Easy Meals In Minutes. Healthy Cooking 101 for Busy People.

easy meals

How to prepare easy meals in minutes. Healthy cooking tips, lifestyle hacks, and recipes for busy people who want to stay fit!

easy meals

Just like you, I get busy. I really do. As rewarding as my work is, it’s also pretty demanding. Adding in time for exercise, quality sleep every night, seeing coaching clients, writing, filming Youtube videos, eating well, and traveling for corporate wellness and teaching engagements leaves me with even less time. But eating well is so important to feeling well, so I make it a priority. And believe me, if I can do it, so can you.

Preparing healthy food is a skill, like riding a bike or driving a car. It takes a little time to learn, but it’s really not that difficult. All you need are a few simple techniques and basic tools, and more importantly – a plan.

Even when there is little time and your schedule is spread thin, healthy meals can be simple and easy to prepare. For those of you who follow my instagram stories, you know I am a simple ingredient cook (and like to share my healthy #fuelyourbody meals constantly). I get high quality ingredients that can be thrown together for a simple meal with no stress. I don’t have time to cook elaborate recipes. So, I have learned how to prepare three easy meals a day in 30 minutes or less. Yes, that’s right, three meals in 30 minutes. Read on to see just how easy this is:


For breakfast, I make a whole-food protein shake, protein pudding, or protein oatmeal. The key is to have all the ingredients in the fridge and cabinet so I can just pop them in my nutribullet. I usually make this the night before so I can grab and go in the morning. Prep time: 3 to 5 minutes.

Here are some of my favorite recipes:



I usually keep lunch simple by making a baked sweet potato with toppings (veggies + protein) or a meal sized salad (with pre-washed greens and veggies, to save time).You do have to be careful because bowls and salads can turn unhealthy quickly with the wrong mix-ins. Here’s how I build a healthy meal sized salad/bowl with enough protein to power my afternoon. Typically dressing is a mix of extra virgin olive oil, balsamic vinegar, salt and pepper.  I often meal prep for the week on sundays and thats when I take the time to plan out my week or prepare any of these quick and easy lunch ideas. Prep time: 5 to 10 minutes at most.


When I’m short on time, I keep it simple yet delicious. I’ll cook a piece of fish, a pork chop, or organic chicken breast in a skillet with a little bit of coconut or olive oil. I’ll pair this with a ton of vegetables – roasted at 350 on a sheet pan or stir-fried on a skillet. For veggies, I’ll use a combo of broccoli, cauliflower, cabbage, mushrooms, and carrots (anything goes here). I typically pair this with a sweet potato + a dash of salt or spices. (TIP: I bake sweet potatoes in advance when I have the oven on anyway to have them on hand for meals + snacks.) Like I said, super-simple, delicious and easy — 15 minutes total prep and cook time. Less time than it takes to drive to takeout, order and return home (and much more budget friendly)! If you are looking for fast and healthy dinner ideas, be sure to follow me on Pinterest, where I keep a collection of my favorite easy evening meals. 

Here are a few photos of recent quick dinners – straight from my Instagram Stories (follow me here!) 

easy meals

Quick #fittip : use NuNaturals as a substitute for sugar in recipes for anti-inflammatory, clean eating! 

easy meals

If you are looking for simple healthy habits that work, my book, Balanced Body Breakthrough, includes an entire section of healthy eating and meal prep resources that can support your goals. These easy healthy habit hacks are immediately actionable and can be transformative in helping you feel well through quality nutrition.

And for even more clean eating and diet support, consider joining my Strong Body program! It’s a lifestyle course built to teach you how to make healthy habits that last. No quick fixes. NO extremes. Just real changes for REAL results. I coach you in setting goals and being your own success. There is an online support community of students just like you who share effective tips & tricks (and cheer you on when the going gets tough). The easy meal ideas and recipes has been one of my favorite parts of our online Strong Body community – Ive gotten so many great ideas from the course students and get excited to hear updates everytime I log into our private group on facebook.

What are your favorite easy meals that support your health goals? Let me know in the comments below. I’m always learning and would love to try your favorite recipes!

Now that you know my tricks to cook easy meals in minutes, I hope you are able to employ the tactics, enjoy delicious food, and feel great. Bon appetite my friend! May you always fill your plate with the foods that give you strength. 



Other Things To Check Out:


Leave a Reply

Your email address will not be published. Required fields are marked *