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Learn How to Use Quick & Healthy Meals for Weight Loss

By: Dr. Anthony Balduzzi, NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project,

quick healthy meals

It's common knowledge that eating right has a bigger impact on our overall health than working out does.

quick & healthy mealsEven if you accept that truth, it can be hard to find cost-effective and convenient options for healthy eating.

Between a hectic work schedule, balancing your family's needs, and rushing through the workday, it's hard to figure out where eating healthy comes in especially if you're not the main grocery shopper for the family.

But that's where we come in!

We'll share our tips and tricks for quick, healthy meals that will keep you sustained throughout the day.

Portioning With Quick & Healthy Meals

The heart of creating quick, healthy meals is right on your plate.

quick, healthy mealsWe use a principle called Perfect Plates to guide us as we create our meals. Perfect Plates allows you to not only choose the right foods, but also to portion them out in the healthiest way.

Using Perfect Plates is also a time saver, as it allows you to avoid counting calories.

Here is how a Perfect Plate is portioned:

  • One-half plate of non-starchy vegetables
  • One-fourth plate full of protein foods
  • One-fourth plate full of starches

Our favorite non-starchy vegetables are cauliflower, tomatoes, leafy greens, celery, broccoli, cucumber, bell peppers, mushrooms, asparagus, green beans, and zucchini.

Examples of healthy starches are legumes, peas, dried beans, lentils, sweet potatoes, corn, quinoa, oatmeal, brown rice, wild rice, other whole grains, and fruit.

Healthy proteins include lean meat, chicken, turkey, fish, seafood, tofu, eggs, low-fat cottage cheese, nonfat Greek yogurt, reduced-fat cheese, plant milk, and protein powder.

Meal Prep Tips for Quick & Healthy Meals

Using the perfect plate method is a really easy way to identify and create quick & healthy meals. Meal prepping, the practice of preparing your meals in advance, makes the decision to eat healthy food easier.

diet plan for menIf you are someone who finds doing dishes daily and cooking daily a huge chore, meal prepping is for you.

If you are someone who thinks that healthy foods are too expensive to buy, meal prepping can help change your mind.

And if you're just someone who wants more built-in accountability, meal prepping is definitely for you.

We go into depth on how to successfully meal prep for the healthiest and cheapest meals here:

  • Buy in bulk – this cuts the cost of healthy foods
  • Cook twice a week – you'll cut down on dishes significantly
  • Store your meals – this will give you immediate access to your healthy meals

All of these actions make your meal prepping accessible for you and streamlined to prepare.

Meal prepping does require work on the upfront, but it allows you to eat your meals with confidence.

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

1 day meal plan
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Snacking Alongside Quick & Healthy Meals

Even though you'll be filling up on nutritious and quick, healthy meals, it's important to recognize that snacking is probably still going to happen.

quick & healthy mealsMost people think that when dieting, you have to remove all snacking from your day.

But that's not the case! Healthy snacking is a great way to keep yourself on track for your fitness goals. You just need to find the right snacks.

When choosing your snacks, try to keep it within about 250 calories. This amount will keep you full, but won't ruin a future meal.

The best snacks to accompany quick, healthy meals are all good sources of protein, fiber or healthy fats.

Our favorites are nuts, berries, protein shakes, raw veggies with hummus, greek yogurt, fruit, and almond butter.

Along with choosing nutritious snacks, try drinking water before you eat on them. Drinking water before snacks and meals can help to reduce cravings and keep you hydrated.

Here are a few of our favorite quick & recipes to get you started:

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5 Delicious and Nutritious Soups for Weight Loss
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Delicious Weight Loss Recipes for Breakfast, Lunch and Dinner
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5 Muscle Building Recipes to Get You Addicted to Smoothies!
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Satisfy Your Hunger With These Delicious Homemade Protein Bars
egg, quinoa, and avocado recipe
Egg, Quinoa and Avocado with Steamed Vegetables

Staying Committed

Even with all the knowledge of how to create quick, healthy meals, it can be difficult to stay committed to a nutritious meal plan.

quick & healthy mealsEspecially for those of us who are making a big life change by eating healthy, staying on the right track can be daunting.

The best way we've found to stay committed to eating well is to find a community who are going through the same trials and can support you.

Here at the Fit Father Project, we have trainers who can guide you and fathers like yourself who can relate to you.

The FF30X program offers you training resources and an outlet for your successes and failures. FF30X fits all the criteria of the perfect weight loss plan for men over 40.

Join our brotherhood and experience the difference in workouts and meal plans that really work.

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

1 day meal plan
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Your friend in health,

Dr. Anthony Balduzzi NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Dr. Anthony holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania, a Doctorate in Naturopathic Medicine, and is also a national champion bodybuilder.

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Anthony founded The Fit Father Project & Fit Mother Project to help busy Moms and Dads get and stay permanently healthy for their families.

Brotherhood Nickname: Mr. Results
Bragging Rights: Has helped over 10,000 families lose over 100,000 lbs of fat and rebuild lean muscle

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

Small note about research cited in this article:

*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info on how to make quick, healthy meals. 


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Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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