Healthy and Fast

Planning your meals is the first step in eating a healthy diet. To help you get started, here are some ideas that I use.

  • Grill a large amount of chicken or beef. Cut into small pieces and store in a freezer bag. Break off small portions and thaw in microwave for a quick, easy dinner.
  • Invest in a rice cooker with a timer (about $30). These are great for having rice, beans, or oatmeal ready for when you plan on eating. Add the dry ingredients and double the amount of water (example: 1 cup oatmeal with 2 cups of water). Set the timer and go!
  • Invest in or inherit a crock pot. Throw all of the ingredients in the pot the evening before. Place in the refrigerator. Pull out the pot in the morning and place in cooker. Set the cooking level and have a hot meal when you return in the evening. Here are a few websites with healthy, slow cook recipes:
  • Gather fast, easy, healthy recipes and keep in a folder on your computer or printed out in a 3-ring binder. Check out
  • Have basic, healthy ingredients on hand at all times:
    • Fruits and Veggies (fresh, frozen, and canned)
    • Beans, oatmeal, legumes
    • Corn or 100% whole wheat tortillas (you can make a wrap out of anything!)
    • 100% whole wheat bread
    • Whole grain pasta
    • Grilled chicken and beef, cut into bite size pieces in freezer
    • Eggs, fat-free milk, shredded cheese (use sparingly)
    • Low-calorie condiments like salsa, ketchup, and mustard

Let’s plan for a healthy summer!

Your Partner in Health,

Carol Frazey, M.S.

About the Author Carol Frazey

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