BCF FAMILY

OPENING HOURS

Monday-Thursday 6:00pm-8:00pm

​Saturday-Sunday 1:00pm-3:00pm

Edison Johnson Recreation Center

500 W. Murray Avenue

Durham, NC 27704

Contact Us

Rachel Fleming

rachel.n.fleming@duke.edu

Tel: 919-681-1203

BCF TEENS

OPENING HOURS

Wednesday and Thursday 5:00-7:00pm

W.D. Hill Recreation Center

1308 Fayetteville St. 

Durham, NC 27707

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© 2019 by Bull City Fit.

Pronto Meals

September 25, 2017

 

When it's getting late and the kids are asking "what's for dinner", your first thought might be to grab take out.  But wait a minute... there IS a better way.

With just a bit of pre-planning, it is possible to create delicious, easy AND healthy options on those evenings when you need to put a meal together FAST!


Here are three ideas for super fast, delicious AND good-for-you meals:


Meal 1:

Tuna  + Chopped Celery  + Chopped Egg + Pepper + Mayo =  

A delicious tuna salad that may be served with several whole grain crackers, along with sliced tomatoes and cucumbers.
 

Meal 2:

Serving of canned black beans (warmed up and well -drained), topped with fresh snipped cilantro + shredded cheddar + chopped left -over chicken (optional)  + your favorite salsa =

A protein packed meal that is ready in minutes.  Feel free to vary the toppings: other ideas include sliced black olives, pieces of avocado....even thin slices of jalapeno peppers!!!


Meal 3:

One slice of whole grain toast + mayo +  3 strips of crisp bacon + 2 slices of tomato + a handful of chopped lettuce + 1 or 2 slices of avocado =

A yummy open -faced BLT sandwich. Serve with raw carrots dipped in hummus. 


Tips for Being Able to Throw a Meal Together FAST:

  • Plan ahead: Make a grocery list so that you will have needed items on hand.

  • Think about meal BALANCE: Meals must provide a protein source and should include one or more veggies.  If a  starch/grain is included (such as pasta, rice or bread), remember to stick with only one to two small servings.

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