Meals in Minutes.3

Zero-Cook, Fridge-to-Fork Meals

Reality Bite: There’s No Hack to Health

You’ve heard it before, but the truth is, there is no shortcut or backdoor to sustainable fat loss, strong energy and healthy aging. "Getting there" nutritionally takes knowledge, preparation, execution, and, most importantly, prioritization. But here is the good news: once you lock in a system that works, you are off to the races! If you can get into the habit of keeping real food in your fridge that you can prepare in minutes, it starts to feel effortless. In other words, it just becomes your routine.

This week is about zero-cook meals. No oven. No stove. Just fast, protein-packed meals you can pull straight from the fridge and pantry. Take out be gone!

Mindset of the Week: Keeping it Simple, Keeps it Quick

You don’t need to cook to eat well, just a simple plan you will follow through on. Let's acknowledge that if we can allot time to check YouTube subscriptions, we can find the time to open a can, rip open a pack of greens, and layer a few things in a bowl. It is faster and healthier, and just as quick, if not quicker, than waiting in line at (insert joint of choice, they all tend to be slow in general, don't they?).

Week 3 Shopping List 🛒

Protein:
Canned tuna or salmon (in water) – 2–4 cans
Rotisserie chicken or grilled chicken strips
Deli turkey or roast beef (see note below)
Optional: roast your own chicken breasts or steak (see tip)

Veggies + Greens:
Baby spinach, arugula, or spring mix
Coleslaw mix or shredded cabbage
Cherry tomatoes
Mini bell peppers -
Cucumbers
Pickled onions or beets

Add-Ons + Extras:
Avocados
Hummus
Whole grain wraps or pitas
Canned beans or lentils (rinsed and drained)
Olive oil, vinegar, mustard
Feta or goat cheese
Nuts or seeds
Spices: salt, pepper, chili flakes, za’atar, everything bagel seasoning

 A Note on Deli Meat

Deli meats are convenient, but many are high in sodium and preservatives. If concerned and wanting a better option, roast your protein once a week. For example: Roast chicken breasts: Season with salt, pepper, garlic powder, and paprika. Bake at 400°F for 22–25 minutes or until 165°F inside. Cool, slice, store.
Roast steak or beef strips: Salt generously. Sear or broil to medium-rare. Rest, slice thin, and store.

Meal 1: Rotisserie Remix Plate

Build it:
4–5 oz shredded rotisserie or roasted chicken
1–2 cups raw veggies (bell pepper, cucumber, tomato)
A handful of greens
½ avocado
1 tbsp hummus or olive oil + vinegar
Sprinkle of feta or seeds
Macros: 30g protein, 2+ cups veg Time: 4–5 minutes

Meal 2: Tuna Crunch Wrap

Ingredients:
1 can tuna (drained)
1 tbsp olive oil + mustard or vinegar
1½ cups coleslaw mix or shredded cabbage
½ bell pepper, sliced
1 whole wheat wrap or pita
Optional: chili flakes or seasoning

Instructions:
Mix tuna with oil + mustard. Stir in slaw and bell pepper. Stuff into wrap. Fold and go. Macros: 30–35g protein, 2 cups veg Time: 5 minutes

Meal 3: Deli Stack Box

Build it:
4 oz deli turkey or roast beef (or your own roasted meat)
Pickles or pickled onions
Cucumber and tomato slices
1 tbsp hummus for dipping
A handful of greens or arugula
Optional: a few olives or nuts
Eat it like tapas — stack, dip, roll, repeat.
Macros: 25–30g protein, 1–2 cups veg Time: 3–4 minutes

Bonus: Charcuterie Plate

Build it:
3–4 oz sliced roast beef, turkey, or grilled chicken
1–2 oz hard cheese (cheddar, gouda, etc.)
1 cup raw veggies (carrots, peppers, cucumbers)
A handful of salad greens
1 tbsp hummus or mustard
A few pickles, olives, crackers, or nuts to round it out
Macros: ~25–30g protein, 1–2 cups veg Time: 3–5 minutes

Coming Next Week: Part 4 Minimalist Batch Meals (that almost) Cook Themselves

Wednesday at Empower

Motor on The CrossFit Total

Intended Stimulus:

“CrossFit Total” should feel heavy and slow. You should feel mentally exhausted at the end of “CrossFit Total” due to the number of times you have to come face to face with maximal loads.
If you’re brand new to the movements, increase the reps and decrease the load so you can practice them. However, if you have some experience with these lifts, complete the WOD as prescribed and use it to measure your personal strength gains over time.

Warm-up | 3:00

:30 jumping jack

:30 jump squats

:30 calf stretch against post or rig (ankle mobility)

10 reps hip switches (hands off floor)

10 Kang squats

Tech | 1:00

Demonstrate: back squat, shoulder press, and deadlift

Specific Warm-Up | 8:00
For each lift use the following schema:
5 reps at 30% of 1RM
3 reps at 50% of 1RM
2 reps at 60% of 1RM
1 reps at 65% of 1RM
1 reps at 75% of 1RM
1 reps at 85% of 1RM

First attempt should be about 90-95% of 1 rep max.

WOD | 45:00 | H:12

Sum of the best three attempts at each lift:

1 rep max Back squat

1 rep max Shoulder press

1 rep max Deadlift