Being on the road can be killer on your eating habits, especially when you are adapting to a new environment every 13+ weeks. This revolving lifestyle requires you to be even more attentive to a healthy diet so that you are keeping up those energy levels and delivering peak performance. However, if you’re anything like me, there are some days that the kitchen can seem very daunting. The biggest drawback about cooking at home seems to be the amount of time spent preparing the meal before you get to eat. Let’s face it, after work, we want…no, we need some downtime. Although running through the nearest drive thru seems like the best route, we both know that your body isn’t going to feel its best and usually you’re going to feel those effects by the time you throw the wrappers away. With some prep work, you can make a fantastically delicious meal in a short amount of time that’s better for you and your wallet.
- Make a list of meals and shop according to what you need. As a traveler, you are most likely cooking for yourself, maybe one or two others. So if you are buying items such as meat in bulk, make sure to separate them into portion sizes. Leave out what you need for the next 2-3 days in the refrigerator and freeze the rest.
- Prep vegetables by washing, cutting and storing them in plastic storage containers or bags. By having the vegetables ready to go, you’re reducing the amount of time needed to prep before cooking. Besides, having fresh vegetables around is a great alternative to snacking.
- Wash, clean and store lettuce in a tight storage container. This will make salads easier and quicker to make. Keep various toppings such as raisins, dried fruit, nuts and different veggies handy so that each salad can be made differently to fight boredom.
- Think about cooking in bulk during the weekend. I will make low-fat lasagna (with whole wheat noodles, lean ground meat, marinara, mozzarella and low fat cottage cheese) then cut it into portions to freeze. Pack them away for lunch or take out what you need for a quick “microwaveable” meal. You can also grill chicken breasts ahead of time and freeze those in portions or put them in the fridge to use for various meals such as salads, fajitas, or wraps.
- Buy salad dressings such as vinaigrettes or Italian and use them as a quick marinade. Simply put your chosen meat into a freezer bag, pour in dressing till it’s covered, seal and place in the fridge. You can do this in the morning and when you come home, it’s ready to be put in a baking dish, grill or skillet. Dry salad dressing mixes are great too! Roll chicken breast in a dry ranch mix and then grill. Slice thinly and put on top of a bed of greens with tomatoes, olives and bleu cheese.
- Invest in a crock pot which can be easily packed and taken with you to each assignment. While you are at work, you can put in a beef roast, chicken, or turkey breasts. Pour marinades, soup mixes, or your favorite sauce on top. Add your favorite root vegetables and cook on low all day.
- Keep fruit readily available for easy snacks. Make your own trail mix for a quick energy pick me up during the day. Stick with raw, natural almonds but add dried cranberries or raisins for added sweetness. Peanut butter chips add some fun as well as protein.
- Buy frozen vegetables that can be steamed in the microwave. They are usually inexpensive and with some creativity, can be a meal in itself. For a quick dinner, try pairing tuna with the steamed vegetables. Start by turning on the skillet and adding 1T of olive oil. Throw the veggies in the microwave (follow the directions but usually five minutes). While they are cooking, add a tuna steak to the pan and let it sear for 1-2 minutes on each side. Take it out of the skillet, slice thinly and lay it on the steamed vegetables. Drizzle low sodium soy-sauce over it and season to taste. Simple and quick!
Eating healthy doesn’t require as much time in the kitchen as you think. Be creative and have some fun with it. I would love to hear your quick and easy tips or recipes so please share in the comments section.
Sunny Snook / 800.456.5857 ext 6578 / ssnook@aureusmedical.com / Facebook / LinkedIn