5 Meals I Eat Every Week To Stay Fit

Optimize your health with these powerful nutrients.

Alyssa Atkinson
Feb 25 · 5 min read
Photo: Alyssa Atkinson

With television advertisements, magazines, and social media influencers raving about that one food or beverage that will help you “drop x pounds in 10 days”, it can be easy to compare your own fitness progress and dietary choices to others. However, looks can be deceiving.

These “results” are usually very misleading, and they don’t tell the full story. They can make you feel extremely discouraged about where you are at in your own health and fitness journey, so you might feel pressured to adopt someone else’s eating habits and fitness routine.

Here is the truth — there is no single meal plan that is right for every single person, because everyone’s body is unique. Fortunately, there is a far more sustainable way to get healthier and fitter, and it doesn’t involve a strict diet that cuts out carbs and essential calories.

There are a few universally applicable ways to get healthier and fitter that are both healthy and sustainable. They promote long-term results rather than a quick fix (which usually never lasts).

Some of these habits include:

  • Eating mostly healthy, minimally processed foods, with a lot of plant-based ingredients like fresh fruits and vegetables
  • Maintaining a balanced diet (one dessert won’t ruin your progress)
  • Cutting down on added sugars, processed foods, and packaged foods
  • Exercising regularly in a way that you enjoy
  • Hydrating properly (8+ glasses per day is ideal)
  • Getting ample sleep (7–8+ hours per night is ideal)

Now, the most challenging ones from the list for most people are the dietary changes, which is probably unsurprising to you. So, I am going to share five delicious, healthy meals I eat every single week to stay fit.

In doing so, I hope you can gain inspiration for creating your own healthy meals. Again, I want to stress that this is simply for healthy meal inspiration and ideas.

If you would also like a visual tutorial as well, check out the video I filmed for my YouTube channel below:

Video: Alyssa Atkinson

1. Nourish Bowl

One meal I eat every single week is some sort of nourish bowl with a base of vegetables.

An example of this is my high protein tofu sweet potato salad, which includes tofu for protein, pumpkin seeds and tahini dressing for healthy fat (and extra protein), and vegetables like spinach and sweet potato for key micronutrients and carbs.

A meal like this is great for a quick lunch, because it is ready in minutes as long as you use the microwave method to cook your sweet potato.

Alternatively, you could meal prep this dish on the weekend, and then grab it to take with you to work during the week.

This is a quick and simple option that I eat some variation of every single week. Even if you aren’t an experienced cook, you will have no trouble with this recipe.

2. Pancakes

Now, you might be thinking, how are pancakes healthy? Well, I make my pancakes with whole grain sources and fresh fruit for extra nutrients.

Plus, like I said previously, I like to include dessert in my diet. I strive for balance, which helps me actually stick with eating consistently well, because I never feel deprived.

I think this is a really important part of healthy eating that is overlooked. If you constantly feel deprived, then you will be less likely to stick to your eating habits, and you ultimately won’t enjoy your meals.

You can find my peanut butter banana pancake recipe on my blog here. The recipe uses rolled oats for the base, so if you are allergic to gluten, you can still enjoy this tasty, fresh stack of healthy pancakes.

3. Pasta

Pasta is a simple yet delicious dish that can easily be loaded up with vegetables and other nutrients.

To balance the meal, I like to add a protein source like tofu, use a bean or lentil pasta, and top the pasta off with olive oil or a marinara sauce which contains olive oil for some healthy fat. This helps me achieve a more macronutrient balanced meal.

One of my recent favorite variations of this dish has been garlic olive oil vegetable pasta. I chop up and sauté some fresh vegetables like onion, zucchini, and garlic, coat my cooked pasta in a bit of olive oil and spices, and then mix in the cooked vegetables.

4. Oatmeal

Oatmeal is one of my go-to work day breakfasts, and I have written about it countless times. It is a healthy whole grain carb source that is packed with vitamins, minerals, fiber, and nutrients.

It’s versatile and easy to customize with healthy fats and protein like nuts, nut butters, and seeds. It can be sweetened naturally with fresh berries. Plus, it tastes incredible with the right toppings.

Sometimes, I even like to add a bit of chocolate for a healthy dessert. This brownie batter oatmeal is a delicious treat, and it sneaks in nutrients.

5. Burrito Bowl

A burrito, taco, or burrito bowl/plate is the fifth meal that I keep in my weekly rotation to stay healthy and fit.

It is quick, easy, and it tastes incredible. I love to load mine up with brown rice, black beans, fresh vegetables, fresh lime juice, and avocado.

For a spicy twist and nutrient boost, try this vegetable fajita burrito bowl. It not only tastes amazing, but it is also a well balanced meal that is easy for beginners to take on.

Final Thoughts

While everyone’s body is unique, we can all benefit from eating meals that are fun, exciting, and include a good balance of carbs, proteins, and healthy fats.

Once I started paying more attention to the foods I fueled my body with, I became healthy, fitter, stronger, and more energized overall. Most importantly, I have been able to maintain these results for five years straight.

The meals you eat on a regular basis don’t have to be complicated to benefit you immensely. If your dishes include plenty of fresh produce and minimally processed ingredients, your overall health will ultimately benefit.

Subscribe to my YouTube channel here for healthy vegan recipes & more!

Alyssa’s Healthy Tidbits

Healthy eating tips, tricks, and fitness/lifestyle content to help you live your fullest life.

Alyssa Atkinson

Written by

Ohio U XC/Track alum. I love to run. I blog about food, health, fitness, lifestyle, + more! My Links (Blog, YouTube, etc.): https://linktr.ee/nomeatfastfeet

Alyssa’s Healthy Tidbits

I’m Alyssa, a vegan recipe creator and endurance runner. Here, you’ll find healthy eating tips, tricks, and fitness/lifestyle content to help you live your fullest life. You can find my recipes on my blog, nomeatfastfeet.com, as well as my YouTube channel — Alyssa Atkinson.

Alyssa Atkinson

Written by

Ohio U XC/Track alum. I love to run. I blog about food, health, fitness, lifestyle, + more! My Links (Blog, YouTube, etc.): https://linktr.ee/nomeatfastfeet

Alyssa’s Healthy Tidbits

I’m Alyssa, a vegan recipe creator and endurance runner. Here, you’ll find healthy eating tips, tricks, and fitness/lifestyle content to help you live your fullest life. You can find my recipes on my blog, nomeatfastfeet.com, as well as my YouTube channel — Alyssa Atkinson.

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