PT2 Trainer Satch shares two of his go-to lunches: IMG_1238 I am always looking for ways to cook quick, healthy and nutritious meals that I can prepare in advance to be used for throughout week. Proper nutrition is a key to living a healthy and fit lifestyle and meal planning and prep are sure way to set yourself up for success. Take the time once or twice a week to sit down to plan your meals and snacks. This way you can ensure you have all the needed items when grocery shopping come around but more importantly when hungry strikes!

I’ve provided two of my go-meals that I created while experimenting in the kitchen throwing random ingredients together and they turned out to be nutritious and delicious! Both can be prepared with 30 minutes and include fresh ingredients. Remember, clean and healthy food doesn’t have to be bland and boring. Get in the kitchen, mess around and have fun! Enjoy!

Quinoa Salad with Chickpeas & Apple


Salad 1 cup quinoa (uncooked) 1 can chickpeas (or mixed bean blend) 1 red pepper, chopped 1 green apple, chopped 1/2 cup walnuts, toasted 1/4 cup dry cranberries, unsweetened **optional, 1 cup cooked lentils**

Dressing 1/4 cup extra virgin olive oil 1/4 cup white wine vinegar 1 tbsp organic honey or agave nectar sea salt & pepper to taste


1. Cook quinoa according to package directions, drain and set aside to cool in large mixing bowl 2. Add in chickpeas, apple, pepper, dry cranberries and walnuts (Tip: make sure quinoa has had time to cool before adding dry cranberries as they will absorb the excess moisture that is released and plump up) 3. Whisk together all dressing ingredients (shake up in a jar) 4. Drizzle dressing into the bowl and toss all the ingredients together

Store salad in refrigerator and use throughout the week as a side to a meal or snack!

Scrambled Tofu with Veggie Patties


Scrambled Tofu 1 block firm (preferably organic) tofu 1 red pepper, chopped 1 small red onion, chopped handful (6-8) mushrooms, chopped 1/2 tsp turmeric 1/2 tsp cayenne pepper

Veggie Patties 1 carrot, grated 1 zucchini, grated 1 medium sweet potato, grated 1 egg 1 tsp dry oregano (or any herb of choice) sea salt & pepper to taste

1. Heat coconut oil in a pan over medium-high heat 2. Add in red pepper, red onion and mushrooms; cook, stirring occasionally until softened 3. In large mixing bowl add all ingredients for the veggie patties; mix together with hands until blended and form 4 - 6 palm sized patties 4. Stir tofu into pan; cook thru stirring often until all moisture has dissolved 5. Once tofu has cooked thru (3-4 mins), maintaining a firm consistency, stir in cayenne pepper, turmeric and sea salt & black pepper 6. Set scrambled tofu aside 7. In the same pan, heat 1 tsp coconut oil over low heat and pan-fry veggie patties until golden brown and cooked thru

Serve a portion of scrambled tofu with three veggie patties, 1/2 sliced avocado and tbsp of salsa for a dinner for two or package it for lunch tomorrow!

Photo borrowed from veggieparadiseDOTcom