Busy schedule? Crazy work days? Kids’ activities?
We get it. Trust us!
When life moves fast, nutrition can easily fall by the wayside.

But here’s the thing:
You don’t need complicated meal prep or gourmet recipes to fuel your body well.
You just need simple, effective strategies that fit your real life.

At Torque, we teach our members how to eat for energy, recovery, and fat loss—even when time is tight.

Here are some quick and easy meal ideas that busy people can use to stay on track:

🥚 1. High-Protein Breakfast: 5-Minute Egg Wrap

✅ 2 scrambled eggs + handful of spinach + sprinkle of cheese wrapped in a whole-grain tortilla
✅ Add salsa or hot sauce for extra flavor

Why it works:

• Quick to make
• Balanced protein, fat, and carbs
• Keeps you full through busy mornings

💡 Torque Tip:
If mornings are crazy, prep a few wraps ahead of time and freeze individually—then microwave when needed!

🥗 2. Grab-and-Go Lunch: Rotisserie Chicken Power Bowl

✅ Shredded rotisserie chicken
✅ Pre-washed greens (like spinach or arugula)
✅ Canned beans or quinoa
✅ Olive oil + vinegar dressing

Why it works:

• No cooking required
• High in protein and fiber
• Easy to customize

💡 Torque Tip:
Keep a rotisserie chicken on hand for emergency meals all week. Instant protein!

🥤 3. Fast Recovery Meal: Protein Shake + Creatine

✅ 1 scoop Ascent Protein (or your favorite whey protein)
✅ 3–5g creatine monohydrate
✅ Water, almond milk, or regular milk
✅ Add a banana or handful of berries if needed

Why it works:

• Rebuilds muscle
• Boosts recovery after workouts
• Super portable—blend or shake and go

💡 Torque Tip:
Creatine isn’t just for bodybuilders. Daily creatine helps preserve lean muscle, supports brain health, and boosts energy—perfect for busy, active people.

🍚 4. Dinner in 15 Minutes: Sheet Pan Salmon & Veggies

✅ Salmon filets
✅ Chopped broccoli, peppers, carrots
✅ Olive oil + lemon + garlic seasoning

Directions:

• Toss everything on a sheet pan
• Roast at 400°F for 12–15 minutes
• Done!

Why it works:

• Minimal prep and cleanup
• Healthy fats + protein + veggies
• Tastes amazing!

💡 Torque Tip:
Frozen pre-chopped veggies save even more time!

🥜 5. Emergency Snack: Protein + Fat Combo

When you’re running between meetings, games, or errands, have a go-to snack:

✅ Handful of almonds + a string cheese
✅ Greek yogurt cup + scoop of protein powder mixed in
✅ Apple slices + peanut butter

Why it works:

• Portable and mess-free
• Keeps blood sugar stable
• Prevents overeating later

💡 Torque Tip:
Always keep an emergency snack stash in your car, gym bag, or office desk.

🥇 Fueling Busy Lives at Torque

You don’t need to choose between being busy and being healthy.
You can have both—with a little planning, smart shortcuts, and consistent habits.

✅ Simple meals
✅ Daily protein and creatine
✅ Hydration and movement

Because strong, fueled bodies power strong, fueled lives. 🚀💪

-Amanda