Fast Food Done Right

shrimp stir fryLast week I shared my fast food grocery list. This week I’d like to share a few recipes to get you started. These meals can be made in less than 20 minutes using the ingredients from last week’s list for quick healthy meals that leave you feeling satisfied and energized. No need to hit the drive thru or call for delivery!

All are single serving recipes, double as needed or to have leftovers for another meal!

Breakfast:

Power Parfait

  • 3/4 c Greek Yogurt
  • 1/2 c frozen berries
  • 1/3 c raw oats
  • 2 Tbs nuts or seeds
  • 1 Tbs unsweetened coconut (optional)

You can layer this in a bowl or jar for a quick filling breakfast. Feeling lazy? Just throw it all in together and stir. You could also add 1/2 cup of water and blend it for a breakfast smoothie.

Lunch:

Eggs & Greens

  • 2 eggs, poached
  • 2 c arugula
  • 1/2 scallion, sliced thin
  • 1/2 c cherry tomatoes
  • 1 Tbs sesame seeds
  • Dressing of: 2 tsp sesame oil, 1.5 Tbs rice vinegar (or white wine vinegar), squeeze of lemon, 1/8 tsp black pepper.

Assemble greens on a plate, top with scallions, tomatoes, sesame seeds and dressing. Place poached eggs over the salad & enjoy. For an on the go option use hard-boiled eggs or use tuna instead of eggs.

Dinner: 

Stir Fry in 15

  •  4 oz defrosted shrimp
  • 1/2 c onions & peppers
  • 1/2 c broccoli
  • 1 c zucchini
  • 1/2 c brown rice
  • 1 – 2 Tbs tamari sauce
  • 1 Tbs coconut oil

Defrost shrimp under cold running water if it’s still frozen. Let rice heat while cooking.  Heat coconut oil in a wok or large frying pan over high heat. Add in onions & peppers, saute 3 minutes, add in broccoli, saute 3 minutes and add in zucchini, saute for 2 minutes. Next add in tamari & shrimp and saute for about 3 minutes, until it just starts to curl. Serve over rice.

Not in the mood for shrimp? This also works well with beef or chicken sausage. For the chicken sausage I’d skip the tamari. Asparagus and cauliflower also work well in this dish so alter it to suit your tastes.

Meals don’t have to be boring or complicated. You can make dinner quicker than it takes to have takeout delivered and feel great knowing that you put together a nutritious, healthy and delicious meal.

Need help putting together meals? Not sure which foods are best for you? Email me, janinemchale@empoweredplate.com, for a complimentary 30 minute consultation. You will get at least two tips that you can start implementing immediately so you can feel your best.