{"id":13428,"date":"2019-07-15T09:48:51","date_gmt":"2019-07-15T13:48:51","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=13428"},"modified":"2019-07-15T17:48:08","modified_gmt":"2019-07-15T21:48:08","slug":"quick-clean-meals","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/quick-clean-meals\/","title":{"rendered":"Week 4: Clean Meals On The Quick"},"content":{"rendered":"<p>When it comes to clean eating and a healthy lifestyle, planning ahead is definitely a habit you want to cultivate. (Ben Franklin said it best: \u201cIf you fail to plan you plan to fail.\u201d) However, we all know that despite our best intentions, life gets messy. Whether we plan meals we just don\u2019t have time to actually make after a hectic day, don\u2019t get to the planning part at all, or just don\u2019t feel like cooking, we\u2019ve all had nights when we didn\u2019t know what would end up on our dinner plates. <em>Because real life.<\/em><\/p>\n<p>That\u2019s when you need to have a backup plan, a.k.a. a few staple meals you know you can pull together with minimal ingredients and effort. These go-to meals are fast and easy\u2014and totally wing-able.<\/p>\n<p>Before we dive right into those super-simple meals, we want to share a few general tips for getting dinner on the table faster:<\/p>\n<h3><strong>1. Meal prep on the weekends.<\/strong><\/h3>\n<p>We know, we already talked about meal prepping\u2014but these crazy weeknights are <em>exactly<\/em> when that meal prep comes to the rescue. Having three or four recipes ready to go will shave off most of the time you\u2019d need to cook a meal before dinner. Even if you just prep basic ingredients\u2014like chopping vegetables\u2014over the weekend, it\u2019ll save you some time during the week.<\/p>\n<h3><strong>2. Pull meat, poultry, fish and anything else that needs a few days to thaw from the freezer at the beginning of the week<\/strong><strong>. <\/strong><\/h3>\n<p>Place your proteins in a bowl in the fridge to safely thaw until you\u2019re ready to use them during the week.<\/p>\n<h3><strong>3. Have a stash of leftovers in the freezer.<\/strong><\/h3>\n<p>Remember when we suggested doubling one of your meal prep recipes to freeze? Stews, soups, sauces, and baked goods are especially easy to freeze and then thawed out for use in a pinch later on.<\/p>\n<h3><strong>4. Use pre-made, minimally processed foods to get dinner on the table fast.<\/strong><\/h3>\n<p>When you\u2019re crunched for time, picking up pre-made cauliflower rice, masked sweet potatoes, frozen veggies, jarred pasta sauce, or frozen salmon, can really cut down on prep time\u2014and dishes to wash.<\/p>\n<h3><strong>5. Cook once, eat twice.<\/strong><\/h3>\n<p>Find creative ways to reuse your leftovers. For example, a roasted chicken (or deli rotisserie chicken) can be used in salads, wraps, soups, and more. And leftover roasted or stir-fried vegetables can be added to omelets, pasta, salads, and soups, too. Think about how you can transform what\u2019s already in the fridge before whipping up something entirely new.<\/p>\n<h3><strong>6. Use a pressure cooker. <\/strong><\/h3>\n<p>We love our Instant Pots for getting dinner on the table fast\u2013even when we\u2019ve forgotten to thaw the meat! Seriously, these handy kitchen tools can cut your cooking time in half! If you have a pressure cooker, check out some of our most popular pressure cooker recipes <a href=\"https:\/\/therealfoodrds.com\/category\/instant-pot\/\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<\/p>\n<h3><strong>7. Put the slow cooker to work.<\/strong><\/h3>\n<p>Kind of the opposite of the pressure cooker, we know. But if you have a few minutes to toss your ingredients into the slow cooker before heading out in the morning, you\u2019ll come home to a hot meal that requires very little clean up. Try some of these <a href=\"https:\/\/therealfoodrds.com\/category\/slow-cooker\/\" target=\"_blank\" rel=\"noopener noreferrer\">slow cooker recipes<\/a> to get you started.<\/p>\n<h3><strong>8. Embrace one-pan dinners.<\/strong><\/h3>\n<p>When all of your ingredients are on one pan, you don\u2019t have to worry about monitoring the oven and the stove and the grill\u2014plus you\u2019ll only have one pan to wash! Try one of these recipes on for size:<\/p>\n<ul>\n<li><a href=\"https:\/\/therealfoodrds.com\/one-pan-salmon-and-veggie-bake\/\" target=\"_blank\" rel=\"noopener noreferrer\">One-Pan Salmon and Veggie Bake<\/a><\/li>\n<li><a href=\"https:\/\/therealfoodrds.com\/chicken-bacon-ranch-sweet-potato-bake\/\" target=\"_blank\" rel=\"noopener noreferrer\">Chicken Bacon Ranch Sweet Potato Bake <\/a><\/li>\n<li><a href=\"https:\/\/therealfoodrds.com\/one-dish-chicken-fajita-bake\/\" target=\"_blank\" rel=\"noopener noreferrer\">One-Pan Chicken Fajita Bake<\/a><\/li>\n<\/ul>\n<h3><strong>9. Turn to \u2018ingredient meals\u2019.<\/strong><\/h3>\n<p>When you have a stash of healthy, quick-cooking proteins, vegetables, and starches on hand, it\u2019s easy to create a wholesome combo of ingredients when you\u2019re in a rush. No recipes, just simple, on-the-fly nutrition. For example, you could make:<\/p>\n<ol>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Frozen salmon or chicken burgers with frozen mashed sweet potatoes and saut\u00e9ed kale<\/li>\n<li>Rotisserie chicken served with roasted green beans or asparagus (or frozen vegetables) and a simple salad topped with your favorite vinaigrette and a handful of fresh berries<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<h3><strong>10. Have breakfast for dinner<\/strong><strong>.<\/strong><\/h3>\n<p>Forget cold cereal and milk\u2014egg scrambles and omelets are a fantastic way to get quality protein, healthy fat, and fiber-rich vegetables into your diet in just a few minutes flat. Hashes made with sweet potatoes and other vegetables are also great options.<\/p>\n<p>If you\u2019re still struggling to get a clean meal on the table when you\u2019re running short on time, try one of these six meals to get you in and out of the kitchen fast and well-fed!<\/p>\n<h2><strong>6 Quickie Meals <\/strong><\/h2>\n<h3><strong>Option #1: Eggs, Your Way<\/strong><\/h3>\n<p><strong>Protein:<\/strong> 2-3 whole eggs<br \/>\n<strong>Veggies: <\/strong>greens + additional non-starchy veggies of choice<br \/>\n<strong>Carbs: <\/strong>\u00bd-1 cup berries or fruit of choice, or 1 serving of carb of choice (rice, quinoa, potatoes, gluten-free bread, etc.)<br \/>\n<strong>Fat: <\/strong>Butter, <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=coconut%2Boil\" target=\"_blank\" rel=\"noopener noreferrer\">coconut oil<\/a>, avocado, or a sprinkle of cheese<\/p>\n<p>Saut\u00e9 veggies in your fat of choice. Cook the eggs to your liking (fry, scramble, omelet, etc). Top with a sprinkle of cheese or diced avocado. Serve with a side of your fruit or starch of choice.<\/p>\n<h3><strong>Option #2: Power Smoothie<\/strong><\/h3>\n<p><strong>Protein: <\/strong>1 scoop organic <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-8ea\" target=\"_blank\" rel=\"noopener noreferrer\">protein powder<\/a> of choice + 1-2 Tbsp. <a href=\"https:\/\/www.vitaminshoppe.com\/p\/collagen-peptides-16-oz-powder\/sc-1103\" target=\"_blank\" rel=\"noopener noreferrer\">collagen hydrolysate<\/a> (optional)<br \/>\n<strong>Veggies:<\/strong> 1 large handful of greens (spinach, kale, collard, chard, etc.)<br \/>\n<strong>Carbs:<\/strong> \u00bd-1 cup fruit (fresh or frozen)<br \/>\n<strong>Fat: <\/strong>1 Tbsp. nut\/seed butter or \u00bc-\u00bd avocado<br \/>\n<strong>Other: <\/strong>8-10 oz. <a href=\"https:\/\/www.vitaminshoppe.com\/search\/foods-drinks\/N-8ir?search=coconut%20milk\" target=\"_blank\" rel=\"noopener noreferrer\">unsweetened coconut milk<\/a>, almond milk, or water + \u00bd cup ice<\/p>\n<p>Blend all ingredients until smooth.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=vital%2Bproteins\" target=\"_blank\" rel=\"noopener noreferrer\">Check out Vital Proteins collagen and protein supplements.\u00a0<\/a><\/strong><\/p>\n<h3><strong>Option #3: Kitchen Sink Salad<\/strong><\/h3>\n<p><strong>Protein:<\/strong> 3-5 oz. quality protein or 2-3 eggs<br \/>\n<strong>Veggies: <\/strong>Generous portion of salad greens + chopped veggies of choice<br \/>\n<strong>Carbs:<\/strong> 1 serving of fruit of choice or 2-3 Tbsp. no-sugar-added dried fruit or 1 serving of carbs\/starch of choice<br \/>\n<strong>Fat: <\/strong>1-2 Tbsp. cheese or \u00bc-\u00bd sliced avocado or 1-2 Tbsp. chopped nuts and\/or seeds + \u00bd-1 Tbsp. <a href=\"https:\/\/www.vitaminshoppe.com\/c\/healthy-oils-seeds\/N-cp97iq\" target=\"_blank\" rel=\"noopener noreferrer\">olive or avocado oil<\/a><br \/>\n<strong>Other: <\/strong>Lemon juice or vinegar of choice<\/p>\n<p>On a salad plate, layer mixed greens, veggies, protein, and fats. Drizzle with oil and vinegar or freshly squeezed lemon juice. Toss and enjoy. Serve with a side of fruit or starch of choice.<\/p>\n<h3><strong>Option #4: Simple, Balanced Meal<\/strong><\/h3>\n<p><strong>Protein:<\/strong> 3-5 oz. cooked meat, poultry, or fish of choice or 2-3 whole eggs<br \/>\n<strong>Veggies:<\/strong> Generous portion of non-starchy veggies of choice<br \/>\n<strong>Carbs:<\/strong> \u00bd-\u00be cup sweet potato or \u00be-1 cup butternut squash or 1 serving carb of choice<br \/>\n<strong>Fat: <\/strong>1 Tbsp. coconut oil, butter, ghee, or avocado oil for saut\u00e9ing<\/p>\n<p>Prepare meat, fish, or eggs. Toss veggies with oil and saut\u00e9 in a pan or roast in a 400\u2109 oven until tender. Serve with your carb of choice.<\/p>\n<h3><strong>Option #5: DIY Stir-Fry<\/strong><\/h3>\n<p><strong>Protein: <\/strong>3-5 oz. cooked meat, poultry, or fish of choice or 2-3 whole eggs, scrambled or fried<br \/>\n<strong>Veggies: <\/strong>Generous portion of non-starchy, stir-fry veggies of choice (fresh or frozen)<br \/>\n<strong>Carbs:<\/strong> \u00bd-\u00be cup rice or quinoa or \u00bd-1 cup cooked spaghetti squash or carb of choice (rice\/quinoa, fruit, etc.)<br \/>\n<strong>Fat: <\/strong>\u00bd-1 Tbsp. coconut oil or avocado oil for saut\u00e9ing + 1 Tbsp. chopped nuts or seeds<br \/>\n<strong>Other:<\/strong> 1 Tbsp. <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=coconut%2Baminos\" target=\"_blank\" rel=\"noopener noreferrer\">coconut aminos <\/a>or 1 tsp Tamari for stir frying + garlic powder or seasonings of choice<\/p>\n<p>Saut\u00e9 veggies with oil until crisp-tender. Stir in meat or eggs and heat through. \u00a0Turn heat up and add coconut aminos or tamari and saut\u00e9 for 30 seconds. Top with chopped nuts or seeds. Serve with carb of choice.<\/p>\n<h3><strong>Option #6: Veggie \u201cPasta\u201d with Meat Sauce<\/strong><\/h3>\n<p><strong>Protein: <\/strong>3-5 oz. ground turkey, beef, chicken, or pork<br \/>\n<strong>Veggies:<\/strong> \u2153-\u00bd cup organic marinara sauce + zucchini noodles, lightly saut\u00e9ed (or chopped zucchini) + mixed green side salad<br \/>\n<strong>Carbs:<\/strong> \u00be-1 cup cooked spaghetti squash or \u00bd-\u00be cup brown rice or quinoa pasta<br \/>\n<strong>Fat:<\/strong> 1-2 Tbsp. Parmesan cheese (optional) + \u00bd Tbsp. olive oil<\/p>\n<p>Brown ground meat. Add marinara sauce and heat through. Serve meat sauce over zucchini noodles, spaghetti squash, or pasta. \u00a0Sprinkle with fresh Parmesan cheese, if desired. Serve with a side salad tossed in olive oil and lemon juice.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to clean eating and a healthy lifestyle, planning ahead is definitely a habit you want to cultivate. (Ben Franklin said it best: \u201cIf you fail to plan you plan to fail.\u201d) However, we all know that despite our best intentions, life gets messy. Whether we plan meals we just don\u2019t have time<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/quick-clean-meals\/\">Read More <span class=\"screen-reader-text\">Week 4: Clean Meals On The Quick<\/span><\/a><\/p>\n","protected":false},"author":133,"featured_media":13451,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[330],"tags":[],"class_list":["post-13428","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-eat-clean"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Week 4: Clean Meals On The Quick | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"When it comes to clean eating and a healthy lifestyle, planning ahead is definitely a habit you want to cultivate. 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