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  • Writer's pictureJaime Hernandez

Meal Planning Strategies For Busy People

One of the most consistent questions I get from clients is about meal planning,so that they can make good eating decisions through out their day. 70% of you success in fitness and body fat loss is from the food choices you make.Wow 70% is a big number don’t you think you should address this!!

People are generally creatures of habit and do not change their eating habits very often so chosing recipes that you enjoy should be relatively easy.  I find that cooking on Sunday is the best strategy to prepare your weeks worth of lunches, also picking up enough fruits and veggies for your snacks and getting them ready. The goal is 5 fruits and veggies a day.

I chose three lunch items to prepare for that week. If breakfast is tough to get in the morning  because of time I suggest a shake and will give you a recipe I use and enjoy. Remember you can change the recipes to suit your taste and you should really find something you enjoy eating.

I love cashew chicken salad it is easy to make stays fresh and is yummy. You can make it on bread or I like to put it on a warm tortilla.

Chicken cashew salad Recipe

2 Chicken breast

1/4 tbsp mixed herbs

1/2 cup of grapes

1/4 cup of celery

1/4 cup chopped cashews

1 Tbsp Mayo(you can substitute this)

I cook up two chicken breast lightly seasoned with herbs. I then cut up cashews, red grapes, celery and the cooked chicken. I put all of those ingredients in a bowl and then add mayonnaise and stir. Put it in a container and put in in your fridge so it is ready to go for your quick and easy lunch. That’s lunch option one.

I also like egg salad sandwiches.

Recipe for egg salad

6 eggs hard boiled

2 pickles

1/4 cup olives

1/4 cup onions

1 tbsp mayonnaise (you can substitute)

Start with boiling the eggs for 12 min. Then cut up your eggs, pickles, olives and onions. Put all of those ingredients in a bowl and add your mayonnaise. Put this into a container and put it in your fridge you are ready with lunch option number two.

The third recipe I make I chose from The whole life nutrition cookbook by Tom Malterre and Alissa segersten. My favorite is the chicken varde enchiladas and the Thai chicken curry. Go to the website below to order this wonderful cook book and guide to better eating and smarter whole food choices. check out their blog too.

Health and Exercise Prescriptions Breakfast shake recipe

I made this recipe up because sometimes it is hard to get breakfast eaten so now I just drink my breakfast.

Jaime’s Breakfast

1/4 cup cooked steel-cut oats

2 cups unsweetened almond milk

1 banana

1/4 cup blueberries

1/4 cup mango

1 Tbsp Peanut butter

1/2 Tbsp Barleans complete omega flax, cod liver oil, borage oil

1 scoop  Protein powder

Then you just puree it until it is evenly mixed, pour and enjoy a super nutrient packed breakfast shake. You can add all sorts of other nutrients to this shake like liquid vitamins, berry greens, Chopped flax.

Well I hope you are able to come up with your own plan of attack now to optimize your nutrition. If you have any questions about diet and exercise please contact me at  I can help you reach your health and fitness goals.

Bellingham Washington, 98226

414 West Bakerview , Suite 110

Health and exercise prescriptions Inc.©

Jaime J. Hernandez



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