A diet that is balanced and rich in all nutrients is a regimen we can follow throughout our entire life. Finding such a diet requires time, knowledge about food selection and quantity, as well as about the methods of proper thermal processing. This approach to food can serve as a solid foundation for achieving the ideal diet regime, which will help us feel and look better, providing us with more energy and improving our sleep quality.
However – what if we are constantly in chaos with time? What if we do not manage to prepare our food and then come home hungry and tired from work, only to find the fridge and ingredients unprepared?
If we work on organizing our diet and always have ingredients prepared for meals – the chances of sticking to the plan double. And if we know how to combine and prepare meals on top of that – we get to the results much faster and easier. Also, it allows us to relax because once we develop the habit of food preparation it starts to work in our favor.
Examples of balanced meals prepared in advance: (all portions refer to one meal, so just double the portions if necessary)
Breakfast: Oatmeal with blueberries
Ingredients:
- 40g Fun&Fit oat flakes
- 10g chia seeds
- 20g whey protein
- a handful of blueberries
- 15g chopped almonds
Preparation:
Soak Fun&Fit oat flakes and chia seeds in water and heat to create a mushy texture. Remove the pot from the stove and add whey protein. Transfer the oatmeal to a bowl and add blueberries and almonds.
Lunch: Roasted chicken with vegetables
Ingredients:
- 150g chicken fillet
- 50g ABC whole grain rice
- zucchini
- spices to taste
- a tablespoon of olive oil
- fresh salad
- 1/4 lemon
Preparation:
Cut the chicken and vegetables into smaller pieces and season to taste (salt, pepper, oregano, garlic, paprika powder). Bake the meal in the oven and serve with a salad seasoned with salt, olive oil, and lemon.
*Always divide such a prepared meal into two containers so the salad does not lose its freshness.
Dinner: Tuna salad with avocado
Sastojci:
- 100g canned tuna in brine
- a handful of green salad
- half a small avocado
- 100g corn
- a handful of cherry tomatoes
- olive oil
Preparation:
In a large bowl, mix the ingredients and drizzle with a tablespoon of olive oil. If desired, add a little lemon juice and herby spices to taste.
Enjoy balanced and nutritionally rich meals!
Bon appétit!
Andrijana Simović
Senior Nutritionist – Dietician
