Sarah Coleman: Awesome sauce |

Sarah Coleman: Awesome sauce

Sarah Coleman/For Steamboat Today

Sarah Coleman brings years of personal health and fitness knowledge to the table as Explore's health and fitness contributor.

— What is a plan? It can be defined as a noun, "a scheme or method of acting, doing, proceeding, making, etc., developed in advance."

When it comes to healthy eating, you have to do exactly that — plan. There is really no way around it unless you have an in-house chef, no other responsibilities or eight arms and legs. This can be an overwhelming task to add to your already hectic schedules. However, with a few simple tricks and go-to sauces, you can be prepped and ready for a healthy week in no time at all.

Buy in bulk. When it comes to your protein get a few frozen options to have on hand! You can always buy meat fresh, put a little olive oil and spices on it, and freeze it to use later.

Freeze some of the meat you make in double portions so you can easily pull out dinner for two or four in a jiffy without de-thawing the rest. Get some chicken, shrimp, pork, or a few steaks! And remember to pull those out the morning you want to eat them, not when you want to eat.

At the beginning of your week or when you have time, make two to three sauces that will be good on anything and everything. Then, all you have to do is grab your protein, sauté fresh veggies, and voilà, dinner is served.

Here are four sauces that go with anything.

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Paleo Alfredo: creamy garlic heaven

Boil a head of cauliflower in chicken broth until it's super soft. In a blender, add your desired amount of butter and garlic then combine the cauliflower and broth. Blend until creamy. This is a great sauce to use over noodles, as a base on sweet potatoes, kale, pizza or chicken breasts.

Magic Green Sauce: summer in a jar

Blend one bunch of cilantro, one jar of capers, one bunch of scallions and a teaspoon of water or milk in a blender with enough olive oil to make it smooth. This sauce can be poured over shrimp, pork, kebabs or veggies.

Thai Almond Butter Sauce: Asian heat

Over the stove on medium heat add one cup of almond butter, ¼ cup of coconut aminos, crushed red pepper, 1 tablespoon of rice wine vinegar and ginger to your liking. Then stir until smooth.This is great as a stir fry base or really, with just about anything.

Chunky Fire Roasted Tomato Sauce: spicy and simple

This is the easiest one on the list. Simply purchase two cans of fire-roasted tomatoes and add basil. This can be served hot or cold. It's great as a salad topper, over steak or as an app with cucumbers to dip.

Now, you have no excuses because you have the tools to prep a wide variety of healthy meals in advance without strenuously cooking anything. All you need is one of these awesome sauces and dinner will be ready in a hot second. Go ahead, make two and have one the next day for lunch.

Oh, and don't forget to plan!

Sarah Coleman brings years of personal health and fitness knowledge to the table. Currently training, coaching and managing at Steamboat CrossFit in beautiful Steamboat Springs, she provides flawless technique and a positive attitude. Taking fitness to new levels, she uses the outdoor environment, your living room or work space, as well as the gym to influence and push her clientele. Funky knee socks and outrageous colors make Sarah unique, which transfers into her training and brings a smile to everyone's face.