Adjust Your Meals to Fit Your Needs: 3 Quick and Simple Recipes

Nothing beats quick, easy, adjustable meals.

I’m no chef. I’m probably the worst Registered Dietitian when it comes to actually making fancy meals. But I’m a realist. Sometimes quick and easy is the way to go. I also love meals that you can easily adjust carbohydrate and protein levels depending on your needs.

Hard Boiled Eggs, Quinoa, and Brussels Sprouts


  • Eggs (as many as desired)
  • 1 cup quinoa
  • 2 cups water
  • Garlic, olive oil, and salt to taste
  • Brussels sprouts (as many as desired)

Instructions for Boiled Eggs:

  1. Put the eggs in a pot and cover with an inch of water.
  2. Bring to a boil, turn off the heat, cover, remove from heat, and let them sit for 12 minutes. Drain.
  3. Pour cold water over the pot in the sink and add ice.

Instructions for Quinoa:

  1. Rinse quinoa, then put it in a small pot and turn the heat on low. Let it toast for a few minutes, stirring often. This brings out more flavor.
  2. For 1 cup quinoa, add 2 cups of water to the pot and bring to a boil. Once boiling, remove from heat, cover, and let sit for 10-20 minutes, depending on how you like the consistency. Add garlic, olive oil, and salt to make it really tasty.

Instructions for Brussels Sprouts:

  1. Rinse and trim Brussels sprouts
  2. Steam for 20-30 minutes to desired tenderness

To adjust for your needs, have one to three eggs for protein, and 1/2 cup to 2 cups of quinoa. The portions depend on your body size, intensity of workout, and how close your workout is to your meal. It will take some experimenting to see what works best for you.

Note: All three items in this recipe can be prepped and kept for quite a bit.

Garbanzo Bean Salad with Deli Turkey, and Goat Cheese

OK, the picture is heavy on onion. I love onions! But you can use less if you like.


  • Garbanzo beans (1-2 cans depending on amount desired)
  • 1/2 onion, chopped
  • 1-2 tablespoons olive oil
  • Salt and pepper to taste


  1. For the garbanzo bean salad, I used canned beans that I rinse.
  2. Cut up onion and add to beans
  3. Add 1 to 2 tablespoons of olive oil, and salt or pepper to taste. (Garlic goes great here as well.)

Deli turkey and goat cheese are plug and chug ingredients. Just add them to your grocery list.

As with the first meal, you can adjust protein by adding more or less turkey. You can adjust the carbohydrates by having more garbanzo bean salad. If you need more carbohydrates, you can always include some pasta in the bean salad.

Rotisserie Chicken, Baked Beans, Asparagus, and English Muffin

Rotisserie chickens are an easy way to get protein. Look at the ingredients. The more simple the better, as you can always spice things yourself. Canned baked beans aren’t perfect, but they are easy. Simply heat them up in a small pot and stir occasionally.

Break off the bottom part of the asparagus, rinse, and coat with olive oil. Lay them out in a pan then add salt and pepper to taste. Broil for 5 minutes, turn over, and roast another 5 minutes. When you turn them over, put the English muffin in the oven to toast. In 10 to 15 minutes you will have a full meal.

Add more protein to your diet:

The Skinny Guy’s Guide to Creative Protein

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