One X Sport - Fitness and Healthy Living

Plan Ahead

• Shop Smart. Write out your meals before you go shopping. Create your shopping list based on those meals.
• Prepare veggies and meats when you get home from the grocery store.
• Wash salad greens dry and store in plastic bags.
• Chop or slice veggies and store in sealable bags to make stir- fry during the week.
• Divide fresh meat into appropriate serving sizes, wrap and freeze.
• Pre-cook rice to add to fajitas or stir fries later in the week.
• Pull out the slow cooker and try making pot roast, chili or stew.

Japanese Noodle Salad
A nutritious salad great for a meal or a side dish.  

Ingredient list

Dressing

2 tbsp white vinegar

3 tbsp sugar or splenda

1 tsp sesame oil

1 tbsp soy sauce

Mix together in a bowl.

Salad

1 cup cooked cubed chicken

2 cups shredded cabbage

2 chopped green onions

1 cup chow main noodles (or other crunchy noodle)
2 tbsp slivered almonds

Combine all ingredients in a bowl. Top with dressing.

Add Variety

• An easy way to add variety to a basic stir fry with plain rice or noodles is to try different sauces.
• Place at the serving area peanut, teriyaki, pesto, or salsa sauces.
• Let people choose what sauce they want to put on their dish.