The idea of eating chicken breast, egg whites, broccoli, salad, and protein shakes doesn't quite make my palate want to audition for Dancing With The Stars and jump for joy for flavorful foods.
But that’s probably what you think you need to eat if you want to lose weight.
You hear it all the time in the media when they interview celebrities on how they prepared for their upcoming movie role and photoshoots.
I get it. Those types of foods don’t exactly inspire Instagram or FB worthy news. It’s not catchy or new.
In fact it’s downright boring!! I mean check out my typical breakfast. Nothing exciting.
But….(you saw this but coming didn’t you?) these are the most common types of foods to eat because it gets results and it’s EASY.
If you want to lose weight make it fast and easy for you
There’s a beauty and efficiency in eating the same types of meals day in and day out.
You get better at making the same handful of recipes and you save time in the kitchen because you've become better and quicker at making those recipes.
I’m all for meal prepping in bulk because it saves me loads of time and energy during the week. I don't have to think about what to eat and I’m more likely to stick to a healthier diet when I’ve pre-decided what to eat ahead of time
The average person makes about 35,000 decisions a day and about 200 of them revolve around food.
What are the chances you're going to walk that extra couple of blocks to go for that healthy salmon salad when you've finished a stressful meeting?
Or that you’re going to spend 45 minutes cooking a healthy meal from scratch after you’ve been stuck an extra 20 minutes on a jam packed BART car that had no A/C because of delays?
Next to none.
But if you've got your packed lunch or dinner pre-prepared ahead of time deciding to eat healthy becomes much easier.
Take a look at your diet and you’ll find that you eat mostly the same kinds of foods every week. They may be seasoned or cooked differently but you pretty much eat the same 20 kinds of foods give or take.
I know I do.
Here I wanted to share some of the recipes that are in rotation during the month in my household. They are delicious, easy to make staple recipes that store well and I cook in bulk so I don't have to think about what to eat when I'm hungry.
Because the truth is if you don’t have healthy options available to you when your stomach starts to grumble it’s already too late to make a healthy choice.
Chicken and Turkey
I’ll be honest, I hate chicken breast. It always turns out dry no matter how I cook it and it’s just one big piece of meat. Even if my husband grills it on high heat on our deck outside I still will not touch it.
I’m a fan of dark meat and at Costco I will buy one of those tri chicken thigh packs for the week. I go home and take those extra 30-minutes or so to cut off the excess fat that is hidden in the folds and marinade it.
My favorite go-to recipe for chicken thighs is this mouthwatering teriyaki based sauce on NYTimes that I found.
You just cannot go wrong with teriyaki sauce which is a mixture of soy sauce and sugar. It turns out so delicious and is a favorite staple of some of my clients.
If you’re a fan of meatballs, you will love these Turkey, Spinach & Cheese Meatballsrecipe. It is quick and easy.
I use the two pack of lean ground turkey at Costco instead of adding Italian sausage like the recipe says. I also skip adding the egg as well because depending on the proportion of panko (Japanese breadcrumbs) I’m using the egg usually makes the whole meat mixture runny and hard to mold into a ball.
If there is marinara sauce I would finish the meatballs in the sauce otherwise I finish it in the oven. These meatballs go fast in my household and they are moist and juicy due to the grated cheese in them.
With fish especially salmon I’m really picky. If it’s plain salmon I can at most only eat 1-2 servings a week. There’s something about salmon that doesn’t do it for me.
However, with this recipe, Baked Salmon with Honey Mustard and Pecan Panko Crust, the salmon starts disappearing FAST and I get my daily dose Omega-3s everyday!
There is just a short list of 10 ingredients, 2 of which are optional, to make this recipe and most of which you already have in your kitchen.
My clients rave about how quick and easy this recipe is and their families devour it!
I suggest buying farmed salmon unless you get wild caught salmon that is caught that same day. And the reason for this is that farmed salmon is a lot more juicier and more moist than wild caught salmon. I’ve used both types for this recipe and prefer the farmed salmon which incidentally is cheaper per pound as well!
If you’re fan of cod, halibut, and other types of white fish you will LOVE this simple but delicious rub. This Southwest Smoked White Fish recipe has only 5 ingredients most of which you probably have in your spice cabinet.
Mix up the spices, rub down the fish, and put it on the grill or a hot frying pan and in 8-10 minutes you got dinner!
I’m lazy when it comes to vegetables and don’t do anything special for them except season with salt and pepper. 90% of the time I will buy broccoli, cauliflower, or string beans and steam them for about 8-10 minutes on high heat.
Earlier when corn was in season I was boiling pots of water for corn cobs and my husband will grill zucchini and eggplant. Most nights he’ll also make a green salad. But for the most part we eat whatever vegetables are season.
We’ve been patiently waiting for tomatoes to come in season so we can make marinara sauce but it looks like tomatoes are kinda lagging this year.
Speaking of eggplant I’ve been making this Korean eggplant dish called Gaji-Namul and wow is this dish just fragrant and delicious. It takes about 5 minutes to prepare the sauce and the rest of the time is waiting for the eggplant to be cooked on the steamer. So it’s quick, it’s easy, and it’s so delicious!
Just to note when you buy eggplant at the grocery store buy the Chinese style eggplant, it looks long and skinny. It’s easier to cut up and the texture of it is very different compared to American style eggplant which is one big lobe.
So there you have it - my favorite healthy meals that I make regularly.
Eating healthy doesn't have to be only limited to chicken breast and broccoli. I hope these recipes help spice up the meals in your kitchen this week.
Got a household favorite of yours? Go ahead and share the love! Forward me your favorites, I'm always looking to add more recipes to my meal rotation.