A Simple Meal for a Busy Woman

One of the biggest challenges for busy women today is finding the time and knowing how to cook a meal at home.  It can seem impossible, but I truly believe that every woman, whether preparing for one, two or four, can discover a plan for having a basic healthy meal at home at least most nights of the week. We don’t have to try and be perfect 100% of the time.  Why Am I So Intent on Meals At Home?
  • Its Healthier
A study posted by the Medical Express revealed that “those who cooked were more likely” to live longer.
  • It Gives You More Control
When you prepare your meals at home, you can choose how much butter, oil, sauce, sodium, etc. there will be in your food as well as your portion size.. It Gives You An Opportunity to Spend Time with Family A must in our house, even before children, is that all meals are eaten at the table with one meal together as a family at least 4-5 nights a week. That may mean that dinner is at        different times each night to accommodate our schedule, but it is a goal we work to maintain.  Cooking can actually be an opportunity to spend time together.  With a new summer schedule, we now have some time for my 8 year old daughter, Hannah, to begin her first basic lessons in the kitchen.  It Saves Money There is no doubt that eating home does not just save you calories, but it will save you money.    What Should You Do? Plan according to your schedule What is the easiest method and time of the day for you to put your meal together?  Take a few minutes at the beginning of the week to get a plan.  Remember your plan may vary from time to time or season in your life. It does not have to be extravagant. Be realistic Noticed I did not say, attempt 7 days a week to cook. Pick the number of days that will work and be realistic and basic with how you will prepare your meals.  Try This Oven Fried Chicken (adapted from Calorie King)
  • 1 cup corn flakes, crushed
  • 1/3 cup flour
  • 1 tsp salt
  • 1/2 tsp ground red pepper
  • 2 egg whites, slightly beaten
  • 1/4 cup skim milk
  • 2 lb boneless, skinless chicken breast, cut into even strips


Preheat oven to 400ºF. Spray cookie sheet with butter flavored cooking spray. Mix all dry ingredients in large bowl. Mix egg whites and milk in small bowl. Dip chicken into egg mixture and coat with corn flakes. Place on cookie sheet, and spray with more cooking spray. Bake in preheated oven for 15 minutes, then flip pieces and spray with more cooking spray. Continue baking for 10 to 15 minutes or until golden brown. Calories -156 Fat -1 Protein – 14 With the right motivation and a little preparation, you can save calories, save money and have more quatlity time with your family with a simple meal at home.   .



With over 22 years in the fitness industry, I have worked as a personal trainer, group fitness and weight loss instructor, corporate wellness educator, and executive leader for a hospital wellness center. Today, as a Wellness Coach and Fitness Designer, I am passionate about helping women, individually or in a group, create a fitness, food and faith design to learn how to manage their weight with healthy eating and exercise and find time with God in a busy world. When not working, I enjoy spending time with my husband of over 17 years and two children Hannah and Zach. To learn more about having a personal Fitness Designer and receive a free telephone consultation for your individual plan, go to my website at YourFitnessDesigner.