Mighty Mini Meals

Mighty Mini Meals

It can be really difficult to find time to prepare, prepack, plan and purchase all
the things needed to have good, healthy mini meals. Let me give you a few of my
personal faves that will hopefully lighten the burden and spark some creativity (and

Breakfast (Whole grain carb, lean protein and fat)

– Whole grain toast (Dave’s Killer Bread Light) w/ 1 T non-hydrogenated peanut
butter (Like Adams) w/ sliced organic banana or T of Low sugar jelly (Smuckers,
Trader Joes).

– Low Fat cottage cheese, w/ fruit on a whole grain waffle/pancake (try Kashi)

– Egg whites w/ spinach, tomatoes and feta cheese with whole grain tortilla (La
Tortilla Factory Low Carb Tortilla)

– Oatmeal (not instant) w/ raw, unroasted nuts, cinnamon and honey

Snack (Protein, fat, complex carb)

– Lara Bar, Kashi Bar, Think Thin Bar, Odwalla Bar (avoid Luna, Cliff or Special K
bars- too much sugar!!)

– Fruit (apple, orange, peach…think heavy) w/ raw, unroasted nuts, peanut/almond

– Veggies and hummus (love Trader Joes Mediterranean)

– Low fat yogurt ( watch out for sugar, “high fructose corn syrup”, and carbs). I
like Fred Myers Carbmaster, any Greek yogurt (watch calories) or Nancys Organic

Lunch (Whole grain Carb, protein)

– Whole grain tuna/turkey sandwich with fruit

– Whole grain tortilla turkey wrap w/ small side salad

– Spinach salad w/ nuts or chicken and veggies (avacado makes it filling!) with
whole grain crackers (Kashi)

– For quick microwave meals, try anything Amys brand.

Dinner (protein and fat) *Take it easy on carbs at night. Think of carbs as fuel.
What do you eat carbs @ dinner for? Energy for tv watching?? Try and minimize as
much as possible. Save your carbs for breakfast and lunch.

– Chicken breast with steamed veggies

– Stir fry with organic beef, free range chicken or tofu

– Lentil soup

– Salad with veggies, nuts and feta/goat cheese

Obviously, everyone’s budget is different, so some brands I have suggested may be
too much. Try and stick to this guideline- the more natural the better. The more
that had to be done to it to get it to you, the worse off it is (ie: anything boxed,
bagged, contained- PROCESSED). Go organic with as much of your meats and proteins as
you can afford. You will taste, feel and see the difference. Good luck and happy

This entry was posted in Nutrition, Recipes by Trainer Kim. Bookmark the permalink.

About Trainer Kim

I love my God, husband, friends, family and sometimes my cat. My passion is challenge and my goal is to constantly exceed my expectations. I love to hike, bike, swim, run, jump and do Crossfit. I am usually in the kitchen baking or cooking something healthy and (hopefully) delicious! I love fitness and nutrition and strive to help people change their lives by training their bodies!

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