Swellness LLC

Your guide to sustainable wellness

I’m so glad you’re here! With each newsletter you will receive easily digestible tips regarding fitness, exercise, nutrition, meal prep, and much more!

A healthy lifestyle that produces lasting results is 100% possible, and my goal is to show you how you can achieve just that…it’s probably simpler than you think. I’m here to teach you that wellness doesn’t have to be complicated or boring. You can be excited about moving and fueling your body in ways that are sustainable for your unique journey.

So let’s dive in! Today I am sharing some ideas for no cook meal prep. I know life can be hectic, and there are times when we may have only a few moments to throw something together. Even in the chaos, you can still fuel your body with nutritious food. Check out a whole day of nutritious meals – no cooking required!

• Breakfast : Start your day with overnight oats! These are very simple to put together in advance and store in the refrigerator. Nourished by Nic has an easy yet nutritious recipe. Check it out here!
• Snack : Enjoy Greek yogurt and blueberries for a yummy snack to keep you full between meals. My favorite combo is Siggi’s vanilla yogurt with a cup of fresh blueberries. This snack is full of healthy fats, protein, and fiber. When selecting a yogurt, look for one that is low in added sugar (I aim for under 10 grams).

• Lunch : Avocado tuna salad is loaded with healthy fats and protein. I love this recipe by Simply Recipes. Enjoy it with pita chips, crackers, or in a sandwich. Dave’s Good Seed bread is my go-to since it is high in fiber and whole grains, and it doesn’t leave me feeling bloated.

• Dinner : Chicken Caesar Salad is one of my favorite quick meals to throw together. You can either make your own Caesar salad or use a salad kit to save more time. Taylor Farms makes a really yummy one. Top your salad with precooked chicken strips, like Tyson’s grilled and ready chicken breast strips, and voila! Refreshing, high-protein dinner.
• Dessert : Do you tend to look for a sweet treat in the evenings? Protein hot chocolate is a great way to curb those sugar cravings. Heat a cup of milk, and mix well with your favorite chocolate protein powder to end the day with a nutritious treat. I like to use Orgain’s plant-based chocolate protein combined with Califia Farms toasted coconut almond milk. OR if you prefer something cool and creamy, try chocolate chia pudding!

What are some of your favorite quick and healthy meals? Feel free to reply to this email to share some ideas! I read and respond to all emails and would love to hear your experience.

Until next time, have a Swell Day!

If you are looking for a partner who can provide individualized, one-on-one support, schedule a call to discover if the Swell Life Program is a good fit for you. The consultation is 100% free with no strings attached.