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3 Quick & Easy Back-Up Meals for Under 500 Calories

In my experience, one of the most important ways to stay on track with healthy eating is to have a few quick and easy “go to” meals in your back pocket. They’re perfect for those days when you’re tired or super busy and need a foolproof, predetermined back-up plan - kinda like that one perfect outfit tucked away in your closet that you can rely on for any occasion. Here are three options I recommend to my clients, each made from ingredients you can stock up on that won’t go bad:

Edamame Stir Fry
Sauté 2 cups frozen Asian veggie medley and a half cup frozen shelled edamame in 2 Tbsp jarred seasoning sauce or glaze (I like China Blue, which is MSG free and contains no preservatives in flavors like Tangy Ginger, Citrus Mango or Spicy Chili Bean). Serve with a half cup instant brown rice.
~400 calories

Veggie Pasta Supreme   
Microwave 2 cups frozen broccoli or asparagus cuts, drain the excess water then toss with a half cup cooked whole grain penne or pasta spirals, 1 Tbsp jarred basil or sundried tomato pesto and 3 oz drained chunk light tuna or wild salmon, canned in water, or one serving extra firm organic tofu, chopped or crumbled (about one fifth of a 14 oz package).
~445 calories

Mediterranean Mix
Microwave 2 cups frozen spinach (from a bag, not box) and drain the excess water. Toss with a half cup cooked quinoa or wild rice, a half cup canned chick peas (drained and rinsed) and 2 Tbsp of roasted red pepper pesto or artichoke tapenade.
~460 calories

If you try any of these, please let me know what you think and please share any of your own quick and healthy go-to meals!

P.S. Just make sure the only ingredient in your package of frozen veggies is veggies, with no additives.


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