Ever feel like you can’t keep up with meal prep?
Tired of feeling like you are the ONLY one who has to head out to grab lunch on the reg? Or, better yet, gets stuck in the long lines at the market on your way home from the gym because you’ve got nothing in your fridge?
Stress no more because I’ve got the solution for you today.
We’ll bring you the latest recipes from an esteemed author who will help you take the guesswork out of meal prep, bringing a little sanity (and a lot of time) back into your life.
Toby Amidor, MS, RD, Wall Street Journal best-selling author of The Easy 5-Ingredient Healthy Cookbook (Rockridge Press, 2018) and The Healthy Meal Prep Cookbook (Rockridge Press, 2017), knows that in order for athletes to be properly fueled, they have to look at what their putting in their bodies, both before and after a workout.
“With most folks being busy with many different things in their lives, eating out or on the go seems like the easiest choice,” Amidor says. “However, this often means that you’re compromising your nutrition. Cooking your own meals and snacks puts you in the driver’s seat so you can control the ingredients. Plus, it’s less expensive. Cooking healthfully, especially when you’re an athlete, is essential.”
As we know from the 10 tips here, preworkout snacks don’t have to be boring by any means. There’s a variety of ways to increase your energy to really fuel your workouts, and hidden within the pages of Amidor’s latest book, you’ll find gems like peanut butter yogurt dip with fruit, snack pizza with chicken and mushrooms, and peanut butter chocolate chip energy bites to help you do so. And, in case you’re a morning exerciser, a few breakfast options like a blueberry-spinach smoothie, flourless peanut butter-apple muffins, and strawberry-kiwi yogurt parfaits await you.
While Amidor’s book may have a variety of nutrient-dense recipes, many entrees are also “Paleo approved,” as well (like the juicy Spanish-style chicken in tomato sauce below). Though a Paleo diet may work for you, there are some dietary concerns with entire food group elimination that may affect proper muscle, bone and other functions associated with strength and fueling. It’s important to be well-versed in nutrition to ensure you’re getting enough balanced nutrients in your diet.
Amidor recommends for those looking to follow a Paleo diet full time to consult with a registered dietitian nutritionist to make sure you’re getting all the nutrients your body needs to keep you in top shape.
Lucky for all of us, this Spanish-style chicken in tomato sauce from Amidor’s latest book will help keep those nutrients in check while replenishing protein stores postworkout. (Hello, 34 grams of high-quality protein!) Plus, those canned tomatoes are an excellent source of lycopene, an important antioxidant that may help rid those bad guys (free radicals) out of your body. Serve this up with a side of quinoa and you’ve got a boost of complex carbohydrates, too.
Now who’s ready to ditch the long lines, save a buck and use those pantry staples to whip up this Spanish-style chicken with me?
Cookbook: The Easy 5-Ingredient Healthy Cookbook
Author: Toby Amidor, MS, RDN
Recipe: Spanish-Style Chicken in Tomato Sauce
- Cook Time
- Prep Time
1¼ lb skinless, boneless chicken thighs
½ tsp salt, divided*
¼ tsp freshly ground black pepper, divided*
2 tbsp olive oil, divided*
1 onion, chopped
1 garlic clove, minced*
2 green bell peppers, seeded and cut into ¼-inch strips
10 oz white mushrooms, thinly sliced
1 (28-oz) can crushed tomatoes
- Season both sides of the chicken with ¼ teaspoon of salt and 1/8 teaspoon of pepper.
- In a large skillet over medium heat, heat 1 tablespoon of olive oil. When the oil is shimmering, add the chicken and cook for 10 minutes, flipping once, until both sides are browned. Remove the chicken from the skillet and set aside.
- In the skillet, heat the remaining 1 tablespoon of olive oil over medium heat. When the oil is shimmering, add the onions and cook until translucent, 3 minutes. Add the garlic and cook until fragrant, 1 minute. Add the peppers and mushrooms, and cook for 5 minutes, until the vegetables begin to soften.
- Add the crushed tomatoes and bring the mixture to a boil. Return the chicken to the skillet and toss to coat. Reduce heat and simmer, covered, for 20 to 25 minutes, until the chicken is cooked through. Add the remaining teaspoon salt and remaining 1/8 teaspoon pepper, and stir to combine.
Note* = Ingredients are considered pantry staples, not included in the 5 ingredients
- Serving Size: 1¾ cups
- Calories: 340
- Carbohydrate Content: 23 g
- Cholesterol Content: 115 mg
- Fat Content: 12 g
- Fiber Content: 7 g
- Protein Content: 34 g
- Saturated Fat Content: 2 g
- Sodium Content: 800 mg
- Sugar Content: 11 g