3 Hormone-Friendly Meals for a Busy Schedule
It’s that time of year. We start out with the best of intentions and tons of enthusiasm as we set our sights on the goal to eat healthier in the new year, to get to the gym 3-4x per week, to start being more mindful, etc, etc. But around mid-late January things start to fall through the cracks. Schedules get in the way, motivation takes a dip and we are no closer to our goals than we were 2 weeks ago.
I’m going to let you in on a little secret, it may not be your lack of discipline or an issue with self control. It’s often a planning issue.
Who do you think is more likely to succeed: someone who goes out to eat everyday for lunch but vaguely promises themselves they’ll choose a “healthier option”, OR someone who packs their lunch 80% of the time with something that is healthy that they know they will like and then goes out to lunch with their coworkers the other 20% of the time? Planning is key.
Healthy doesn’t have to be boring and I want to share with you my 3 favorite healthy meals to make when I don’t have a ton of time and that have the added benefit of supporting hormones!
Note: All recipes are easily adapted to fit level of meal prep involved and any dietary restrictions.
1. Mediterranean Bowl (Meal Prep & Quick Options Available)
This one is a true addiction, I make this all the time and can’t get enough of it!
Quick Option: Buy already prepared chicken. Trader Joes has great options, look in the frozen aisle for something that is quick and just needs to be heated up, or shred a rotisserie chicken for the week and use that.
Meal Prep Option (Recommended):
1. Prepares 3-4 servings: Use 1 lb chicken breast and cut into cubes. Place in bag with 1 tbsp yogurt, 1 tsp paprika, 1 tsp garlic powder, 1 tsp lime juice, 1 tsp honey, 1/4 tsp cayenne pepper, salt and pepper (this portion of the recipe is inspired by @nutrientmatters on Tiktok). Let sit for 1-2 hours in marinade and then cook them in a pan with 1 tbsp avocado oil until they reach an internal temperature of 165 degrees F.
2. Prepare 1 1/2 cups white rice, being sure to rinse rice before cooking. I also like adding a little butter and salt to the pot while making rice. Cook according to package instructions.
3. You can prepare veggies ahead of time as well
Ingredients:
Per bowl:
· 3 ounces prepared chicken
· 1/3 cup rice
· 1 handful arugula, lettuce, or spinach
· 1/3-1/2 cup cucumbers, diced
· 1/3 cup tomatoes, diced
· 5 kalamata olives, halved
· 2 tbsp tzatziki sauce
· 1 tsp sriracha sauce
· Lemon wedge
Optional: feta crumbles, hummus, crunchy chickpeas
Directions:
1. Assemble bowl using ingredients above, keeping tomatoes separate from greens to avoid any wilting. If packing lunch, put tzatziki and sriracha or hummus in separate container and add once ready to eat.
2. Lentil & Pesto Avocado Toast (Quick & Easy)
This recipe is inspired by “@paigelindgren” on tiktok and before you tune me out because of the word lentils…don’t. Both my dad (who is a meat & potatoes type of guy) and my brothers loved this dip when I [admittedly] forced them to try it. Also I am convinced I have the best avocado toast recipe, so you’ll want to give this one a try!
Meal Prep: Prepare lentils by soaking them for 24 hours and cooking about 1/2 cup according to package instructions.
Quick Option (Recommended): If you don’t have a trader joes, look for these ingredients at your local grocery store
Ingredients:
1 container Steamed Lentils from Trader Joes
1 container Bruschetta Mix from Trader Joes (any bruschetta would work)
1/2 container Kale Pesto from Trader Joes (any pesto would work)
1 container Feta Alternative from Trader Joes (or feta if tolerated)
Mix all ingredients into a bowl and eat as a dip OR take it one step further and put it on my avocado toast recipe:
Ingredients
1 slice sourdough bread (or bread of choice)
1/2 avocado
Dash garlic powder
Salt/Pepper
Red pepper flakes
Squeeze of lemon juice
Optional, but highly encouraged: top with parmesan cheese
Butter both sides of bread and toast bread using a pan or cast iron skillet. Mix remaining ingredients together in a bowl and spread onto toasted bread. Top with lentil mixture above and parmesan cheese.
3. Burrito Bowl (Meal Prep Required)
Meal Prep:
1.Prepare 2 chicken breasts by cutting them up into cubes. Take a can of adobo chili’s and blend them until smooth. Pour into plastic bag with chicken and let marinate in fridge. Cook in pan with 1 tbsp avocado or olive oil until cooked through (internal temperature reaches 165 degrees F).
2. Optional: Prepare corn salsa recipe. Mix together cooked frozen white corn, cilantro, red onion, jalapeño, lime juice, and salt.
3.Prepare veggies and rice (or purchase microwavable rice) for bowl ahead of time
Ingredients:
1/2 cup white rice
3-4 oz prepared chicken
1/3 cup black or pinto beans
1/3 cup corn salsa
2 tbsp salsa of choice
Handful of lettuce
Optional: Mix together sour cream/greek yogurt and lime juice and as topping
Directions:
Assemble bowls using above ingredients. Can prepare ahead of time, but make sure to keep wet ingredients separate.
No more rice, broccoli, and chicken or dry salads everyday for lunch. Healthy meals do not have to be boring and each one of these is full of flavor and is easy to make when you don’t have a ton of time. You can simplify each of these to take less than 10 minutes to prep and put together. I hope you enjoyed these recipes and please leave any comments down below. Thanks for stopping by for a little balanced buzz and be sure to sign up for my weekly wellness newsletter below!
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