Meals in Minutes: Part 2

May 28, 2025•6 min read

This 4-part series is built around one promise: time is not the obstacle to eating well. You can reach your health and body composition goals without living in the kitchen. This week, we’re tackling a sneaky roadblock to eating well that likes to disguise itself as “no time”: boredom.

🧠 Mindset of the Week: Flip the Script on “Boring”

Has this situation happened? You open the fridge. It’s full. Technically, you have food. But you think, “There’s nothing to eat.” It’s like a closet full of clothes with nothing to wear. What’s going on here, most often, is that the food in front of you doesn’t appeal. Subsequently, snacks, takeout, or something more exciting sneaks in. Here’s the hard truth: sometimes, we need to embrace boring to get where we want to go.

Try these mindset shifts as counter-arguments to "boring" next time an exciting meal calls.

Food isn’t entertainment. Your meals don’t have to always wow you, they have to fuel you.
Progress isn’t supposed to feel exciting. It’s consistent, not cinematic.
Boring is freedom. Build a reliable meal rotation. That’s power.
High performers eat on repeat. They don’t chase variety, they go after results.
Leftovers = strategy. You made a plan. You followed through and that builds strength.

This Week’s Meals: Batch cook these three options and remix them into fast meals during the week.

Week 2 Shopping List

Protein:
• 2 lbs chicken breasts
• 2 lbs lean ground beef and a dozen eggs.

Grains + Wraps:
• Brown rice and/or quinoa

Vegetables:
• 2 small sweet potatoes
• 1 lb Brussels sprouts
• 2 zucchini
• 2 onions
• 3–4 bell peppers
• Baby kale, spinach, or mixed greens
• broccoli, carrots, cabbage

Extras:
• Olive oil
• Almond butter
• Balsamic vinegar
• Garlic (1 bulb)
• Avocados (2)
• Goat cheese or feta - small container
• Nuts – pecans, walnuts, or almonds
• Hummus

Seasonings & Condiments:
• Salt + pepper
• Garlic powder
• Cumin
• Paprika
• Chili flakes
• Taco seasoning
• Soy sauce
• Sesame oil

Batch Meal #1: Shredded Chicken + Roasted Veg Bowl

Ingredients:
• 2 lbs chicken breasts
• 2 cups cooked brown rice
• 2 small sweet potatoes, diced
• 1 lb Brussels sprouts, halved
• 2 zucchini, sliced
• 1 red onion, chopped
• bunch of salad greens
• ½ cup goat cheese
• ½ cup nuts
• 1½ tbsp olive oil
• ¼ cup balsamic vinegar
• 2 tbsp almond butter
• 1–2 tbsp water
• Salt + pepper

Cook the Chicken: Two Options
Slow Cooker (hands-off): Add chicken, ½ cup water or broth, salt + pepper to slow cooker. Cook on LOW 6 hrs or HIGH 3–4 hrs. Shred in pot.
Skillet (quick): Halve breasts lengthwise. Season. Sear in olive oil, 5–6 mins per side. Let rest, shred or slice.

Roast the Veg: Toss sweet potatoes, Brussels sprouts, zucchini, and onion in olive oil, salt, pepper. Roast at 400°F for 25 mins, flip halfway.

Make the Dressing: Whisk almond butter, balsamic vinegar, water, salt, and pepper.

Build It: Layer rice + greens + roasted veg + chicken. Top with goat cheese and nuts. Drizzle with dressing.

Time spent: 30–35 mins (mostly hands-off), 25–30g protein, 2–3 cups veg, balanced macros

Batch Meal #2: Ground Beef, Two Ways

Mexican-Style Ground Beef

Ingredients:
• 1 lb lean ground beef
• 1–2 tsp olive oil
• 1 tbsp taco seasoning
• 1 clove garlic, minced (or ½ tsp garlic powder)
• Salt to taste

Heat olive oil in a skillet. Add beef and break it up. Once mostly browned, add garlic + seasoning. Cook another 2–3 mins. Cool and store. Use for: Taco bowls, wraps, stuffed in a sweet potato.

Asian-Style Ground Beef

Ingredients:
• 1 lb lean ground beef
• 1–2 tsp sesame oil or olive oil
• 1 clove garlic, minced
• 2 tbsp soy sauce
• Chili flakes to taste
• Optional: 1 tsp rice vinegar or honey

Heat oil in a skillet. Cook beef, breaking it up. Add garlic, soy sauce, and chili flakes. Stir 2–3 mins until fully cooked and coated—cool and portion. Use for: Stir-fry bowls, lettuce wraps, with sautéed cabbage, or rice Tip: Cook brown rice or quinoa at the same time to pair with both styles.

Time spent: 15 mins, 25–30g protein per serving

Batch Meal #3: Veggie & Egg Bake

Ingredients:
• 6 eggs
• ¼ cup milk
• 1 cup roasted or chopped vegetables
• ¼ cup goat cheese or feta
• Salt + pepper
• Optional: garlic powder, chili flakes, paprika

Preheat oven to 375°F. Whisk eggs, milk, and seasoning. Stir in veggies + cheese. Pour into a greased 8x8 baking dish. Bake 25–28 minutes until center is set. Cool + slice
10 min prep, 25–28 min bake, 15–18g protein per serving (3–4 servings)

Coming Next Week: Zero-Cook Meals. Fridge-to-fork meals in no time flat!

Come Say Goodbye to Big Cat

The Cat’s leaving the house.

This Saturday May 31, 2025 is Big Cat’s last day in the gym, and he’ll be coaching his final classes. Big Cat’s been here since the gym’s early days. We got our CrossFit Level 1 together back in 2017, along with Pom Pom and Super Mario. It was a tough weekend. Back then you had to write the exam on site on the last day. We were joined by others who were retaking it after not passing the first time. Truth is, we all left thinking we’d failed but fortunately, none of us did!

Big Cat was also there when I brought in my first group to coach. He has seen a lot and I’ll miss his steady presence. But times change, and he’s on an exciting prowl to Toronto. Sign up to tackle one last workout with him this Saturday at 8, 9 or 10 am and grab a treat after baked by the amazing KMT. Let's send The Cat on his way!

Wednesday at Empower

Warm-up | 6:00

2 rounds:

25' monster walk forward

25' monster walk backward

10 Kang squats (with PVC)

then, 1 round:

:20 jump and double clap (keep feet together and jump tall and straight)

:10 rest

:20 mountain climbers

:10 rest

:30 single under (keep feet together, jump tall and straight, and rotate wrists)

TECH | 2:00

Demonstrate: GHD hip extensions, Abmat sit-ups, and double-unders

Prep Work | 5:00 (use Heading 3 style)

5 GHD hip extension

5 Abmat situps

20 double unders (keep feet together, jump tall and straight, and rotate wrists)

WOD | H:30

Stimulus: 10:00 to 15:00 time domain

RX: (Use Heading 3 style)

5 rounds for time of:
15 GHD back extensions
25 AbMat sit-ups
50 double-unders

Intermediate option: (Use Heading 3 style)
5 rounds for time of:
10 GHD back extensions
20 AbMat sit-ups
30 double-unders

Beginner option: (Use Heading 3 style)
5 rounds for time of:
20-second GHD superman hold
10 AbMat sit-ups
30 single-unders