As an entrepreneur running two businesses, eLearning Partners, and Jonny Havey, LLC (currently known as Athlete with Asthma), and being a professional athlete with asthma makes my professional life pretty busy. Despite that, I am extremely passionate about health, wellness and fitness. Therefore, I spend a lot of time trying to figure out the best ways to not only "stay" healthy but excel at health and vitality. So let's dive into my 3 favorite nutritious meals that are easy to make.

Dining out, though enjoyable, often leaves me in a nutritional guessing game, especially concerning protein intake. It's a common struggle in America, where the societal norm seems to lean towards convenience over nutritional value. My journey, however, is a testament to the power of mindful eating, especially for someone with asthma, where diet plays a crucial role in managing the condition.

Well, we tend to eat out 1-2 meals per week, my culinary adventures are mostly at home, thanks to the incredible support of my significant other and weekly family dinners at my parents' house. These home-cooked meals are not only a source of comfort but also a means to ensure I'm fueling my body with the right nutrients. This doesn't mean I don't step into the kitchen. On the contrary, I cherish the moments I get to cook, creating meals that are quick, nutritious, and suitable for my busy lifestyle.

Tofu with Rice

One of my go-to dishes is tofu with rice. Highlighting the protein first is intentional, given the protein deficit in typical American diets. A block of tofu packs about 42 grams of protein and 420 calories, showcasing its efficiency as a plant-based protein source. This meal embodies the balance I strive for: high in protein, moderate in calories, and rich in other nutrients from added vegetables like broccoli and bell peppers.

Over the years I have developed a deep knowledge of the importance of protein-calorie ratios in food, a concept I delve into on my YouTube channel. It's a crucial factor in maintaining weight and supporting muscle development, especially vital for an athlete. This knowledge was a game-changer, correcting my misconception that vegetarian sources, despite their health benefits, could lead to weight gain if not balanced correctly.

• Calories: 800-1100 (400-600 per serving)
• Protein: 55g (22.5g per serving)
• Fat: 66g* (30g-35g per serving) – less depending on how much of the cooking oil you consume
• Carbohydrates: 56g

2X SERVINGS

• 3x tbsp Olive oil (to cook in the pan)
• 1x block of tofu
• 1x bellpepper
• ¼ Onion
• 1x Garlic Clove
• 1 cup of dried brown rice (save half for leftovers)
• 1 cup Arugula
• 5x Cherry Tomatoes
• ½ Medium Cucumber
• 8x tsp of Bragg Liquid Aminos (healthier soy sauce alternative)

Salmon with Pasta (and Salad)

Salmon with pasta is another staple in my diet, emphasizing the protein-rich salmon over the carbs. The nutritional value of salmon, with its excellent protein-calorie ratio, not only supports my athletic needs but also fits perfectly within my asthma management plan. The simplicity of this dish, seasoned with olive oil, lemon, and a touch of red sauce, highlights the ease with which a nutritious meal can be prepared.

• Calories: 1,200 to 1,600 (600 to 800 per serving)
• Protein: 103g (50g to 55g per serving)
• Fat: 37g (18g to 20g per serving)
• Carbohydrates: 153g (75g to 80g per serving)

2-3 SERVINGS

• Salmon with pasta
  • 2x Wild Caught Salmon Filets
  • 1x lemon
  • 1x tbsp of olive oil (for cooking in the pan)
  • 1x can of Kirkland organic tomato sauce
  • 5 oz Kirkland Organic Spaghetti pasta
  • Salt and Pepper to taste
• Salad
  • 1x Cup of Arugula
  • 8x Cherry tomatoes
  • ½ Medium Cucumber
  • 2 oz Feta Cheese

Chicken Tacos

Lastly, chicken tacos have become a favorite, especially after learning to make them in a crockpot. The choice between chicken breast and thigh is a lesson in nutrition itself, showcasing the trade-off between calories and protein content. Chicken breast wins the protein-calorie ratio battle if you are concerned about your weight. Accompanied by corn tortillas and guacamole, this meal is a celebration of flavors and nutrients, embodying the diversity of my diet.

• Calories: 1,500 to 1,800 (400 to 900 per serving)
• Protein: 161g (40g to 80g per serving)
• Fat: 43g (11g to 20g per serving)
• Carbohydrates: 167g (41g to 84g per serving)

2-4 SERVINGS

• Chicken
  • 3x Costco Organic Chicken breasts (1x pack)
  • 3-5x tbsp of Jamaican jerk seasoning (adjust based on spice level)
  • 6-8 Garlic Cloves
  • 1x lemon juiced
• Mango Salsa
  • 1x mango
  • 2x Medium Avocados
  • 1x lime
• 12x Corn tortillas
• Arugula

In conclusion, my life as an entrepreneur and athlete with asthma has been a journey of discovery, learning, and adaptation. Through mindful eating and a focus on nutrition, I've managed to navigate the complexities of managing asthma, maintaining performance, and living a healthy life. It's a journey I continue to share, hoping to inspire others to take charge of their health and wellbeing, one meal at a time.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.