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November 15, 2019

Fear Not the Freezer Meal

I hear this all the time: 

“I wanna eat clean and set myself up for success, but I’m just so tired and hungry when I get home from work so I just grab whatever’s the easiest… which is usually cereal or chips.”

First, let’s all agree -- cereal and chips are delicious. Why wouldn’t you grab them first? But like most things, healthy nutrition isn’t so black and white.

Our lifestyles influence our habits, our habits influence our choices, and our choices -- our results. So if you’re a busy person who knows that #mealprepsunday sounds idyllic but just ain’t gonna happen for you, yet know you won’t achieve your goals on chips and cereal alone -- what do you do?

Y’all, our freezers aren’t just for ice cream and 1,000 brown bananas that you’ll maybe one day think about making banana bread with. And not all packaged foods are sinister. Check out a few of my favorite freezer foods that are pretty clean and quick to prep:

Any of Wal-Mart’s Whole30 Approved Freezer Meals

These bowls are not only flavorful, but packed with protein and veggies. Throw them in a pan, add a fried egg on top for a little more sustenance and voila -- a fast and furiously nutritious meal. 

Costco/Trident Wild Alaskan Salmon Burgers

A super easy protein source for those of you who don’t like dealing with raw fish -- here are two ways I like to eat these patties:

  • Pan fry, chop, and throw in a bowl with rice, sesame seeds, seaweed chips, cucumbers, and pre-julienned broccoli slaw with whatever Asian-inspired dressing tickles my fancy.
  • Pan fry, and stack on top of all my favorite burger fixings with a hearty bun and a salad on the side.

Frozen Chicken Nuggets (hear me out) 

Chicken nuggets aren’t just for kids, you know. There are a few brands who do nugs right -- and the macros are almost too good to be true. If you’re at Costco, check out Golden Platter’s big bag of nuggets (HEB sells them, too). Otherwise, Applegate and Everyday Value 365 has some tasty options.

Garden Lites Veggie Cakes

I love these little cakes for breakfast (or breakfast for dinner!). Served with a protein/fat source of your choosing (eggs, bacon, sausage, yum) -- you’ve got a super fast and easy balanced plate.

Costco/Coleman Organic Chicken Meatballs

Okay technically not *frozen* but these are another killer Costco find. These balls come in 2lb packages so you can feed your family in one fell swoop. For the fastest possible way to eat these -- grab your favorite jar of red sauce, spiralize some zucchini and toss it all in with your favorite noodles for a very easy spaghetti and meatballs.

Need more freezer meal ideas? I’ve got plenty. Shoot me a note -- lauren@crossfitrenew.com.

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If you read this and you’re still not convinced, let’s talk about it! My inbox is always open -- lauren@crossfitrenew.com.

Lauren Bratcher is NASM Certified and a long time nutrition-enthusiast. As CrossFit Renew’s Nutrition Coach, she believes that something as fundamental as nutrition shouldn't have to be complicated and is passionate about helping people take control of their personal nutrition journeys.

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Sweet & Spicy Korean Turkey Spring Roll Bowls

serving of meat makes 8 servings: Calories — 565⁣ Protein — 40g⁣ Fat — 21g⁣ Carbs — 33g⁣ ⁣ 𝐅𝐨𝐫 𝐭𝐡𝐞 𝐠𝐫𝐨𝐮𝐧𝐝 𝐭𝐮𝐫𝐤𝐞𝐲⁣ 𝘏𝘦𝘳𝘦𝘴 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶𝘭𝘭 𝘯𝘦𝘦𝘥: ⁣ ⁣ 3 lbs lean ground turkey⁣ 9 tsp garlic, minced about 9 cloves⁣ 34 cup brown sugar, packed⁣ 34 cup low-sodium soy saucetamaricoconut aminos⁣ 6 tsp sesame oil⁣ 1 tsp ground ginger or 2-3 tsp minced⁣ 1 tsp crushed red pepper⁣ 1 tsp black pepper⁣ Sliced green onions for garnish⁣ 𝐅𝐨𝐫 𝐭𝐡𝐞 𝐬𝐩𝐫𝐢𝐧𝐠 𝐫𝐨𝐥𝐥 𝐛𝐚𝐬𝐞⁣ 𝘏𝘦𝘳𝘦𝘴 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶𝘭𝘭 𝘯𝘦𝘦𝘥:⁣ ⁣ 10oz bag of shredded cabbage⁣ 10oz bag of julienned carrots⁣ 10oz bag of broccoli slaw⁣ 12oz bag of sea kelp noodles ⁣ 5oz greens of your choice, roughly chopped⁣ 5-10 mini cucumbers, sliced⁣ 1 bunch each of cilantro, mint, and Thai basil, roughly chopped⁣ 13-12 cup peanuts, chopped⁣ Sesame seeds and sliced green onions for garnish⁣ ⁣𝐅𝐨𝐫 𝐭𝐡𝐞 𝐡𝐨𝐧𝐞𝐲 𝐠𝐚𝐫𝐥𝐢𝐜 𝐝𝐫𝐞𝐬𝐬𝐢𝐧𝐠⁣ 𝘏𝘦𝘳𝘦𝘴 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶𝘭𝘭 𝘯𝘦𝘦𝘥:⁣ ⁣ 12 cup olive oil⁣ 6 tbsp rice vinegar⁣ 4 tsp honey ⁣ 2 tsp minced garlic⁣ Salt, pepper, and crushed red pepper to taste⁣ ⁣ To prepare: ⁣ — Heat a large sauté pan over medium-high heat.