Using pre-made ingredients and components can really streamline your kitchen process and help you experiment with new foods and flavors without having to resort to complicated or time consuming recipes. Introducing a favorite of mine: this ridiculously easy, high protein, veggie-packed chicken salad.

In today’s post, I’m sharing 5 meal ideas that use 5 totally different flavors to create 5 easy, high-protein meals for your lunch or dinner meals this week. The idea here is that you’ll prepare your proteins at the start of the week and take just 30 minutes to make your meal each night. Whether you’re cooking just for yourself or your whole family, these simple, high-protein 30-minute meal ideas can easily be scaled for multiple servings, and most use easy freezer and/or pantry ingredients that you may already have on hand!

Today’s blog post combines these two loves (and gives you some options for a Cinco de Mayo dinner that aren’t the typical hard-shelled tacos). These recipes come from a macro-friendly cookbook that I created, alongside a dear friend and former client, back in 2018. That was six whole years ago, yet the recipes remain favorites in our home.

Rotisserie chicken is one of those often overlooked options that can cut down on our cooking time, make our food delicious, and add ease to our busy lives. It comes cooked and ready to eat and is a wonderful, healthful substitute to protein prep at home. Simplicity is key to sustainability in our nutrition and, with that in mind, here are 5 quick, simple meals using rotisserie chicken. Because these recipes are so simple and customizable, the ingredients and directions are merely suggestions.

Indulge in warmth and wellness with our High-Protein Winter Soup Recipe: Avgolemono. It’s a healthy, macro-friendly recipe with easy ingredients and instructions. Experience the comforting blend of creamy Greek chicken and lemon flavors. Discover a delicious and nutritious way to stay cozy this season. Try our easy homemade soup today!

Batch prepping refers to cooking large quantities of food ahead of time so that you can easily throw together a meal when it’s time to pack your lunch for the day or feed your family for dinner. When batch prepping, we can think less about the specific meals we are going to eat for the week, and more about creating the building blocks of those meals. This also makes grocery shopping and any meal planning you may do much easier!

We’re all about easy and yummy around here and these BBQ and Buffalo stuffed sweet potatoes check both of those boxes plus some. We plan to make these for the Superbowl and have been enjoying them often during this cold winter season. Hopefully, you and your family will love them too!

Meal prep is one of those things that we know can benefit us by cutting down on time in the kitchen and brainpower trying to constantly decide what to eat, but is also exhausting and often ends with tons of uneaten meals. This is where batch prep comes to the rescue, especially when planning meals for your whole family.

We often think of “meal prep” as a meticulous and time consuming routine that ends in perfectly portioned tupperwares full of your meals for the week. The beauty of a flexible approach to our nutrition is that we have the ability to shape “meal prep” into whatever fits our needs and our lifestyles best. We wanted to show the large range of what meal prep can look like for different individuals and their different circumstances, so this week we are sharing our best meal prep tips as nutrition coaches who have our own specific nutrition needs, as well as supporting our clients and their needs.

Simplicity is key to sustainability in our nutrition. Here are 5 quick, simple meals using rotisserie chicken that I’ve been loving for yum-factor, making my health easier, and speed in the kitchen. Because these recipes are so simple and customizable, the ingredients and directions are merely suggestions. Feel free to change them up as you see fit!

This recipe is one of our most popular, so we’re sharing it again in case you missed it the first time around. Whether you’re tracking macros or not, this recipe is a crowd-pleaser for it’s awesome flavor and generous portion size. It’s easy to throw together and is a healthy meal for the whole family.

Here at KLN, we don’t do meal plans. A meal plan doesn’t give you an alternative when it’s girls night, when you’re out for drinks after work, or when you’re on the road with your family. Most of all, a meal plan doesn’t take into account that life is chaotic and constantly changing.

How do you make an easy sheet-pan meal even better? You make it macro-friendly with seasonal squash and flavorful protein. Enjoy this simple sheet pan meal and learn how to switch up the ingredients to fit your specific nutrition goals.

We’ve loved sharing a glimpse of what nutrition for our coaches looks like in the past. As our KLN team has expanded, we wanted to again share the diversity (and similarities) in our approach as we all juggle busy schedules, responsibilities, personal goals, and our love of good food.

Preparing food for the week doesn’t have to be painful or take up your whole weekend in order to qualify as “meal prep”. Read on for some helpful tips for making the most of your time in the kitchen as a way to streamline your meal prep.

Overnight oats are one of our favorite breakfasts for busy mornings and can also be an easy afternoon snack when you’re on the go or even a yummy dessert at the end of the day. Check out these recipes (one for every day of the week!) and prep your breakfast (or snacks) for the whole week in about 15 minutes!

Just as there is no one size fits all approach when it comes to nutrition, there’s also no one size fits all approach to meal prep.  Everyone has different macro targets and every individual can choose how much time is spent in the kitchen in order to hit these targets. However you choose to prep your food should suit your lifestyle and be sustainable for long-term success. 

To give you a bit more insight into what meal prep while tracking your macros can look like, we are showing you what a week of meal prep looks like for each of us. While we all follow the same concept of flexible nutrition, our approaches are very different and are dependent on our personal lifestyles.

For the Crossfitters out there, the 2020 Crossfit Open is right around the corner and that means it’s time to crush some tough workouts. You don’t have to be an elite athlete to prioritize performance; regardless of your level or experience, just making sure that your nutrition aligns with your goals can help maximize both performance and recovery.