Are you trying to lose weight, gain muscle or just become fitter? It doesn’t require a special diet, but it does mean you have to eat healthy meals and snacks. Diets don’t work because they’re too restrictive and you can’t stay on them forever. At Team ISC in Sacramento, we help you use foods that are easy to find and good for you and ways to include them in your daily meals. It’s all about making smarter decisions when choosing food, not starving yourself.

You can eat pitas filled with spinach and feta scrambled eggs any time of day.

Whether you’re eating a sit-down or on-the-go breakfast or lunch or want a filling supper, the spinach and feta scrambled egg pitas will do the trick. Thaw, drain, and squeeze dry frozen spinach. Add a pinch of salt and heat until it’s steamy and then add 8 beaten eggs. Cook until the eggs are soft curds and add 1/4 cup crumbled feta, sprinkling pepper to suit your taste. Once the eggs have become firm, scoop it into a whole wheat pita that’s cut in half. Before adding the eggs, you can spread tomato pesto inside the pita, sliced tomatoes or lettuce.

Build a burrito from the fridge.

Burritos aren’t necessarily healthy. It’s all about what you put in them and the type of burrito you use. If you want easy meals that you can adjust based on the time of day or your food preference, burritos are a go-to option. Chop up ingredients and keep them in airtight containers, ready to use. Chopped lettuce, tomatoes, onions, peppers—red, green, spicy hot or bell, it’s your choice—-refried beans, chicken or eggs. Use healthier options for the wrap, such as whole grain, chickpea flour or cassava flour wraps. You can add eggs, chicken, thinly sliced lean flank steak, or go vegan with black beans. It’s a meal you can adjust to your taste and the time of day.

Salmon fits into any meal plan.

You can’t go wrong by adding salmon as your source of protein. It is loaded with nutrients and high in omega-3 fatty acids. You can even use canned salmon to speed up the preparation. Salmon stuffed avocados combine canned salmon with celery and parsley, then topped with a dressing of Greek yogurt, lime juice, mayo, Dijon mustard, salt and pepper. Before stuffing the halved avocados, scoop a tablespoon out of it, mash it and add it to the salmon mixture, then stuff the halves. Simple recipes for any meal can be salmon and eggs, or salmon and asparagus with a side salad.

• Oatmeal may not seem like an “any meal” type of dish, but you can make this heart-healthy food for any meal. Try mixing in Parmesan cheese and topping with spinach and poached eggs for a quick lunch.
• Keep essentials on hand and ready to use in combinations for any meal. Don’t limit any ingredient based on the time of day. Mushrooms, eggs, Greek yogurt, avocado, sweet potatoes, kale, kiwi and black beans are a few of those.
• Don’t forget healthy snacks. While you want meals to be easy, you want snacks to be even easier. Have individual serving-size packs of nuts, fresh fruit and vegetables already cut and ready, dip, cheese and hard-boiled eggs ready to eat.
• If you want more guidance, At Team ISC, we can help you learn the foods that are best to help you reach your goal or provide you with a meal plan that has recipes and even a shopping list.

For more information, contact us today at Team-ISC