Bill Sias MPHC, Pn1, SFMA, FMSC2, YBT, FCS, M-CPT
1. Rotisserie Chicken Plate
Time: 5 minutes
Effort: Caveman-low
What to do
- Buy a rotisserie chicken.
- Eat the dark meat first (don’t argue with me).
- Add:
- Steam-in-bag veggies or
- Pre-washed salad + olive oil + salt
Optional upgrade
- Sauerkraut or pickles on the side
Why it works
Protein done. Decision fatigue gone.
This is dinner, not a moral failing.
2. Egg Roll in a Bowl
Time: 10 minutes
Effort: One pan
What to do
- Brown 1 lb ground beef or pork.
- Add bagged coleslaw mix.
- Splash coconut aminos.
- Garlic + ginger if you have them.
Finish with
- Sesame oil
- Chili crisp or sriracha
Why it works
Tastes like takeout.
Cleans up like breakfast.
3. Emergency Steak & Veg
Time: 10–12 minutes
Effort: One skillet
What to do
- Salt steak.
- Hot pan. Cook it.
- While it rests, sauté frozen green beans or broccoli in the same pan.
Optional
- Butter.
- Lemon.
- Done.
Why it works
Steak is never the wrong answer when life sucks.
4. “Taco Night Without the Nonsense”
Time: 10 minutes
Effort: One pan, no shells
What to do
- Brown ground beef.
- Season with salt, cumin, chili powder, garlic.
- Serve over:
- Shredded lettuce
- Tomato
- Avocado
Add if tolerated
- Cheese
- Salsa
Why it works
Familiar flavors reduce rebellion eating later.
5. Sardine or Salmon Power Bowl
Time: 3–5 minutes
Effort: Open cans, assemble
What to do
- Canned sardines or salmon
- Drizzle olive oil + lemon
- Add:
- Leftover veggies
- Pickles or olives
Why it works
High protein. High nutrients.
Zero cooking when energy is gone.
If you need help with nutrition or meal planning—schedule a consult below.
No pressure.
No commitment.
Just clarity.
Call or text 231-329-8835 or email Bar.and.Plate@gmail.com