4 Simple Delicious Meals To Help You Stay On Track

Today I want to share with you a few of my favorite “Go-To Meals” that help me stay on track with my nutrition.


Before I do that I want to talk about what a go-to meal is. In my opinion, a go-to meal is one that you enjoy to eat, is relatively simple to make, and provides you with quality nutrients that will help you reach your goal.


Now just because these are my go-to meals does not mean they have to be your go-to meals, I want you to understand the concept of what a go-to meal is, get some ideas as to what one looks like, and then come up with a few on your own.




Since I start work early I almost never am able to eat breakfast at home, but I don’t use that as an excuse. Most of the time prep my breakfast the night before and take it to work with me.


My go-to breakfast is hard-boiled egg whites with either sautéed peppers and onions or some cauliflower hash.


For the cauliflower hash spray a nonstick pan with some olive oil spray, add cauliflower hash and chopped onions to the pan, season to taste (Personally I love garlic powder, onion powder, paprika, and cayenne) Sautee for 8-10 minutes or until desired texture.




Depending on my schedule sometimes for lunch, I am able to go home for a little and sometimes I have to eat at work. If I am home I generally will just have leftovers from dinner the night before (I purposefully cook extra so I have some left).


If I am at work however I will grab a salad from the salad bar in the cafeteria. Now I am fortunate enough to have a great salad bar in the building we work in, if you don’t you can simply prepare this at home or look for a local restaurant that has healthy salads.


For my salad, I start with some greens as a base, romaine, kale, or spinach. Then I add some broccoli, cucumber, tomatoes, corn, and load it up with grilled chicken. Depending on how I feel that day I also add in some hot peppers for a little extra spice. Since it is a make your own salad bar I am able to control how much dressing I put on, I usually go with some olive oil and vinaigrette. If you are getting your salad form a restaurant or deli I would recommend asking for the dressing on the side os you control how much you have.




For dinner, I have two go-to favorites that have I have been eating constantly over the past few weeks.


The first one is super simple but delicious to me!


Ground Beef with Roasted Potatoes and Green Beans


For the ground beef, I buy 93% lean ground beef, spray a nonstick pan with olive oil spray and add the ground beef, I season it with garlic powder, onion powder, cayenne, and paprika. Cook on medium-high heat until beef is fully cooked.


For the potatoes, I buy baby gold potatoes and cut them into quarters, drizzle a tablespoon of olive oil over the potatoes and mix, season with salt and pepper and place in the oven at 425 for 40-50 minutes or until you can easily pierce a potato with a fork.


For the green beans spray a nonstick pay with olive oil spray add the green beans and a little garlic, sauté on medium-high until desired texture is reached.


Then I finish the meal off with a little Greek Yogurt ranch dressing from Bolthouse Farms on the side.


Super simple and easy but delicious and nutritious!


The second recipe is probably one of my favorite right now! I recently bought an instant pot and fell in love with it! It is so convenient and can cook up a great meal.


My favorite recipe is a chipotle chicken with quinoa and corn that is absolutely amazing!


Check out the recipe HERE!
This is not what I eat every single day but it does make up most of my meals. Why? Because I know I like them, they make me feel good and are easy for me to make when life gets busy.
Some homework for you is to come up with one “Go-To Meal” for breakfast lunch and dinner. Think about eating whole foods, and get in some protein, veggies, smart carbs, and healthy fats at each meal.
If you are ready to take your nutrition to the next level like Patty with our New Age Nutrition Club get on the early bird list today! If you have any questions please do not hesitate to call/text pat @ 203-914-6369 or send an email to
-Coach Pat

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