I can have one with wholegrain toast, or I can chop up veges, skin and all, and quickly cook them while the main portion is heating in the M/Wave.
Fitness Minutes: (35)
25 7/18/13 11:35 P
Trying to eat better. Have a hard time when I get home and am so tired.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.