#1: Recovery

We don’t just mean physical recovery. There is a certain amount of mental recovery necessary this time of year, too. After all the vacations, social activities and exploring, it’s an adjustment to get back into a routine. Take this time to slowly return to your normal schedule and allow enough time to recover from the post-summer excitement. Taking a “nice and easy” approach rather than going all-in will keep your mind at ease and help you in this period of transition.

Try this:

Schedule time to focus on your health. Whether that means going to camp a few days a week and taking the rest as recovery days, it’s important to prioritize yourself. A great way to check in with your physical and mental health at the same time is to schedule a focus meeting with your trainer. Letting someone else know what your goals are and allowing yourself to take that time for you is a fantastic way to ensure you recover from however you felt about summer.

#2: At-Home Bodyweight Workouts

Do you ever feel like there are so many things on your to-do list, getting to the gym every day doesn’t seem to make the cut? Now that vacation is over and you are juggling more things in your life, it can be hard to factor in gym time—that extra half-hour you take driving to and from your workout can make or break whether you actually go. That’s why this August, we are loving at-home bodyweight workouts! If you have a few minutes between tasks, Burn Boot Camp at-home workouts are the perfect way to get your sweat on without the stress of going anywhere.

Try this:

This 15-minute workout you can do at home. These five exercises are quick and effective so that you can continue to prioritize your health even on your busiest days. Follow us on Instagram so that you never miss a new workout!

#3: Workout Wear

A good workout outfit is made up of two things: comfort and versatility. We love bike shorts because of the extra coverage and comfort they give to get us through the last of the humidity and warm weather—so in Burn Nation, this August is all about bike shorts. Not only are they a style staple for gym-goers and moms, they also protect against chafing and won’t ride up during camp—it’s a win-win!

Try this:

Pair a cute graphic top with a pair of bike shorts to show off how much you love being a part of Burn Nation. There are plenty of options available for purchase at your local Burn Boot Camp. We love seeing how you style Burn apparel. Pick yours up today, snap a picture and tag us for the chance to be featured on our social media.

#4: Encouraging Others

It’s easy to get wrapped up in the chaos of the back-to-school season. Even if you don’t have children, the close of summer can stir up a number of thoughts:

“I never hit my goal weight this summer.”

“I didn’t have enough time to go on vacation.”

“The holidays are right around the corner and I don’t have enough time to get where I want to be!”

These thoughts can overwhelm us and often shift our minds to focus solely on what’s going on in our world, making us forget there are other people around us experiencing the same things. If we recognize our tendency to focus on the things going wrong in our own lives, we have an opportunity to flip the script and change the way we use our energy, thoughts and words.

Try this:

Go out of your way to encourage someone who might be struggling or even help someone who is succeeding to keep going! Whether it is at camp, on social media or in line at the grocery store, we all have the power to provide encouragement for others. Your words have the power to change someone’s day, week, month, and maybe even year. Something as simple as a high-five at camp or telling someone their smile is infectious can mean the world to them. Check out how Burn Boot Camp Newport News, VA helps members share words of encouragement with their Burn Sisters!

#5: Meal Prep

Back to school means shuffling kids to school and sports practice, scheduling appointments around work and trying to figure out what to make for dinner with the little time you have left. It’s easy to default to fast-food options to get you through the chaos, which is why we love meal prep!

Try this:

Take 30 minutes to an hour on Sunday to prepare easy and healthy breakfasts on-the-go, snacks, lunches and dinner. Making these meals in advance will set you and your family up for a week of healthy eating. To get you started, here are some tips from Burn trainers to help make meal prep easier.

If You Liked This Post You’ll Also Love…

Oats are a great choice for breakfast. Don’t worry, I didn’t forget about the protein! This Raspberry Cheesecake Overnight Oats recipe includes cottage cheese, which has 14 grams of protein per serving. For those of you who hear “cottage cheese” and run for the hills, stick with me. After combining the oats, cottage cheese and almond milk with the berries, honey and vanilla and allow to sit in the fridge overnight, you’ll have a delicious breakfast waiting for you in the morning…and you won’t think twice about the cottage cheese.

For an extra-healthy, protein-rich boost, top off the Raspberry Cheesecake Overnight Oats with hemp seeds and you’ll have a full 30 grams of protein without using eggs or protein powder. Hemp seeds are a great plant-based source of protein and full of essential amino acids. Of course, you can always eat the Raspberry Cheesecake Overnight Oats straight out of the container, but you are welcome to top it with raspberries, your favorite nuts, yogurt, granola or nut butter—get creative and enjoy!

This recipe for Raspberry Cheesecake Overnight Oats is…

Grab-and-go

Worry-free

Added-sugar-free

Delicious

Indulgent

Protein-rich

Full of amino acids

Raspberry Cheesecake Overnight Oats Ingredients

½ cup fresh raspberries

1 teaspoon honey

1 teaspoon vanilla extract

½ cup oats

½ cup full-fat cottage cheese

½ cup plant-based milk

2 tbsp. hemp seeds (optional)

Raspberry Cheesecake Overnight Oats Instructions

In a bowl, mash together the berries, honey and vanilla until a compote is formed. Add oats, cottage cheese and plant-based milk. Stir until combined. The mixture will seem dry—no worries! Allow to refrigerate overnight or for at least 8 hours. Top with extra raspberries and your favorite nuts.

Raspberry Cheesecake Overnight Oats Nutrition Facts

Per serving:(1 serving)

Calories: 353 (calculated without hemp seeds)

Carbs: 44.2 g

Protein: 20.3 g

Fat: 9.9 g

Regular pancakes heighten my cravings for more carbohydrates 

But to be 100% honest, as much as I love them, they fail to keep me full and satisfied. Generally after eating a plate of pancakes, I am hungry again an hour later, and I crave more carbs than usual throughout my day. I finally realized that consuming carbohydrates—especially processed carbohydrates like pancake mixes from a box—without any protein or fat will drastically spike my blood sugar levels, which heightens my cravings for more carbohydrates.

But I wasn’t going to give up my Saturday morning pancakes that easily, and that’s why I came up with these extremely satisfying Protein-Packed Afterburn Pancakes. Made from complex carbohydrates and whole-food ingredients, and packed with 40 grams of protein per serving, these protein pancakes set me up perfectly for a successful day of eating.

Swap out the maple syrup for this…

To include a healthy fat into the mix and ditch the sugar-packed syrup, I love to combine one teaspoon of maple extract with one tablespoon of melted coconut oil, ghee, cashew butter or almond butter and drizzle over my Protein-Packed Afterburn Pancakes.

This recipe has transformed my comforting, but highly-processed, pancakes into a nutritious, balanced meal without compromising the taste!

Perfect Post-Workout Pancakes

I also love diving into these Protein-Packed Afterburn Pancakes post-workout. With the perfect balance of carbohydrates and protein, there is no better way to replenish my body and fuel my muscles for growth than with these pancakes. Whip up a batch and let me know what you think!

These Protein-Packed Afterburn Pancakes are…

High-protein

Gluten-free

Easily made vegan and dairy-free

Simple

Healthy

Fluffy

Filling

Delicious

Indulgent-tasting (without actually indulging!)

Ingredients:

½ cup oat flour

 ½ cup pumpkin puree

2 egg whites

1 scoop Vanilla Afterburn

1 tsp. vanilla extract

1 tsp. baking powder

Directions:

Combine all ingredients into a mixing bowl and stir until well combined. Heat a non-stick or oiled griddle over medium heat. Pour or scoop the batter onto the griddle, using about ¼ cup for each pancake or make one giant pancake. Brown on both sides.

Nutrition Facts: 

Single serving

Calories: 371

Carbs: 39g

Fat: 6g

Protein: 40g

This super-spicy, savory and satisfying buffalo chicken spaghetti squash casserole will have you asking for more! No need to feel guilty about dishing up seconds when this recipe is Whole 30–friendly, paleo, dairy-free, low-carb, protein-packed and gluten-free. It’s also kid- and husband-approved, making it your new weeknight dinner staple.

It’s also the perfect recipe for meal prepping for the week. Serve this recipe over a bed of arugula, with a side of celery sticks or as a dip with your favorite guilt-free, whole-grain crackers.

This Buffalo Chicken Spaghetti Squash Casserole is…

Dairy-free

High-protein

Low-carb

Spicy

Savory

Satisfying

Extremely clean

Super addictive!

Buffalo Chicken Spaghetti Squash Casserole Ingredients:

1 large spaghetti squash

2 cups cooked shredded chicken breast

4 eggs

½ cup hot sauce

½ cup full-fat coconut milk

2 tsp. garlic powder

1 tsp. salt

Directions:

Preheat oven to 400 degrees. Slice spaghetti squash in half lengthwise and scoop out seeds. Place both halves on a cookie sheet, cut side facing up, and cook in oven for 20 to 25 minutes. Meanwhile, beat eggs in a large mixing bowl. Once beaten, add shredded chicken, hot sauce, coconut milk, garlic powder and salt.

Stir until well combined. Once spaghetti squash is fully cooked, remove from oven and scrape lengthwise with a fork. Add shredded spaghetti squash to the large mixing bowl and stir until all ingredients are well combined. Pour mixture into a 9” x 13” glass baking dish. Bake for 40 to 45 minutes, until the top begins to brown.

Buffalo Chicken Spaghetti Squash Casserole Nutrition Facts:

Serves: 6

1 serving:

Calories: 225

Carbs: 9g

Fat: 10g

Protein: 20g

One of the most common questions I get asked is “What’s a simple high-protein breakfast I can eat on-the-go?” I get it—mornings are hectic, and it’s all too easy to grab a high-carb and highly processed breakfast option like a bagel, muffin or bowl of cereal. Unfortunately, these breakfast options will only spike your blood sugar and set you up for a carb and sugar craving roller-coaster the rest of the day. Plus, if you want to fuel your health and fitness goals, protein is an essential part of your breakfast, which your bagel is lacking.

That’s why I created these high-protein copycat egg bites for when I am on-the-go. I discovered these extremely delicious egg bites at the nation’s most popular coffee shop (can you guess which one I am talking about?).  Those egg bites were costing me five dollars a pop and weren’t made from the highest-quality ingredients, so I re-created my own healthier version. These egg bites are perfect for meal prepping, ensuring you have a grab-and-go breakfast each morning of the week. They’re not only high in protein and made from 100% whole-food ingredients, but they only take minutes to prep!

These Copy Cat Egg Bites are…

Fluffy

Savory

Satisfying

High-protein

Easy to make

Perfect for meal prepping

Copy Cat Egg Bites

Ingredients:

12 eggs or 14 egg whites

1 cup cottage cheese

1 teaspoon salt

1 teaspoon ground black pepper

1 teaspoon garlic powder

3 cups diced red peppers

5 cups spinach, minced

10 muffin liners

10-cup muffin pan

Directions:

Preheat oven to 350 degrees. Add eggs or egg whites, cottage cheese, salt, pepper and garlic powder to a high-speed blender or food processor and blend until smooth. Transfer egg mixture to a mixing bowl and manually stir in peppers and spinach. Add cups to muffin pan and pour ¼ cup of mixture into each.

Check egg bites after 20 minutes and continue until cooked all the way through. Allow to cool for 2 to 3 minutes before enjoying.

Nutrition Facts:

*Serving size: 3 egg bites

*Calories: 200  | * Carbs: 7g  |  *Fat: 10g   |  *Protein: 19g

If you want to forget about trending and instead eat a balanced, whole-food diet, check out these recipes from Chelsey for a full day of clean eating! “We’re all unique, which is why what works for me, your friend, co-worker or partner won’t necessarily work for you,” she says. “You need to discover what helps your body work its best, but I hope my recipes will help you get started!”

What a dietitian eats for breakfast:

2 Ingredient Egg Muffins

“This 2 Ingredient Egg Muffins recipe is my morning staple. Having a grab-and-go breakfast option that’s full of protein is essential for a busy and healthy lifestyle. I make these muffins over the weekend and enjoy them all week long.”

• – Prep time: 5 minutes
• – Cook time: 25 minutes
• – Total time: 30 minutes
• – Yields: 12 egg muffins
• – Serving size: 3 egg muffins

1 serving:

Calories: 229.5  |  Carbs: 2.5g  |  Fat: 14g  |  Protein: 20g

Ingredients

•  – 8 whole eggs
• – 1 10-oz. package frozen spinach, thawed with excess water drained
• – Spices of your choice (recommended spices include salt and pepper, turmeric, oregano or garlic powder)
• – Cooking oil for coating muffin tin

Click here to view the full recipe.

What a dietitian eats for lunch:

Creamy Avocado Pasta with Cherry Tomatoes and Zucchini

“For a plant-based lunch, I like to use a high-protein pasta, like edamame pasta. Gluten-free, grain-free, dairy-free and vegan, this usually less healthy dish gets a healthier makeover but feels just as decadent.”

• – Prep time: 5 minutes
• – Cook time: 6 minutes
• – Total time: 11 minutes
• – Yields: 4 servings

1 serving:

Calories: 287  |  Carbs: 27g  |  Fat: 11g  |  Protein: 24g

Ingredients

For the sauce:

• – 1 cup avocado (chopped, not fully mashed)
• – 2 cloves garlic, chopped (or 1 teaspoon chopped garlic)
• – 3 cups baby spinach (organic preferred)
• – 1 cup unsweetened coconut milk
• – 1 tablespoon lemon juice
• – ¼ teaspoon ground black pepper
• – 1 teaspoon dried basil
• – ¼ to ½ teaspoon salt
• – 1 teaspoon no-salt seasoning

For the pasta:

• – 8 oz. spaghetti (I use Seapoint Farms Organic Edamame Spaghetti)
• – 1 cup cherry or grape tomatoes
• – 1 medium zucchini, sliced lengthwise and chopped into half moons

Click here to view the full recipe.

What a dietitian eats for a snack:

Chunky Monkey Chia Pudding

“For a snack that tastes like dessert but is every bit delicious and full of good nutrition, try this Chunky Monkey Chia Pudding. It makes the perfect breakfast, snack or healthy dessert alternative. Full of protein, fiber and healthy fats, it will help you overcome your mid-afternoon crash.”

Yields 1 serving:

Calories: 308  |  Carbs: 22g  |  Fat: 10  |  Protein: 31g

Ingredients

•  – 2 tablespoons chia seeds
•  – 1 tablespoon cacao powder
•  – Dash of cinnamon
•  – ¼ banana
•  – ½ cup milk of choice
•  – 1 scoop protein powder, like Chocolate AfterBurn

Click here to view the full recipe.

What a dietitian eats for dinner:

Easy Dijon Baked Salmon

“If you think you don’t like salmon, you have to try this Easy Dijon Baked Salmon. It’s so easy to make and full of flavor! Take a break from your usual chicken and pair with your favorite vegetable for a balanced meal.”

• – Prep time: 3 minutes
• – Cook time: 12 minutes
• – Total time: 15 minutes
• – Yields: 4 servings

1 serving:

Calories: 281  |  Carbs: 1g  |  Fat: 14g  |  Protein: 35g

Ingredients

• – 4 6-oz. salmon filets (wild fish preferred)
• – Olive oil spray (I use a Misto)
• – Pinch of salt and pepper
• – ¼ ½ teaspoon smoked paprika
• – 1 tablespoon Dijon mustard
• – ½ teaspoon brown sugar, date sugar or coconut sugar

Click here to view the full recipe.

To hear more from Chelsey, tune into her episode on the Coffee & Kettlebells podcast!

Photos courtesy of Chelsey Amer Nutrition.

Most often when people hear meal prep, they think it’s time-consuming and will tie them to eating the same meal every day. With these top tips from Burn Boot Camp personal trainers, you’ll learn how to successfully meal prep delicious food more efficiently!

1. Prep Ingredients, Not Meals

The top meal prepping advice from our Burn Boot Camp personal trainers? Prep ingredients rather than meals. Make large batches of your choices of protein, carbohydrates and vegetables, storing them in their own individual containers, rather than portioning them out and combining them ahead of time.

“I prep ingredients to later make into meals. I’ll make rice and quinoa in an instant pot, sauté peppers and onions, roast veggies and sweet potatoes and grill a bunch of chicken. Throughout the week I mix them together differently based on what I want and need to eat,” shares trainer KC Nolan of Burn Boot Camp Manchester, MO.

Meal prepping ingredients, rather than dishes, gives you greater flexibility with your meals throughout your week. It allows you to adjust the amount of food you add into your meal based on what your body needs that day. Maybe you did a more intense workout, or didn’t workout at all, so your body will need more or less carbohydrates, protein and fat.

“I love to prepare two or three different types of lean proteins. This gives me the ability to ask my kids what they would like to eat without actually having to cook during the week. To reheat, I find best results using an air fryer or toaster oven,” says trainer Lauren Badia of Burn Boot Camp Huntersville, NC. 

2. Mix It Up

Not all of us like to eat the same meal for lunch and dinner five days in a row. And how are you supposed to know on Sunday what will satisfy your hunger Thursday at 7PM? Meal prepping ingredients instead of meals also allows you to mix things up during your week.

“Prepping the same meal to eat the entire week makes it too easy to throw it in the garbage and grab some quick and easy junk food instead. I tell all my clients to find six different recipes they like that can be made from the ingredients they meal prep and then alternate what dish they eat each day,” says Cody Burns, Head Trainer at Burn Boot Camp Verona, WI.

“I tell all my clients to find six different recipes they like that can be made from the ingredients they meal prep and then alternate what dish they eat each day.”

“I love making different bowls throughout week with different flairs! I’ll have containers of black beans, chickpeas, chicken, grass-fed beef, brown rice, cauliflower rice and lots of chopped veggies stored in my refrigerator. Each night I’ll combine them differently, with different herbs and condiments, to keep my meals exciting. I might pair black beans with cauliflower rice and chicken with some salsa and taco seasoning for a delicious taco bowl. Or I’ll toss some brown rice, chickpeas and veggies together with coconut aminos (a healthier version of soy sauce), garlic and ginger powder for an exotic Asian bowl,” shares trainer Michelle Siner of Burn Boot Camp Concord, NC.

“I keep my protein prep pretty simple and mix it up as I go. For instance, I’ll throw a bunch of chicken into a crock-pot and shred it once cooked. I’ll switch up the way I eat it each day, from chicken lettuce wraps to chicken salad to buffalo chicken to teriyaki chicken stir-fry—the options are endless. I love this method because I’m saving time by meal prepping my protein but still have variety in my meals throughout the week,” says Andrea Larkins of Burn Boot Camp Collierville, TN.

Keeping different spices and condiments on hand makes it extremely simple to spice up your dish. Tahini, coconut aminos, salsa, high-quality balsamic vinegar (which is low in sugar), honey, flavored hummus, whole-grain Dijon mustard and marinara sauce are always great staples for adding a boost of flavor. Pair these with your favorite herbs and spice blends to whip up a low-calorie sauce or dressing. Some great pairings include:

• Coconut aminos, honey, garlic powder and ginger

• Hummus and balsamic vinegar

• Salsa and taco seasoning

• Tahini, whole-grain Dijon mustard and dill

• Honey and whole-grain Dijon mustard

• Plain marinara sauce and Indian seasoning

3. Take Shortcuts

Meal prepping doesn’t have to be laborious, time-consuming or complicated when you take some shortcuts.

Take advantage of pre-cut vegetables. You’ll save so much time when you cut out scrubbing, peeling and chopping vegetables or cleaning up the mess! Most grocery stores even carry pre-spiralized vegetables like zucchini, beets, sweet potatoes and squash for you to easily make fun “noodle” dishes.

Grabbing a rotisserie chicken or stocking up on clean proteins from the grocery store’s hot bar is a great fallback when you are short on time. Try to avoid deli meats, even if they are freshly sliced, as they usually contain processed oils and sugar.

Keep your shelves stocked with canned beans. Black beans, lentils, chickpeas and edamame are all amazing sources of complex carbohydrates as well as protein, and they have a long shelf life. Open the can, drain, rinse and they are good to go—zero prep time and zero cooking.

And don’t underestimate the frozen foods aisle. You can save so much time by buying frozen brown rice, quinoa, roasted sweet potatoes, lean proteins and so much more. Try to stay away from frozen meals, as they often contain processed ingredients, preservatives and lots of sodium.

4. Snacks: Think Simple

Meal prepping lunch and dinner takes commitment, so don’t overthink it when it comes to your snacks. While it’s fun to have homemade protein bars and energy balls, it isn’t always doable to prepare them. When it comes to snacks, think about what you can grab and go.

An assortment of nuts is always a great go-to snack to keep on hand—they’re high in healthy fat and protein, helping curb your hunger until your next meal. Almonds aren’t the only healthy nut at the store, either. Cashews, pistachios, pecans, macadamia nuts and walnuts are all extremely nutritious. Just keep in mind that one serving of nuts is only ¼ cup.

Other great snack options that don’t require any prep are baby carrots with hummus, hard-boiled eggs, oatmeal and rice cakes with nut butter.

With all your snacks, it’s beneficial to portion them out into separate, small containers in advance.

5. Prep Twice a Week

If you meal prep all your meals on Sunday, come Friday, your five-day-old chicken may not sound (or look) appetizing. Trainer Kyle Lane of Burn Boot Camp Elizabeth, NC suggests meal prepping twice a week instead of one. Not only does this provide you with fresher food, but prepping for only three days takes less of your time.

6. Use a Crock-Pot

A crock-pot should be your best friend when it comes to meal prepping! It eliminates any wait time and allows you to cook food in large batches.

Before you go to bed, toss a few chicken breasts into your crock-pot along with a dash of chicken broth and set it on low for 8 hours. In the morning, shred the chicken and transfer to a container to store. You can do the same with with quinoa, brown rice, sweet potatoes, hard-boiled eggs and vegetables. Or get creative by meal prepping a healthy roast, soup or stew.

“I typically make some type of a soup in the crock-pot that makes enough for my lunch every day, plus meals for the family. Sometimes I even have enough leftover that I’ll pour it into a mason jar to store in the freezer for lunch the following week,” says Lauren Badia, a trainer at Burn Boot Camp Huntersville, NC.

Other kitchen aids to consider investing in include an air fryer, an Instant Pot, a rice cooker and a toaster oven—they’re all perfect for cooking clean and quick meals.

You may also like:

11 Kitchen Staples for Quick and Healthy Meals

3 Healthy Shredded Chicken Recipes You Need to Try

How to Cook Healthy Meals: 5 Top Cooking Tips

10 Tips and Tricks for Eating Healthy

Quick and Easy Vegan Meals

1. Mixed Greens

Mixed greens are the perfect healthy kitchen staple when you are need of a quick and easy meal. Keeping a large container of mixed greens in your refrigerator is the easiest way to ensure you always get a serving of vegetables at each meal. Mixed greens are loaded with essential vitamins, minerals and antioxidants as well as fiber, helping you feel fuller without loading up on calories. No need to cook or even chop them—just toss a few handfuls into any dish. Change up your go-to greens by alternating with arugula, spinach, kale and romaine.

2. Eggs

Eggs are cheap, versatile and nutrient-dense, making them a staple for your kitchen. Omelets and egg scrambles are both quick and easy meals that don’t have to been eaten only for breakfast. Also, try cooking up a few eggs over easy and tossing them on top of a bed of mixed greens with a sweet potato, or cook some hard-boiled eggs for a high-protein snack.

These are one of the most nutritious foods you can include in your diet: one egg contains 7 grams of protein and is packed with essential omega-3 fatty acids, natural vitamin D, B vitamins and many other nutrients. Be sure to eat the whole egg—when you throw out the yolk, you are throwing out half of the protein and nearly all of the omega-3, vitamin and mineral benefits.

3. Rotisserie Chicken

Every time you make a trip to the grocery store, be sure to add a rotisserie chicken to your cart. You’ll love having it as a staple in your kitchen for those mornings you are rushing out the door and need to make a quick lunch, or for those nights when you have hungry kids and no time to cook.

There are countless quick and easy meals you can whip up when you have a rotisserie chicken on hand. Quickly make chicken tacos by shredding the chicken, sprinkling it with Mexican seasoning, adding it to a tortilla and topping it with avocado and any vegetables you have on hand. Or, easily toss together a chicken salad for lunch with mixed greens and hummus. For more quick and easy chicken recipes, check out this post.

4. Lentils

Keeping your pantry stocked with a few cans of lentils ensures you always have a quick and easy complex carbohydrate source to add to any meal. Simply drain and rinse the lentils and they are ready to go. Lentils are also a great source of vegetable protein, containing 18 grams in one cup.

Packed with iron, fiber and magnesium, this amazing kitchen staple is great for boosting digestion, energy levels and weight loss. Lentils are a great substitute in any ground meat recipe, like tacos, Bolognese, stir-fries, “meatloaf,” chili, burgers and so many more. They are also a great addition to any salad for a healthy complex carbohydrate and protein source.

Lentils are used in many ethnic dishes, so experiment with new exotic flavors by adding curry, Moroccan or Thai sauces and spices. Add lentils to a bowl of your favorite roasted vegetables and top with cashews, hemp seeds or almonds for a delicious and easy meal. For more fun sauces and spice blends to use with lentils, check out this post.

5. Frozen Brown Rice

Brown rice is a great staple for any healthy diet, as it is a complex carbohydrate, gluten-free, unprocessed, extremely versatile and packed with fiber and energy-giving B vitamins. But you may not always have 45 to 60 minutes at night to patiently cook up a pot, which makes frozen brown rice your new favorite kitchen staple.

Taking 2 to 3 minutes in the microwave or 5 minutes on the stove top, with no additional water needed, your quick and easy meal options are endless. Frozen brown rice still holds the same texture and taste as if it were fresh!

6. Frozen Vegetables

Always having your freezer stocked with frozen vegetables ensures you never go a meal without them! Frozen vegetables may sound processed, unhealthy and less than ideal, but studies have shown that they are just as nutrient-dense, or even more nutrient-dense, as fresh ones. They are frozen immediately, which helps preserve their vitamin and mineral content.

Stock up on frozen chopped spinach, broccoli, cauliflower rice, green peas and spiralized carrots, all found in the frozen vegetable section at your grocery store. Watch out for frozen vegetables that are smothered and cooked in processed oils and excess salt. For quick and easy meals, reheat on the stove with frozen brown rice and rotisserie chicken or eggs. Stir-fry with coconut aminos, sriracha or nutritional yeast to create a meal bursting with flavor!

7. Coconut Aminos

Coconut aminos is similar to soy sauce, but it’s a healthier version that is derived from coconuts. Soy sauce can contain gluten, soy, MSG, GMOs and other toxic chemicals harming your health, and it’s loaded with sodium.

Coconut aminos is soy-free, gluten-free and low-sodium, making it the perfect alternative. Make your own healthy salad dressing or stir-fry sauce with 2 tablespoons coconut aminos, 1 teaspoon ginger powder and ½ teaspoon garlic powder. Or simply mix it with 1 tablespoon tahini or honey for a quick and simple way to boost the flavor of your dish. Make coconut aminos a staple in your kitchen and never eat a boring meal again!

8. Herbs and Spices

Herbs and spices are the secret kitchen staple to quickly make your meals taste delicious. You don’t need to cover your food in fancy sauces, excess salt and cheese, or spend hours cooking in order to make your meal taste delicious. There are countless combinations of spices and herbs that will easily change up your dish into something new and exciting every night, while keeping it clean and healthy!

Transform your go-to chicken, rice and vegetables into a delicious Mexican, Indian, Asian or Italian dish, depending on the spice blend you choose. Find inspiration for different herb and spice blends here. Or enjoy simplicity: Cumin, dill, smoked paprika, rosemary, oregano, basil, cilantro, parsley and cinnamon are all great spices to add to your meals on their own.

9. Sriracha

Looking for new ways to spice up your meals? Make sriracha a kitchen staple and never worry about eating a bland meal again. As opposed to other flavorful condiments, sriracha contains only five calories per serving and zero added sugars.

There are countless uses for sriracha and no wrong way to use it! Try using it to make buffalo-style roasted cauliflower or chicken, add it to your eggs with cumin, create a spicy marinara by adding a dash to your tomato sauce, mix it into hummus and dip with celery, or mix it with coconut aminos to create a fiery salad dressing.

10. Hummus

Naturally gluten-free, dairy-free and nut-free, plus low in carbohydrates, a healthy source of plant protein, long-lasting and made from whole food ingredients, hummus is an amazing kitchen staple. And with so many fun and delicious flavors, from the popular roasted red pepper to chipotle black bean to Moroccan lentil, you can always keep your meals new and exciting.

Have a healthy snack by dipping your favorite vegetables in hummus, or fill a few hard-boiled eggs with a spoonful of it. Make a clean yet flavorful salad or pasta by adding a dash of water to your hummus to form a salad dressing or pasta sauce–like consistency. Spread it on roasted chicken, toasted sprouted-grain bread or a rice cake (then top with cucumbers or tomatoes!). The options are endless with this kitchen staple when you are in need of a quick and simple meal!

11. Protein Powder

If you’re working to lose weight and build muscle, consuming enough protein is a must. Make protein powder one of your kitchen staples to ensure you never fall short on your protein needs. If you are pressed for time and need a simple healthy meal to go, protein smoothies are the answer! Try blending protein powder with ¼ cup full-fat coconut milk, 1 cup frozen spinach and 1 frozen banana, or ½ avocado, 1 cup fresh berries and 1 scoop powdered greens.

As long as you combine your protein powder with one source of healthy fat, fiber and greens, you will create a satisfying meal on the go. Protein smoothies are also the perfect alternative to your regular nighttime snacks or your sugar-filled, carb-heavy breakfast choices and a great post-workout meal! Ensure the protein powder you consume contains only clean ingredients, as many are packed with chemical fillers.

By Burn Boot Camp

Lunch always seems to be the hardest meal of the day to consume something healthy. We are usually running out the door in the morning and by noon decide to pick up something quick—and most likely unhealthy—rather than preparing a lunch that will help us reach our health and fitness goals.

Personal trainers are always on-the-go too. To be successful, they have to practice what they preach. So how do they manage to balance their hectic lifestyle without constantly having to stop for fast food? Take a peek into these 11 personal trainers’ lunch boxes to see how they maintain clean eating on-the-go, and be sure to steal a few of their top tricks!

Cody Burns: Head Trainer, Burn Boot Camp Verona, WI

What I eat: Turkey taco bowl made with lean ground turkey, taco seasoning, red peppers, spinach and diced sweet potatoes

Why I love it: It’s a perfect meal for both before or after my workout. Eaten as a pre-workout meal, the combination of high protein and complex carbohydrates fuels my muscles properly in order to dominate my workout. Eaten afterward, it helps replenish my glucose stores and repair and build my muscles optimally. And of course, it’s perfect for Taco Tuesday!

Cam Fields: Head Trainer, Burn Boot Camp Louisville, KY

What I eat: Brown rice, roasted chicken and vegetables

Why I love it: I love the simplicity of it––quick and easy to meal prep a ton of it. I can also easily change the flavor every day by using different seasonings and spices based on what I’m in the mood for, so I never get bored of eating it. I always include nutrient-dense vegetables to help keep my energy levels high, along with lean proteins to help increase lean muscle mass.

Devon Braychovich: Head Trainer, Burn Boot Camp Sandy Springs, GA

What I eat: Sweet potato mash with asparagus and cilantro lime chicken

Why I love it: I always break my fast post-workout, so it’s important for me to refuel with complex carbohydrates and lean protein. It helps kickstart my feeding period with a large, calorie-dense meal that doesn’t feel like it’s an absurd amount of food.

Bryson Rogers: Head Trainer, Burn Boot Camp Elizabeth, NC

What I eat: ½ cup cooked brown rice, 5 chicken strips flavored with either a low-sodium dry rub or salsa and 1 whole cucumber with 2 tablespoons of hummus

Why I love it: It’s extremely easy to meal prep, taking me less than an hour to put together a few days’ worth of meals. I stick with eating raw vegetables to help save time. Sometimes I change up the flavor by adding either coconut aminos (a healthier version of soy sauce) or lime juice for an extra kick.

Caleb Greig: Head Trainer, Burn Boot Camp South Chandler, AZ

What I eat: A big mixed salad with 3 to 4 cups of spinach, shredded carrots, 1 cup of fruit (usually an apple or grapes), a serving of goat cheese and 8 to 10 ounces of chicken

Why I love it: I love eating a huge salad––loading my plate with a pile of vegetables makes it look like so much food! I love to eat, so having all that food while keeping the calories low and the nutrients high is something I look for in a meal. I also top it off with a vinaigrette, made with no added sugar or processed oils, of course!

Prudence Scott: Head Trainer, Burn Boot Camp West Raleigh, NC

What I eat: A huge salad made with spinach, any vegetables on hand, strawberries, salmon and avocado

Why I love it: I can toss it together in minutes, and it’s the best way for me to pack a few servings of vegetables into my day. Dinnertime is always crazy, between feeding my kids and training late at night, so it is important to me to have at least one really nourishing meal where I can sit down and thoroughly enjoy it.

Ian Beck: Head Trainer, Burn Boot Camp Five Forks/Greenville, SC

What I eat: Stir-fried Brussels sprouts, red peppers, broccoli, sprouts and grass-fed beef or chicken. (I also love to sip on beet juice and munch on raw fruits and veggies while cooking.)

Why I love it: I regularly intermittent fast and do not eat my first meal until around 3PM. After fasting for a long period of time, it’s important for me refuel with high-quality foods. I always eat grass-fed beef or chicken because it’s higher in omega-3s, lower in unhealthy fats and much more nutrient-dense. And I always feel more rejuvenated when I break my fast with raw fruits and vegetables, giving my body a boost of energizing vitamins and minerals.

Lindsay Mattingly: Head Trainer, Burn Boot Camp Woodstock, GA

What I eat: 1 egg over easy and 4 egg whites, made like an omelet, with goat cheese, spinach, tomato and sprouts, and 1 slice of toasted Ezekiel bread

Why I love it: I love eating breakfast for lunch because I don’t have time to enjoy my breakfast before training in the morning. It’s packed with protein and fiber, providing me with sustainable energy to power through the rest of my day. Combining high-quality protein with fiber-rich foods never fails to get me over that midday “slump.”

Stephanie Lovett Knoop: Head Trainer, Burn Boot Camp Flower Mound, TX

What I eat: Chicken, squash, zucchini and red onion sautéed in coconut oil and seasoned with a little salt and pepper

Why I love it: It is not only filling, but it’s so delicious that my kids will eat it too. It also travels well, so if I need to make it ahead of time and eat it cold, it still tastes great. When I get home from the grocery store, I chop up all my vegetables before storing them in the refrigerator, so during the week I cut down on cooking steps when I have to quickly prepare lunch.

Becky Patterson: Head Trainer, Burn Boot Camp Tallahassee, FL

What I eat: Lean ground chicken with black beans and lime jalapeño jicama slaw

Why I love it: This is my favorite dish to meal prep because it’s extremely simple to make a huge batch that lasts the entire week. I love adding beans to my lunches because they add a boost of protein, provide a healthy complex carbohydrate packed with fiber and are inexpensive. This takes no time to prepare, and the lime jalapeño slaw adds a perfect kick of flavor without racking up any empty calories.

Devan Kline: CEO, Burn Boot Camp

What I eat: Free-range chicken breast and a sweet potato

Why I love it: I eat this pretty much every day! My life is crazy, so I love keeping my lunches simple. Plus, my sweet tooth is somewhat satiated by the sweet potato. I sprinkle a little cinnamon on top and I’m good to go!

By Morgan Kline

Hi, it’s Morgan! I’m here to fill up your cup with my weekly recap of Coffee & Kettlebells. For our very first episode, I had the amazing opportunity to sit down with Julie Fagan, the author and founder of the PBFingers blog.

What I love most about Julie is that she keeps things real and relatable. Her lifestyle is focused on health and fitness but she doesn’t claim to be perfect: “I try to live a healthy, balanced life but also enjoy my favorite indulgences (like a peanut butter finger or two… or five),” she says.

Her message truly touches me because I once lived with absolutely zero balance when it came to healthy eating. I counted every single calorie I consumed, permitted only perfectly clean foods in my house and never spoiled myself with my favorite treats. I found myself losing my mind and constantly craving unhealthy foods.

Since then, I’ve realized that being less restrictive has brought me greater success in achieving my health and fitness goals—and also in keeping my sanity. I no longer obsess over every little thing I put into my mouth. I’m not afraid of treating myself to a big breakfast out with my husband on a Saturday morning. I allow myself to enjoy my favorite indulgences from time to time because I know I will get back to clean eating with my next meal.

If you struggle with food obsession, like I did, you’ll be inspired by Julie’s approach to finding balance between clean eating and indulging: “Have a day that is just for you! Have a day where you allow yourself to eat what you want, let it be fine and don’t feel bad about it. If you love ice cream, stop secretly eating a spoonful here and there, and instead have moments of indulgences and splurges that just feel fun. Go out and simply enjoy a big ice cream cone! Why not? If your priority is healthy living, and it is your lifestyle, then you have room for those fun moments and celebratory things without guilt.”

Julie’s top three health tips for developing balanced eating habits:

1. Stop cooking boring meals. Try exciting new recipes and experiment with fun spices and ingredients. (Aren’t you sick of salmon with broccoli and a sweet potato?) You’re more likely to continue eating healthy if you thoroughly enjoy the foods you eat and actually have fun while cooking them.

2. Meal prep without actually meal prepping. Meal prep saves time during the week, but sometimes it’s hard to find time during the weekend to actually do it. Thankfully, there are ways to make your weekday dinners easy to whip up—without having to fully prep them beforehand.

Julie suggests making a list on Saturday of the healthy meals you plan to cook throughout the upcoming week, along with the exact ingredients needed for each recipe. On Sunday, cook all your lean proteins in a crockpot and chop all your raw vegetables. This helps minimize cooking steps during the week. You’re then able to quickly assemble a salad, throw some veggies in the oven to roast or toss everything into a pan for a killer stir-fry.

2. Keep dinner simple. Avoid overthinking your meals. You don’t need a thousand ingredients and different spices to create something delicious. Cooking dinner and meal prepping are less likely to become habits when the recipes are time-consuming and difficult to follow. You’ll be surprised by how just a few herbs and spices can amplify your meals with amazing flavor. Julie loves finding inspiration for great-tasting simple recipes in Clean Eating magazine.

Julie’s favorite healthy recipes:

One Pot Chicken Cabbage Bowl with Sesame Ginger Broth

This is Julie’s go-to dinner. It’s super easy and can be made paleo-friendly and gluten-free (replace the soy sauce with coconut aminos). It’s the perfect recipe for a busy weeknight!

Paleo Blender Muffins

Your kids will love these muffins! And you will too because if you store a batch in the freezer, you’ll always have a healthy snack on hand. (They’re ready with just 20 seconds in the microwave!)

No Bake Breakfast Bars

Need a protein-rich breakfast but short on time? Julie has the solution, and it’s chocolaty! This recipe is a great option for a go, go, go kind of morning.

Tune into the entire Coffee & Kettlebells podcast to hear how Julie creates balance for healthy living in other aspects of her life, from fitness and work to being a full-time mom and wife! Check out the live stream of Episode 1: Creating Balance with Eating, Fitness, Motherhood and Life, and don’t forget to subscribe on iTunes to get notifications for future episodes!