My Favorite Simple Healthy Meal

Happy Friday, friends!  Hope your week has been a good one. We had a few interesting gym experiences this week – the gym was closed and one of my classes was cancelled due to a heating issue (classes are NEVER cancelled). Then, on Wednesday morning our workout was cut very short when the fire alarm went off and the mall security couldn’t figure out how to turn it off (it was a false alarm, nothing was wrong anywhere). The fire department couldn’t allow anyone back into the building until the alarm was off, and after waiting for 30 minutes, we gave up and went home.

A big highlight of my week was that I got to spend yesterday in my old office. I’d scheduled meetings with some co-workers based in that location, and was able to visit with everyone on my old team. Plus, Kyle and I got to drive into work together again, and eat our meals together! It was a good day from that perspective, and it was helpful from a learning perspective too. I had to reassure my new team I had passed my 30 day “return” period, and that I wasn’t leaving them for good.

Now, onto the food! Lately I’ve found myself eating the same meal each evening because it’s easy, healthy, and GOOD! I thought I’d share it with you as another meal option that’s full of nutrients and tastes amazing. Fact: I HATED all forms of eggs before I started competing. When my first meal plan had egg whites I figured I was doomed.  I would drown them in hot sauce and just dealt with it. Very quickly, I started to love them, and actually have to refrain from eating them more than twice a day. Here you go:

  • Egg whites
  • Cooked chicken breast
  • Spring mix salad
  • Veggies – go for variety!
  • Seasoning (Italian or oregano are good)
  • Hot sauce (optional)
In about 5 minutes you have a great meal ready to go.

In about 5 minutes you have a great meal ready to go.

  1. Heat a frying pan with a spray of cooking oil.
  2. Add frozen vegetables (I used peas and green beans in this one).
  3. Add chicken, remaining veggies, and salad (I rip the salad into smaller pieces).
  4. Pour in your egg whites and top with any seasoning / hot sauce you want.
  5. Stir the mixture occasionally to make it a scramble, or just let it cook as an omelette.
  6. I topped mine with our homemade ketchup.
Mine had peas, green beans, spring mix, carrots, chicken, and some red onion. And yes, our ketchup turned out a little thicker than store-bought.  It still tastes good though!

Mine had peas, green beans, spring mix, carrots, chicken, and some red onion. And yes, our ketchup turned out a little thicker than store-bought. It still tastes good though!

I like adding an extra protein source to these meals to make it a more complete protein – with more amino acids. Earlier in the day, my egg mixture also includes a whole egg for the cholesterol content. Because I’ve been having this meal in the evening, it only has fibrous carbs in it as I keep my starchy carbs around my training earlier in the day. This is amazing served on toast if you’re looking for some starchy carbs. Enjoy!!

About Ashleigh

I'm passionate about health and fitness. I work as a Health Promotion Specialist, a group fitness instructor, and also a coach for physique competitors / weight loss clients. I grew up as a competitive athlete, and have continued with this passion as a Women's Physique competitor. Research and writing is another interest of mine, which I use to share my knowledge with the general public.
This entry was posted in Education, Fitness, Food, Health, Lifestyle, Nutrition, Personal, Recipe, Wellness and tagged , , , , , , , , , , . Bookmark the permalink.

One Response to My Favorite Simple Healthy Meal

  1. Pingback: Weight loss tips: At home | Iron Forged Fitness

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