We all know how busy life can be sometimes. When trying to stay healthy and fit, or even trying to bulk up, one should be eating a healthy meal every two hours a day. The truth is, people forget to eat meals all the time. If you forget just 4 meals a week, thats 16 meals a month that you've missed out on that would help you hit your fitness goals. Thats why we are teaching you five great meals that are not only healthy, but are fast! These are perfect meals for when you're short on time and running out the door.

1: Oatmeal Shake with Egg Whites

This meal is amazing because it gives you a break from milk based shakes and also helps you eat more whole foods. This is perfect for breakfast since it has the protein and slow burning carbs which gives you the perfect amount of energy to start your day.

  • Just add 2 cups of Steel Cut Oats

  • ½ cup of egg whites

Blend until oats are smooth. If looking for more flavor try a little bit of protein powder.

2. Protein and Sweet Potato Shake

Sweet Potatoes and Protein powder are a great meal because it tastes just like dessert. Who would have thought that sweet potatoes and Chocolate protein make such a good mix? For this recipe you will need:

Cook sweet potato in microwave for 4-6 minutes, cut into blendable sized cubes, and blend together with other ingredients, add water as necessary.


3. Rice and Tuna

Once again we find ourselves with a strange mix of ingredients. Dont knock it till you try it. Everyone knows that rice and tuna are great foods to keep you fit and healthy. but did you know they taste amazing together? For this concoction all you need is:

  • 1 can of tuna

  • 2 cups of minute rice

  • (optional) Cheese, milk, and or parsley flakes to taste

Prepare rice to manufacturers instructions and simply mix together in a bowl, and enjoy!


4. Granola and Greek Yogurt

My favorite snack by far is granola, and to mix it with some greek yogurt is beyond amazing. I would recommend this meal to anyone looking for something delicious, quick, and full of nutritional value. For this treat you’ll need:

  • 2 cups of Greek Yogurt

  • 2 cups of Granola

Mix! and enjoy!



5. Boli’s Protein Powder Shake, with fruit

Our Protein is one the the most concentrated protein on the market. Our protein’s got 14 carbohydrates and 180 calories in every serving. It can be its own meal replacement powder (MRP). Its so easy to quickly mix up a shake in your mixer bottle, and drink it on the go. If thats not enough i would recommend a fruit to go with this delicious meal.  

Boli Nutrition Chocolate protein