Forgot to Meal Prep? Here’s 3 under-5-min Recipes

Happy Monday!

So sometimes life happens over the weekend and meal prep does not.

That’s life sometimes, and we can either beat ourselves up about it, get by on takeout all week and end up shitty come Friday … or we can do simple meal prep during the week using really simple recipes.

It’s possible to find time to meal prep during the week even when you’re busy, you just need to have the will and the right ingredients. So head to the store after work if your fridge is empty and carve out a little time tonight for these 3 meals…oh and yeah, you can eat one of these for dinner too!

>Breakfast Meal Prep

Serves 1, but pull out a few more mason jars and make extra so you’re set for the whole week!

Peanut Butter Cup Overnight Oats

Ingredients:

  • 1/3 cup Oats (quick or rolled)
  • 3/4 cup Unsweetened Almond Milk
  • 1 oz Pure Paleo Chocolate Protein Powder
  • 1 tbsp Chia Seeds
  • 1 tsp Cocoa Powder
  • 2 tbsps
  • PB & Me Powder

In a medium-sized mason jar combine oats, almond milk, PB&Me powder, chia seeds, cocoa powder,  banana, Pure Paleo Protein Powder.

Stir well to combine.

Cover and store in the fridge overnight.

Remove from fridge, mix and eat it up!

>Lunch Meal Prep

Serves 4 or 4 lunches

Lentil & Feta Tabbouleh

Ingredients:

  • 2 cups Lentils (cooked)
  • 2 Tomato (medium, diced)
  • 2/3 cup Feta Cheese (crumbled)
  • 4 cups Parsley (chopped)
  • 1/2 cup Red Onion (finely diced)
  • 1/4 cup Extra Virgin Olive Oil
  • ½ Lemon (juiced)
  • 2 tsp Cinnamon (ground)
  • Sea Salt & Black Pepper (to taste)

Toss all ingredients in a large bowl until evenly combined. Add sea salt and black pepper to taste. Divide into bowls and enjoy!

>Dinner Meal Prep

Serves 2 or 2 dinners

Mixed Green Salad with Rotisserie Chicken

Ingredients:

  • 4 cups Mixed Greens
  • ¼ Cucumber (about 1/2 cup )
  • 1 stalk Green Onion (sliced thinly )
  • 2 stalks Celery (chopped )
  • ½ Avocado (1/2 large or 1 whole small one, sliced or cubed)
  • 1/4 cup Lemon Juice (freshly squeezed – about 1/2 lemon)
  • 1 tsp Sea Salt
  • 1/2 tsp Black Pepper
  • 12 ozs Whole Rotisserie Chicken

Pull Rotisserie Chicken and set aside. Combine all salad ingredients (1st 4 ingredients) in a large bowl. For dressing, mash avocado and mix with lemon juice, sea salt, and pepper. Add to salad and mix well. Top with chicken.

Hope these help you stay healthy this week!

Daniela Nahas

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KARSTEN DICKIE

Hey BBBC family! My name is Karsten Dickie and I am a coach at King West Best Body Bootcamp.

Growing up I was very involved in sports. I played competitive volleyball, basketball and hockey. I was always fascinated with how the body works, nutrition, strength training and anything that involved athletics. Applying my knowledge I noticed improvement of my health, energy and body transformation which then had me hooked on weight training. That’s when I knew I wanted to help impact people’s lives and share my knowledge about exercise, mobility and nutrition to help achieve their goals.

I received my diploma from Algonquin College for Fitness & Health Promotion and I have been doing group training for six years now. Additionally, I’ve trained hockey teams, volleyball teams, large event groups, and one-on-one training.

I’m passionate about enhancing the health, fitness and overall well-being of clients. With my skills and knowledge, I help clients achieve their goals in and out of the gym.

Outside of training I like to do yoga, read, play team sports, and spend time with my friends and family.

CERTIFICATIONS/ACHIEVEMENTS:

Algonquin College Fitness & Health Promotion
CanFitPro PTS
Lucas Parker Barbell Cycling
CPR/AED2

ANDY RANDHAWA

Hey there!
I’m Andy Randhawa, the newest addition to the Best Body Bootcamp family.

You can’t hear my accent while reading this but I’m Australian.
I grew up playing a lot of sports like tennis, basketball, boxing and footy (Aussie rules football) and competed professionally in tennis.

I have transformed bodies for over 12 years and also helped them show it off on stage.

I have an extensive knowledge about training and nutrition which I can apply to my clients to bring them closer their goals.

When I’m not making people sore or make them complain while training I spend my time doing filmmaking, videography and hanging out with friends (I need new ones in Canada).

Look forward to making you get your dream body.

CERTIFICATIONS/ACHIEVEMENTS:

Diploma of Fitness
Bachelors of Exercise Science
BoxFit Level 1&2

DANIELA NAHAS

My journey in fitness and health began about 15 years ago. Before that, like many of you I struggled with yo-yo dieting, and doing countless hours of cardio just to stay looking slim. Boy I wish I could talk some sense into my past self! But health is a journey and I am so grateful for all of my experiences, which have shaped what I have to offer our members today.
Over the years I have experienced first hand the life changing benefits of incorporating the right kind of exercise into my life. That motivated me to become a personal trainer 15 years ago, and it still continues to motivate me today. I want everyone to be able to to experience what exercise can do for their well being, self confidence and physique.
I used to struggle with my nutrition in a big way, so I completely empathize with you, if this is the hardest part for you when it comes to seeing long term change. I once struggled with eating disorders, followed by any years of a very negative relationship to food, even during my initial years as a personal trainer.

It occurred to me one day that I could not help my clients make changes and make better choices, without first focusing on myself. It was through completing my Holistic Lifestyle Coach Certification that I was able to change my relationship to food and be able to genuinely help clients get closer to their goals.

My increasing passion for nutrition and health led me to become certified as a Health Coach. As a health coach, I am able to help my clients delve deeper into your relationship with food and their health. What lies beneath our patterns and habits is fascinating and when you can tap into that it can have an incredibly powerful impact on our lives, and bring about real change!

These days I leave most of the bootcamp training to our awesome trainers, but I continue to share my passion for nutrition and fitness in our private member facebook group and work on our ever evolving member offerings.

My other passion? I am the luckiest mom to a 9-year-old boy. He keeps me on my toes and I must admit has helped me grow in ways I never thought possible. Together with hubby Roger Nahas, we like to spend plenty of time outdoors, along with the latest family hobby – board games.

When I get me time, I like to do yoga, read, cook, and spend time in nature.

I look forward to having you join us!

CERTIFICATIONS/ACHIEVEMENTS:

Health Coach Certification – Health Coach Institute
C.H.E.K Holistic Lifestyle Coach Level 2
C.H.E.K Holistic Lifestyle Coach Level 1
Scientific Core Training , C.H.E.K Institute
Program Design, C.H.E.K Institute
Human Kinetics Exercise Anatomy
SPI Advanced Training for General Fitness
SPI Technical Aspects of Strength Training
SPI Nutrition for Sport and Performance
Emergency First Aid & CPR

ROGER NAHAS

My journey in fitness and nutrition is a little different than most. You see, I’m a former fat kid! The kid who was a total introvert! I was always the guy who was too embarrassed to take his shirt off at the beach! But I remember the day everything changed for me – I looked in the mirror and wasn’t happy with what I saw. I made the decision to change my body and my life. It was 1999 and I took a before pic and measurements and body fat and I entered the Body for Life Challenge. Over the next 90 days, I completely changed my eating habits, and worked out regularly. I actually was awarded the Canadian Grand Champion for my age category!

I was no longer the fat kid. I looked forward to getting to a beach so I could take my shirt off and I became more outgoing and fun! After seeing the difference it made in my life I decided that I wanted to dedicate my life to helping people realize the amazing benefits of optimal health and fitness.

I started out as most trainers do in your typical gym. After years of working in a gym setting, I was getting disillusioned with how Big Box Gyms operated. I wanted to train people functionally and to make their bodies strong in the movements they used in the real word. I wanted to make working with a highly trained instructor more affordable, and I wanted to make fitness fun because let’s face it; if you are having a blast, it makes it that much easier to stick to it. The result was the launching of Best Body . I have to tell you that although I looked great in the after pic above, the food and exercise plans I followed to get that after pic, hurt me in the long run. It made me look good from the outside but my body was breaking down on the inside. The way I was working out and what I thought was healthy eating was in fact hurting me in the long run. I was over training, taking longer to recover from my workouts, I tore my rotator cuff and had gut issues. Nothing I could do was helping and then I was introduced to a C.H.E.K Holistic Lifestyle Coach who helped me. Turns out I was stressing my body beyond repair and then giving it food that wasn’t helping but was actually stressing my body even more. He made me look at my body and the food I put into it in a totally different way.

That lead me to complete my certification as a C.H.E.K Holistic Lifestyle Coach and we pass that knowledge on and encourage holistic nutrition to our members.

In addition to running the day-to-day operations of Best Body Bootcamp, I also work with individual clients doing fitness training as well as holistic nutrition and lifestyle coaching.

When I’ve got a bit of free time, I spend as much of it as possible with my wife and son, I bike year round, play hockey, practice Tai Chi daily, read & take courses.

I hope to see you soon so we can transform your body and life!

CERTIFICATIONS/ACHIEVEMENTS:

C.H.E.K Golf Performance Specialist
C.H.E.K Holistic Lifestyle Coach Level 2
C.H.E.K Holistic Lifestyle Coach Level 1
Scientific Core Training , C.H.E.K Institute
C.H.E.K Golf Performance Specialist
C.H.E.K Holistic Lifestyle Coach Level 2
C.H.E.K Holistic Lifestyle Coach Level 1
Program Design, C.H.E.K Institute
Program Design, C.H.E.K Institute
Scientific Core Training , C.H.E.K Institute

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I’ve been a member now for about 3 months and can’t say enough great things about this place! I stopped seeing results in my usual workouts and felt like I plateaued until I joined BBB. The trainers are all very friendly and knowledgeable and I love how they change the workouts every 4 weeks! Definitely recommend this place!!

Christina Mansour-Ariganello