A Simple Healthy-Eating Plan for When You Have No Time

by | Feb 5, 2018 | Health & Healing

“I just don’t have enough time to cook healthy…”

Being involved in the health & fitness industry for over 30 years, this is something I’ve heard more times than I can count! People will tell me all the time that they just don’t have the time to spend hours in the kitchen and cook these elaborate, healthy meals. Well, let me tell you, this menu plan will take less time than driving through a fast-food drive-through and will be way tastier and better for you!

For this five-day menu plan, you will have to do a bit of prep work at the beginning of the week, and that prep should only take about 45 minutes. After your initial prep work is complete (I like to prep on a Sunday), then each day you’ll only need about 30 minutes to prepare your meals. I’m not talking 30 minutes for each meal, I’m talking a total of 30 minutes a day.

Your health should be important to you. You are important to so many people, and so taking care of yourself and eating well isn’t just for you, it’s so you can be healthy and active in the lives of your loved ones as well! Food can be the best form of medicine or a slow poison; it’s your choice. So let’s start making some healthy choices and get started with our meal plan.

Here Are My Suggestions:

  1. Review the menu plan below. If there is anything on it that you don’t like, make a substitution (keep it healthy)
  2. Print the grocery list. Quantities listed are per person, so multiply the quantities by the number of people eating.
  3. Check your kitchen to see what you already have, and then circle the items on the grocery list that you need to buy.
  4. Do the prep work and be sure to watch the “prep work” section of the video. It will give you the details of how to do the prep work.
  5. Then, each day you can watch a specific section of the video which will teach you how to specifically make the meal for that day. The menu plan below lists the time-stamps for each day.

Prep Work (I highly recommend that you watch the video to get the details):

  • Cook chicken breast: You can cook the chicken whatever way you like best. Be sure you do not overcook the chicken or it will be dry when you reheat it. I like to cook mine in water or broth so it stays more moist.
  • Cook baking and sweet potatoes: Put potatoes in preheated 400° oven for about 45 minutes
  • Cook quinoa: follow directions on package
  • Slice and Cook eggplant: Coat with oil. Cook in preheated oven until slightly browned.
  • Cut up vegetables: Slice grape tomatoes in half and cut onions, cucumber, celery, carrots and red peppers into bite-sized pieces. Mince ginger into small pieces.
  • Make vegetable soup: In a large bowl, add 32 ounces of vegetable broth, four cups frozen vegetables, one can diced tomatoes and one tablespoon dried oregano. Stir, cover and put in fridge.
  • Make popsicles: (can use small, freezer-safe bowls too) Put 2 bananas, 3 cups coconut/almond milk, 1 cup plain Greek yogurt, 4 tbsp. cocoa powder and 1/3 cup peanut butter into blender. Blend until smooth; then freeze.
 

Day 1 – (Watch video at 17:10)

  • Breakfast: Wilted Greens with Poached Egg
  • Snack: Dried Apricots and Peanut or Almond Butter
  • Lunch: Greek Salad
  • Snack: Vegetable Soup
  • Dinner: Chicken with Creamy Salsa, Sweet Potato (option to add a side salad)
  • Dessert: Popsicle

Day 2 – (Watch video at 24:30)

  • Breakfast: Organic or GF Toast with Peanut/Almond Butter and 1/2 Banana
  • Snack: Yogurt with Blueberries
  • Lunch: Sweet Potato, Quinoa and Black Bean Cake, 8 Tortilla Chips
  • Snack: Vegetable Soup
  • Dinner: Stir-fry over Quinoa, Side Salad
  • Dessert: Popsicle

Day 3 – (Watch video at 34:12)

  • Wilted Greens with a Poached Egg
  • Snack: Dried Apricots and Peanut/Almond Butter
  • Lunch: Greek Salad
  • Snack: Vegetable soup
  • Dinner: Eggplant Parmesan, Cucumber, Red Pepper and Onion Salad. (optional 1/2 Sweet Potato)
  • Dessert: Popsicle

Day 4 –  (Watch video at 37:35)

  • Breakfast: Toast with peanut butter and banana
  • Snack: Cinnamon Apples
  • Lunch: Mexican Salad with Creamy Salsa Dressing
  • Snack: Dried Apricots with Peanut/Almond Butter
  • Dinner: Salmon, Baked Potato, Asparagus
  • Dessert: Popsicle

Day 5 – (Watch video at 42:10)

  • Breakfast: Wilted Greens with a Poached Egg
  • Snack: Avocado Toast
  • Lunch: Salad with Salmon, Asparagus, and Avocado
  • Snack: Cinnamon Apple your choice
  • Dinner: Salmon Wrap with Tzatziki Sauce, Roasted Potatoes and Onions
  • Dessert: Popsicle or small Fudgsicle cups

Be sure to view and print your grocery list for your five-day menu plan by clicking here. {eoa}

Michelle Spadafora started Faithful Workouts in 2009 after 22 years in the fitness industry. She created Faithful Workouts to be a place where you can come and strengthen your relationship with God while you strengthen your body and mind, a place where you can find great workouts for all fitness levels, receive simple, practical nutrition information and connect with a real community who knows that the journey to better health is more about encouraging each other and less about being perfect.

This article originally appeared at faithfulworkouts.com.

CHARISMA NEWSLETTERS

Stay up-to-date with current issues, Christian teachings, entertainment news, videos & more.

The latest breaking Christian news you need to know about as soon as it happens.

Prophetic messages from respected leaders & news of how God is moving throughout the world. 


MORE FROM CHARISMA

Why America Must Adopt the Battle Cry of Isaiah

Why America Must Adopt the Battle Cry of Isaiah

A battle cry is used to summon armies to war. A loud, unified shout could intimidate the strongest of enemies. Confidence in battle often tilts the scale toward victory, whereas timidity, fear and cowardliness will surely lead to defeat. In these dreadful times, don’t...

Intentionally Raising a Godly Generation

Intentionally Raising a Godly Generation

Debbie put her faith in Christ at age 11. In fact, her whole family met Jesus at just about the same time. As her parents began growing in their faith, they nurtured growth in their children as well. Family Bible reading, prayer and talking about God’s leading in...

Dream Big: How to Cultivate Divine Revelation While You Sleep

Dream Big: How to Cultivate Divine Revelation While You Sleep

Do you have any dreams from God that you have allowed to fall by the wayside? For some of you, it’s time to dream again. For some of you, it’s time to dust off your previous dreams. For some of you, it’s important to realize God is not late; He’s always on time. For...

Prophecy: God Is Bringing About Swift Turnarounds

Prophecy: God Is Bringing About Swift Turnarounds

In the month of August, God is bringing swift turnarounds so that your hard places will become a wide-open field. God is bringing about divine connections in order to strengthen the body of Christ. He is releasing faith for radical generosity, divine strategy to...

End-Times Truth: The Rapture Reveals a Split Church

End-Times Truth: The Rapture Reveals a Split Church

There are several resurrections and raptures in the Bible. I cannot understand those who argue that because there is no mention of the word "rapture" in the Bible they do not believe in it. They only believe in the Second Coming of the Lord. Some arguments are no...

Charisma Highlights: 7 Abilities for a New Agility in This Era

Charisma Highlights: 7 Abilities for a New Agility in This Era

Following are snippets of the top stories posted on charismamag.com over the past week. We encourage you to visit the links to read the stories in full. 7 Abilities for a New Agility in This Era The Lord first began speaking to me about the release of seven abilities...

As a Believer, Have You Been Hiding During This Culture War?

As a Believer, Have You Been Hiding During This Culture War?

Many years ago, Jesus went up on a mountain, sat down, and spoke to the group he was with: “You are the light of the world. A city that is set on a hill cannot be hidden. Nor do they light a lamp and put it under a basket, but on a lampstand, and it gives light to all...

RECENT ARTICLES

10 Traits of Effective Churches During the Global Pandemic

In the past few years, the global pandemic has exposed the weaknesses of many local churches. Friends from around the world have told me that many churches have closed their doors for good. Although...
The Supernatural Secrets of Real Revival

The Supernatural Secrets of Real Revival

What does an authentic world-igniting revival look like? And, how are the seeds of revival planted? This we can learn from the life and work of William Joseph Seymour—God’s chosen vessel and apostle of the Azusa Street Revival.  Bishop William Joseph Seymour, was a...

Spiritually Speaking, How Healthy Is Your Heart?

Spiritually Speaking, How Healthy Is Your Heart?

Once a year, I go to the doctor and get a check-up. And every time, one of the things they do is check my heart. A good thorough exam will reveal if there are any problems that need to be addressed before a heart condition arises. I believe we need to do the same...

How You Can Begin to Heal From Unanswered Prayer

How You Can Begin to Heal From Unanswered Prayer

The best way to grow in the prophetic is to look at the past. As backwards as that sounds, Revelation 19:10 tells us, “For the testimony of Jesus is the Spirit of Prophecy.” In other translations, this is said, “For the essence of prophecy is to give a clear witness...

Living in the Tension of Two Distinct Worlds

Living in the Tension of Two Distinct Worlds

As a professional counselor, I have consoled hundreds of Christians through some of the most horrific life circumstances. Along with experiencing my own trials in life, it has caused me to deeply ponder the words of Scripture that refer to how we must learn to live in...

Kingdom Economics: Who Do You Trust?

Kingdom Economics: Who Do You Trust?

The Bureau of Economic Analysis (BEA) released its first of three estimates for second quarter Gross Domestic Product (GDP). Second-quarter inflation-adjusted (real) GDP fell at an annual rate of 0.9%, compared to a drop of 1.6% in the first quarter, and pre-report...

Pin It on Pinterest

[class^="wpforms-"]
[class^="wpforms-"]
[class^="wpforms-"]
[class^="wpforms-"]
[class^="wpforms-"]
[class^="wpforms-"]
[class^="wpforms-"]
[class^="wpforms-"]