One of the best ways to stay on track with your health and creating a healthy lifestyle is . . . . . . .

to be prepared. That is it. Sounds so simple, right? But we always seem to over complicate things. Being told to be organized, plan meals and meal prep can definitely sound a bit overwhelming. I can sound confusing if you don’t know what to cook, what foods to have on hand and what you are even doing this week.

First of all, let me clarify this to say that I’m NOT talking about doing the kind of meal prep you see on Instagram and the perfect feeds. I’m not saying we (or you) have to spend your Sunday afternoon in the kitchen chopping, preparing, and putting meals into labeled containers for the week. Don’t get me wrong, if you want to do this, and have the time, that’s awesome! I recently had a client send me a photo of her prepped and labled meals in her refrigerator and I will say, it was BEAUTIFUL. What was even more beautiful is that she enjoyed it, made it fun and it set her up for a great week. Personally, I love it when the moon and stars align and I can be that organized. But when you are away all weekend, or the flu strikes the house, or you just flat out can’t get it all together to do a full blown weekly meal plan then this is what I mean.

You need to have a few “go to” meals in your back pocket that you can always rely on to get you through the week. No one needs to be scrapping for something healthy to eat, popping in the drive thru and missing out on eating the protein and vegetables that will make you feel so good, all because you missed out on doing a little bit of planning and being prepared. We all need some standy bys that we know the ingredients by heart, so we can run in the grocery, grab what we need, and get out. No looking at recipes, websites, and cookbooks. And even if you have done the list, found new recipes to try, it’s still good to throw in a “go to” to fill in the gaps - especially on those times when you have no idea what’s for dinner and the question brings the hackles up on your spine.

Here are four of my “go to” meals that I can always rely on for something quick and healthy. They do not require a lot of pre-planning and I can throw them together with my eyes closed.

Crock Pot Chicken in Verde Sauce
So Easy to throw in the crockpot and have for a meal, a salad topping, in a lettuce wrap or soft taco. Here is the laughingly easy but so good “go to” to have on hand.
*Throw in a crockpot:
4 skinless chicken breasts, washed and patted dry.
1 Jar salsa verde.
Cook on High approximately 4 hours.
Then go about your full, crazy day and come home to a crock pot of tasty cooked chicken. Remove from the crockpot and shred. Return to crockpot and the yummy sauce.
Hamburger Salad
This is one of my favorite “go tos”. It is always good. I’ve served it to others and they love it too! It makes great lunches all week long, quick meals and even snacks. Here’s what you need:
1 lb grassfed beef, cooked with minced garlic and drained.
1 bag broccoli slaw
Pepperoncinis
Tessamae Habanero Ranch dressing.
Pepper to taste
*In a mixing bowl, mix the cooked, ground beef, bag of broccoli slaw, 1/4 cup (or to taste) pepperoncinis and 1 T dressing. Mix well. Add pepper to taste and adjust pepperoncinis and dressing to taste.
Lemon and Garlic Chicken

This is another “go to” that I keep as a quick way to prepare chicken breasts. We all typically have

olive oil. garlic, lemons and olives on hand. I also do this recipe without the olives. Whatever you

like!

4. Salmon and Veggies in Foil Packet

This is a simple, easy way to get in your protein and vegetables in one. It’s easy to throw in

whatever vegetables you like or have on hand. I always just wing it, but if you want a sample

recipe THIS is an easy way to make this “go to” happen. I do not use the mayo addition or the

potatoes. I love to use asparagus, tomatoes, broccoli, and purple onion.

Remember, the best thing you can do for yourself is to do a little planning and be prepared for your week. I hope this gives you some ideas or inspiration to have some standby healthy options you can rely on when you need.

Love to hear your own go tos!

be well!

MD💚