Without a doubt, nutrition seems to be the piece of a healthy lifestyle that trips people up the most. And we get it! Before Meg, and the entire Strong Strong Friends coaching team, developed their own healthy eating habits, they struggled with their nutrition, too.
Since you know the exact ingredients and can control the portions, one of the easiest ways to improve your nutrition is by cooking at home more. And, trust us, we know how daunting this can be if you’re not used to it. BUT, we’re here to tell you, it’s not as complicated as some recipes online make it seem! You can cook healthy and delicious meals in a very short amount of time, and that’s what we’re going to show you in this post.
All the recipes we’re sharing below are especially great if you’re looking to add more protein to your diet! Whether you want to add muscle or change your body composition (by losing fat), a good goal to shoot for when it comes to protein is eating around 1 gram per pound of bodyweight (i.e. If you weigh 160 pounds, you should shoot to eat around 160 grams of protein each day).
P.S. If you like these simple, straightforward recipes, we promise you’ll LOVE our Strong Strong Friends Nutrition Course! For just $16 total, we walk you through a curriculum in eight weeks that help you create lasting nutrition change by stacking small changes on top of each other.
1. PROTEIN SMOOTHIE BOWL
If you’re tired of eggs for breakfast, give this quick and easy smoothie bowl a try at the start of your day.
Ingredients:
- 227g of Fage 0% yogurt
- 1 scoop of vanilla whey protein
- Frozen fruit of your choice – I used strawberries, pitted cherries, coconut and pineapple
- Splash of milk or water
Combine all ingredients in a blender and blend to a smooth, thicc consistency. Add toppings according to your preferences.
Macros without toppings:
Protein: 49g
Carbohydrates: 28g
Fat: 8g
Calories: 414
Sugar: 29g
Fiber: 6g
2. BUFF BREAKFAST BURRITO
Like a big ole breakfast, but need something to take with you out the door? This bad boy is delicious, protein-packed and handheld. 😉
Ingredients:
- 3 oz Shredded chicken breast (to make this shredded chicken breast, add taco seasoning and cook in a slow cooker on low for 6 hours)
- 100g of Egg whites
- 1 large flour tortilla (or preferred grain tortilla)
- Handful of spinach
- Lite cheese
- 1/4 avocado
- Salsa
- Dollop of lite sour cream
Heat up a panini press (or pan). On a separate plate, lay cheese, chicken, egg whites, spinach and avocado in the middle of the tortilla.
Fold in opposite sides of the tortilla and then roll it into a burrito. Lay on the panini press (or pan) to heat and melt the cheese.
Macros:
Protein: 48g
Carbohydrates: 52g
Fat: 16g
Fiber: 4g
Sugar: 10g
3. QUICKEST QUESADILLA
This is the perfect, super quick meal that’s perfect for lunch, dinner or a snack.
Ingredients:
- 3 oz Shredded chicken breast (to make this shredded chicken breast, add taco seasoning and cook in a slow cooker on low for 6 hours)
- 1 large flour tortilla (or preferred grain tortilla)
- Handful of spinach
- Light shredded cheese
- Pineapple
- Fajita onions and peppers
Heat up a panini press (or pan). Grill your onions and peppers, and then add all the ingredients inside the tortilla. Pop it on the panini press (or pan) until the cheese is melted.
Macros:
Protein: 49g
Carbohydrates: 38g
Fat: 8g
Fiber: 6g
Sugar: 29g
4. SUPER JACKED CHILLI
If you like cooking up a big pot of something for your lunches or dinners during the week, this is a really tasty option! You can make a ton (for really cheap, by the way) and it tastes great all week long. This is a pretty big serving, so feel free to half the ingredients.
Ingredients:
- 2lb ground turkey
- 16oz can of black beans
- 16 oz can of kidney beans
- 16 oz of tomato sauce
- 1 yellow onion
- 3 chopped peppers
- Mushrooms (optional)
- 2 packets of chili seasoning
Brown ground turkey and onion. Add in peppers and mushroom and brown until soft. Add tomato sauce (and water if you don’t want it to be as thick). Add in beans and seasoning and let simmer for 30 minutes. Optional toppings are cheese, sour cream and green onions.
Estimated macros per serving:
Protein: 46g
Carbohydrates: 58g
Fat: 6g
Fiber: 6g
Sugar: 13g
5. BIG BETCH BULGOGI BEEF
This one takes a little bit more effort, but it’s still ready in under 20 minutes and is oh-so-tasty! Anytime Meg shares this recipe, we hear lots of yummy feedback.
Ingredients:
- 2lb of lean ground beef
- 1/2 onion
- 1tbsp fresh ginger
- 4 cloves of garlic
- 1/2 cup of soy sauce
- 4 tsp of brown sugar
- 2 tbsp water
- 2 tbsp of sesame oil
Combine soy sauce, brown sugar, water and sesame oil. Brown ground beef and onions, add ginger and garlic once browned. Top with sauce and turn down the heat – let simmer for 10 minutes. Top with green onions and kimchi. Can add on top of rice for added carbs.
Estimated macros per serving:
Calories: 395
Protein: 30g
Carbohydrates: 47g
Fat: 9g
Fiber: 4g
Sugar: 7g
While the full recipes are above, if you want to see the video version of these recipes, feel free to check out a full video from Meg:
P.S. Want more where this came from? Our nutrition course covers all kinds of topics – like cooking – that will help you make moves to becoming a healthier version of yourself!