5 Super SimpleA lot of times when people get started on a weight loss journey, they tell me that they don’t know what to EAT! 
I know eating healthy can seem super time consuming—but it doesn’t have to be! I like to think of myself as a lazy chef haha, I never spend a ton of time cooking! 
I wanted to share some of my tips with you—here are some super easy on the go meal ideas! 



#1: Omelets

Omelets are loaded with protein and healthy fats, and it’s super easy to throw some veggies in there to get your day started off right! My favorite is a 3 egg omelet with a little bit of avocado, spinach, and tomatoes.



#2: Smoothies

Smoothies CAN be a great option—if you make them at home. Your average smoothie from Jamba Juice has at least 600 calories in it, and some contain more calories than you should have in a day!


My favorite healthy smoothie is chocolate peanut butter cup Shakeology:
1 cup almond milk
1 scoop chocolate Shakeology
2 Tbs Just Great Stuff (powdered peanut butter, you can use regular peanut butter if you want)
1 big cup of ice

Blend to perfection and enjoy!

#3: Protein pancakes

MOST pancakes are loaded with sugar and unrefined flour, spiking your insulin and leaving you HUNGRY a few hours later. Protein pancakes, however will stick with you for hours AND they are SUPER simple to make! Here are some of my fave recipes:

Peanut butter protein pancakes
Sweet potato protein pancakes
Peanut butter and cream cheese stuffed protein pancakes


#4: Oatmeal

Oatmeal is a GREAT choice—if you don’t do the instant kind that’s loaded with sugar. Oatmeal is filled with fiber to keep you FULL for hours—be sure to pair it with some protein like in the recipes below!

Peanut butter banana french toast oatmeal
Banana bread overnight oats
Chocolate peanut butter overnight oats



These are totally interchangeable for me lol. So pick and choose when/what you want to eat!
Turkey Chili! http://www.fitwithrachel.com/easy-21-day-fix-dinner-recipe-turkey-chili If you want even faster, grab a can of Amy’s organic low sodium chili and add 1/2 an avocado =) 
Gnocchi! Load up the veggies and lean protein and this is a super yummy and fast dish! http://www.fitwithrachel.com/cheese-gnocchi-shrimp
Salmon and asparagus! I just roasted them at 450, topped with olive oil, salt, and pepper! Asparagus takes about 20 min, salmon is usually 10-15 min =) I also added a little dill to the salmon!
When I’m on the road, I never hit up fast food—ever! But I do go to the Starbucks drive through and grab a protein plate! These are awesome and filling! 
Salads!!!!! I LOVE salads and eat them daily! Switch it up and add different nuts (like pecans!) or avocado, strawberries, chickpeas, etc.! 
Eggs all day! I just used a steamed bag of veggies, fried up two eggs and topped with salt and 1/2 an avocado!
Steamed veggies and roasted sweet potato with coconut oil and cinnamon! 
Grab spring rolls from your grocery store—sometimes I’ll dip them in hummus! It’s good!
Egg cups!!!!! Crack eggs in a muffin tin and put them in the oven at 425 for 10-15 min (times may vary so keep an eye on them!) Eat with veggies =) 
Veggies with avocado, Applegate Farms chicken apple sausage! Those are AMAZING!!
SO, the theme with lunch/dinner is typically lots of veggies with a lean protein and a little healthy fat =) 
 14 on the go meal ideas
Did this help you? If so, I would really appreciate it if you comment below and share on Facebook!










Rachel Ngom’s Blog
Email: Clientcare@fitwithrachel.com

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“Life is a gift, and it offers us the privilege, opportunity, and responsibility to give something back by becoming more.” Tony Robbins

PS. If you’re not at your goal weight & need support to get there, this group is what you need.

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