Dinner Fix Series: #1

We're here because...well...DATA! Thanks for tracking your meals, and keep it up. We're better able to make recommendations for your best health when we know what you're eating.

Because we've learned dinner can be a pain point when it comes to good nutrition, here is the first of three emails. We're offering fast, firefighter-proof meals built for busy nights. Each takes 15 minutes, packs 30–40g of protein, and fuels recovery without slowing you down. Rotate through these three templates and keep dinner simple, strong, and satisfying.

⓵ The Grill & Go Bowl

Base: Brown rice or quinoa (microwave packet = 90 seconds)
Protein: Chicken breast, steak strips, or tofu (pre-cooked or quick sear)
Veg: Bell peppers, onions, and spinach, toss in the pan or grill basket
Finish: Drizzle with olive oil or teriyaki, sprinkle sesame seeds

Pro tip: Prep double protein on shift for tomorrow’s lunch.

⓶ The Fast Firehouse Flatbread

Base: Whole-grain or naan flatbread
Protein: Rotisserie chicken, tuna, or ground turkey
Veg: Spinach, tomato, mushroom, red onion
Cheese (optional): A sprinkle of feta or mozzarella
Finish: Bake or broil 8–10 min; top with hot sauce or balsamic glaze

Pro tip: Slice into quarters. It’s perfect for grab-and-go calls.

⓷ The 3-Alarm Skillet

Base: Whole-grain pasta or chickpea noodles
Protein: Lean beef, turkey, or lentils
Veg: Zucchini, peppers, broccoli (all or one - toss them straight into the sauce)
Sauce: Marinara or spicy arrabbiata
Finish: Add parmesan and crushed red pepper

Pro tip: Keep frozen veggies on hand. They’re quick, cheap, and still pack nutrients.

Oh, and 2 last things...

Keep it simple: these are one pan, 15 minute meals. If you're not using this list, just make sure to keep it simple with ingredients.
Stay consistent: Rotate your dinners, stay hydrated, and hit your goals. No takeout guilt required.

We hope this is helpful. Stay tuned to next week’s Dinner Fix #2. It brings new hearty meals with zero fuss.