Tomato Sardines, Veggies, Quinoa Bowl

Meal preparation is definitely the game changer, when it comes to putting together quick, healthy, nutritious lunches and dinners on busy weekdays. During hectic workweeks, you come close to decent salad-bowl meals moments, without the hassle and bustle of preparing the meals from scratch. That said, nothing comes easy. Deliberate thoughts and actions do come with meal preparation; just so you do not have to start from zero when preparing meal(s) on the actual day.


Canned sardines is a must-stocked item in our pantry. A good source of protein, omega-3, calcium - not only canned sardines is emergency food, it is also pantry-to-table (you can eat them straight out of the can!) meaning your meal is just ten minutes away.
Our family favorite brands include Crown Prince and Wild Planet. The Wild Planet brand of sardines also comes with No Salt version. 
Oven-Baked Sardines, Steamed Veggies Quinoa Bowl
Ingredients:
1-2 servings of roasted sardines with tomatoes, recipe here (this can also be scaled-up, part of meal prep. to prepare/cook more servings and freeze the leftovers for your next meal). Option to use straight out of the can - no cooking/roasting required.
4-5 cups of broccoli and cauliflower florets, kale, sliced zucchini (can be pre-cut in advance as part of meal prep)
3-4 mini bell pepper or regular bell peppers (any color), thinly sliced (can be pre-cut in advance as part of meal prep)
2-3 cloves garlic, minced
1 serving cooked quinoa (part of meal prep. batch-cooking quinoa)

Directions: Prepare sardines according to recipe above. Steam the vegetables with garlic for about 5mins. Assemble the roasted sardines and steamed vegetable on top of cooked quinoa.


Option to have roasted sardines with whole-wheat pasta, steamed broccoli, cauliflower, kale and snap peas.