TROUTVILLE, Va. (WDBJ) – A fitness expert is helping people skip the fast food and find ways to stay on track with their nutrition goals with a few meal prep tips.

BOCO Fit Rage owner Kristen Reimer joined Here @ Home to break down the importance of planning ahead when it comes to filling our plates.

She offered three simple recipes to keep you fueled up for a week of success:

• Overnight oats
  • ½ cup Old Fashion Oats
  • 1 scoop vanilla protein powder
  • 2 tablespoons chia seeds
  • Splash of vanilla extract
  • 1 teaspoon honey
  • Oat milk or other milk of choice
  • ½ cup frozen berries or as many as you can fit in the jar
• Mason Jar salads
  • 1 fist size of cooked chicken breast (shredded or diced)
  • 1/2 cup garbanzo beans
  • ¾ cupcup diced cucumber
  • 2 tablespoons of balsamic vinaigrette
  • As many leafy greens you can fit in the jar 
• Chicken burrito bowls
  • 1 fist size of cooked chicken breast (shredded or diced)
  • ½ cup quinoa or brown rice
  • ½ cup brown beans
  • 1 cup diced bell pepper
  • Taco seasoning
  • ¼ cup plain Greek yogurt
  • ¼ avocado

Reimer is also offering a free guide to creating a healthy plate. All you need to do is fill out a form on the BOCO Fit Rage website.

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