Mouthwatering Healthy Meal Ideas: Fuel Your Day the Right Way

Ever wondered how to enjoy delicious food while staying energized all day? The secret lies in nutrient-packed recipes that are as tasty as they are good for you. Whether you’re a fan of salmon or looking for quick solutions, this guide has something for everyone.

Each recipe is designed to be low-calorie yet rich in protein, ensuring you feel full and focused. From flavorful salmon dishes to easy-to-make options, these meals are perfect for busy lifestyles. Plus, they’re crafted to add variety and excitement to your routine.

Ready to explore innovative cooking techniques and meal prep tips? Let’s dive into a world of balanced, delicious, and energizing recipes that will transform the way you eat.

Key Takeaways : Healthy Meal Ideas

• Discover low-calorie, protein-rich recipes that keep you energized.
• Learn quick and easy meal prep tips for busy days.
• Explore flavorful dishes like salmon and other balanced options.
• Get expert-approved methods for nutritious cooking.
• Add variety to your meals with innovative ideas.

Introduction: The Energy of Healthy Eating

What if your daily meals could fuel your energy without compromise? The right food choices can make all the difference. According to Morgan Goodstadt, RD, balanced meals that include non-starchy vegetables, lean proteins, healthy fats, and complex carbs are the key to sustained energy.

Fresh vegetables, whole grains like rice, and quality proteins work together to keep you full and focused. These ingredients not only provide essential nutrients but also help control calories. Smart cooking methods, such as baking, roasting, and steaming, preserve the nutritional value of your food.

Looking for quick and easy dinner ideas for busy weeknights? This guide has you covered. From flavorful sauces to simple recipes, you’ll find options that fit your schedule. Using fresh ingredients like garlic and olive oil can elevate any dish.

Here’s a quick breakdown of what makes a balanced meal:

Component	Role
Vegetables	Provide vitamins, minerals, and fiber.
Proteins	Support muscle repair and energy.
Whole Grains	Offer sustained energy and fiber.
Healthy Fats	Promote heart health and satiety.

By embracing these principles, you can create meals that are both nutritious and delicious. Stay tuned for smart meal prep techniques and flavorful recipes that make healthy eating achievable.

Benefits of a Balanced Diet

Ever thought about how the right foods can transform your energy and health? A balanced diet is more than just eating well—it’s about fueling your body with the nutrients it needs to thrive. From lean proteins like chicken to hearty beans and fresh vegetables, every ingredient plays a vital role in your overall well-being.

Essential Nutrients for Optimal Health

Your body requires a mix of essential nutrients to function at its best. Proteins, found in chicken and beans, help repair muscles and keep you full. Vegetables provide vitamins and fiber, while whole grains offer sustained energy. Combining these elements creates recipes that are both nutritious and delicious.

For example, a simple chicken salad with leafy greens and a light dressing is packed with protein and flavor. Adding a bowl of vegetable soup can further enhance your nutrient intake. These dishes not only taste great but also support your health goals.

Impact on Energy and Weight Management

A balanced diet directly impacts your energy levels and weight. According to nutrition experts, meals rich in protein and fiber help control hunger and maintain muscle mass. This makes it easier to manage your weight without feeling deprived.

Here’s a quick look at how a balanced diet supports energy and weight control:

Nutrient	Benefit
Protein	Supports muscle repair and satiety.
Fiber	Promotes digestion and reduces hunger.
Healthy Fats	Boosts energy and supports heart health.
Complex Carbs	Provides long-lasting energy.

By focusing on nutrient-dense recipes, you can enjoy meals that are both satisfying and beneficial. Stay tuned for more insights on key ingredients and meal prep tips in the upcoming sections.

Understanding Key Ingredients in Healthy Meals

Curious about the building blocks of truly nourishing recipes? The secret lies in selecting high-quality proteins and fresh vegetables. These ingredients not only enhance flavor but also provide essential nutrients to fuel your day.

Proteins: Chicken, Salmon, Tofu, and More

Proteins are the foundation of any balanced dish. Lean chicken is a versatile option, perfect for grilling or baking. Salmon, rich in omega-3 fatty acids, adds a nutrient-packed punch to your plate. For plant-based alternatives, tofu offers a complete protein source that’s both flexible and flavorful.

Combining these proteins with fresh greens and whole grains creates recipes that are both satisfying and energizing. For example, a grilled chicken salad with kale and quinoa is a quick, protein-rich option. Similarly, baked salmon with roasted vegetables is a simple yet nourishing choice.

Vegetables and Legumes: Beans, Greens, and Beyond

Vegetables and legumes are essential for adding fiber and nutrients to your meals. Beans, like chickpeas and black beans, are packed with protein and make a hearty addition to soups and salads. Leafy greens, such as spinach and kale, provide vitamins and minerals that support overall health.

Incorporating these ingredients into your recipes is easy. A zesty salad with diced carrots, cauliflower, and chickpeas is both crunchy and nutritious. Adding a handful of greens to a tofu stir-fry boosts both flavor and nutrient content.

By focusing on quality ingredients, you can create dishes that are as delicious as they are beneficial. Whether it’s a salmon bowl or a tofu scramble, these recipes showcase the versatility of proteins and vegetables in cooking.

Time-Saving Meal Prep Tips

Looking for ways to simplify your cooking routine without sacrificing flavor? One-pan and sheet-pan recipes are here to save the day. These methods are perfect for busy individuals who want to spend less time in the kitchen and more time enjoying their day.

Start by organizing your ingredients ahead of time. Pre-chopped vegetables and pre-marinated proteins can cut your prep time in half. This small step makes it easier to assemble your dish quickly and efficiently.

One-Pan and Sheet-Pan Solutions

One-pan recipes are a game-changer for minimizing cleanup. Simply toss your ingredients onto a single pan, season with garlic, pepper, or your favorite spices, and let the oven do the work. The result? A flavorful and protein-packed dish with minimal effort.

Sheet-pan cooking is equally versatile. Roast a mix of vegetables and proteins like chicken or salmon for a balanced recipe. Use a light drizzle of oil to enhance the natural flavors without adding unnecessary calories.

“With the right tools and a bit of planning, you can create restaurant-quality meals at home in no time.”

These methods are ideal for families or anyone with a packed schedule. Experiment with different spices and herbs to keep your meals exciting. Whether you prefer a spicy kick or a mild flavor, one-pan and sheet-pan recipes adapt to your taste.

By focusing on efficiency and flavor, you can transform your cooking routine. These tips not only save time but also make it easier to enjoy nutritious and delicious meals every day.

Embracing Weeknight Dinner Solutions

Busy weeknights don’t have to mean sacrificing taste or nutrition. With the right approach, you can whip up delicious dinners that are both quick and satisfying. The key is to focus on simple recipes that prioritize flavor and efficiency.

Lean proteins like chicken are a great starting point. They cook quickly and pair well with a variety of sauces and spices. For example, a spicy chicken stir-fry can be ready in under 20 minutes, making it a perfect weeknight dinner option.

Quick and Delicious Recipes Without Compromise

One of the biggest challenges of weeknight cooking is finding recipes that are both fast and nutritious. The solution lies in dishes that use minimal ingredients but pack a punch in flavor. A simple chicken and vegetable skillet, enhanced with a tangy sauce, is a great example.

Here are some quick tips to simplify your weeknight dinners:

• Pre-chop vegetables and marinate proteins ahead of time.
• Use one-pan or sheet-pan methods to reduce cleanup.
• Experiment with spices to add depth without extra effort.

These strategies not only save time but also ensure that your dinners are packed with nutrients. Whether it’s a spicy chicken dish or a light vegetable stir-fry, these recipes are designed to keep you energized and satisfied.

Recipe	Preparation Time	Key Ingredients
Spicy Chicken Stir-Fry	15 minutes	Chicken, bell peppers, soy sauce, chili flakes
Garlic Shrimp Pasta	20 minutes	Shrimp, whole wheat pasta, garlic, olive oil
Vegetable and Tofu Skillet	15 minutes	Tofu, broccoli, carrots, sesame oil

By focusing on these quick and flavorful recipes, you can turn even the busiest weeknights into opportunities for delicious, protein-packed dinners. With a little planning, you’ll never have to compromise on taste or nutrition again.

healthy meal ideas

How can you make every bite both satisfying and nourishing? The answer lies in creative recipes that combine fresh ingredients with bold flavors. From hearty salads to protein-packed smoothies, these ideas are designed to inspire your next dish.

Take, for example, a salmon bowl with quinoa and roasted vegetables. This dish is rich in protein and packed with nutrients, making it a perfect choice for lunch or dinner. Adding a sprinkle of fresh herbs like dill or parsley can elevate the taste without extra calories.

For a comforting option, try a cheesy egg scramble with spinach and tomatoes. The combination of eggs and cheese provides a satisfying texture, while the vegetables add a burst of flavor. Pair it with a side of cauliflower rice for a low-carb twist.

“Cooking is about creativity. Every ingredient is an opportunity to explore new flavors and textures.”

Noodles can also be a star in your kitchen. A simple stir-fry with whole wheat noodles, beef, and broccoli is both quick and delicious. Toss in some garlic and a splash of soy sauce for an extra layer of taste.

Here are a few tips to get started:

• Experiment with spices and herbs to add depth to your dishes.
• Use rice or noodles as a base for a variety of toppings.
• Incorporate proteins like salmon or tofu for a balanced plate.

These ideas are adaptable for any time of day. Whether it’s a quick breakfast or a hearty dinner, there’s a recipe to suit your needs. By exploring new combinations, you can create meals that are both nutritious and exciting.

Diverse Recipe Categories for All Diets

Want to explore recipes that fit your lifestyle and dietary needs? From vegan to gluten-free, there’s a dish for everyone. These categories are designed to offer unique nutritional benefits while catering to different preferences.

Protein-packed salads are a great place to start. Combining fresh greens with lean proteins like chicken or tofu creates a satisfying and nutrient-rich option. Add a tangy dressing for extra flavor without the guilt.

Soups are another versatile choice. A hearty bean soup, for example, is both filling and nutritious. It’s perfect for those looking for a light yet satisfying meal. Pair it with a slice of whole-grain bread for a complete dinner.

For comfort food lovers, pasta dishes are a must. A cheesy baked pasta with spinach and tomatoes is a crowd-pleaser. It’s easy to prepare and fits into any calorie budget. Add a sprinkle of chili flakes for a spicy kick.

“Every recipe is crafted to balance taste and health, making it accessible for all home cooks.”

Here’s a quick look at some popular categories:

• Vegan: Plant-based dishes like tofu stir-fry and bean salads.
• Gluten-Free: Options like rice bowls and quinoa-based meals.
• Paleo: Focus on lean proteins and fresh vegetables.

These recipes are thoughtfully curated to provide a balance of macronutrients. Whether you’re a busy professional or a home chef, there’s something for everyone. Experiment with different flavors and ingredients to find your favorites.

By exploring these categories, you can create meals that are both delicious and tailored to your needs. From spicy dinners to comforting pasta dishes, the possibilities are endless.

Flavor-Packed Proteins for Your Meals

What’s the secret to staying full and energized throughout the day? The answer lies in protein-packed recipes that are as satisfying as they are delicious. From juicy chicken to hearty beef, these dishes are designed to fuel your body and keep hunger at bay.

Proteins like chicken, beef, turkey, and tuna are essential for muscle recovery and maintaining energy levels. For example, a 3-ounce serving of chicken provides around 26 grams of protein, making it a go-to choice for many recipes. Pair it with fresh vegetables, and you’ve got a balanced dish that’s both nutritious and flavorful.

High-Protein Options for Satiety and Energy

Incorporating protein into your meals doesn’t have to be boring. A Seared Steak With Cauliflower ‘Tabbouleh’ offers a robust 22 grams of protein per serving, while Skillet Chicken And Chickpeas delivers a hearty mix of flavors and nutrients. These recipes are crafted to maximize both taste and nutrition.

Flavorful sauces can elevate any protein dish. A tangy marinade or a spicy glaze can transform simple ingredients into a culinary masterpiece. For instance, a miso-glazed salmon bowl combines 22 grams of protein with a burst of umami flavor, making it a perfect choice for lunch or dinner.

Here’s a quick look at the protein content in popular recipes:

Recipe	Protein Content
Seared Steak With Cauliflower ‘Tabbouleh’	22g per serving
Skillet Chicken And Chickpeas	26g per serving
Miso-Glazed Salmon Bowl	22g per serving

By experimenting with different protein sources and cooking methods, you can create dishes that are both satisfying and energizing. Whether it’s a spicy chicken stir-fry or a comforting beef stew, these recipes prove that eating well can be both tasty and filling.

Creative Vegetable-Centric Dishes

Ever wondered how to transform vegetables into the star of your plate? With a little creativity, you can turn everyday produce into hearty, flavorful dishes that everyone will love. From roasted sweet potatoes to innovative salads, these recipes prove that vegetables can be both delicious and satisfying.

Roasted sweet potatoes are a versatile base for many recipes. Their natural sweetness pairs well with savory ingredients like garlic and herbs. Try topping them with a spicy black bean mix for a hearty and nutritious dish. This combination is perfect for a quick lunch or dinner.

Vegetables can also mimic classic comfort foods. Zucchini Pizza Boats, for example, are a fun and healthy twist on traditional pizza. Simply hollow out zucchini halves, add your favorite toppings, and bake until tender. The result is a flavorful and low-carb alternative that’s sure to impress.

“Vegetables are the ultimate canvas for creativity. With the right techniques, you can turn them into gourmet meals.”

Pairing vegetables with proteins like pork can create a balanced and satisfying plate. A pork and roasted vegetable medley is a great example. The savory pork complements the sweetness of roasted carrots and potatoes, while a hint of spice adds depth to the dish.

Here are some tips to make your vegetable-centric dishes shine:

• Use seasonal produce for the freshest flavors.
• Experiment with herbs and spices to enhance taste.
• Combine raw and cooked elements for texture variety.
• Repurpose leftovers into creative new dishes.

By focusing on fresh ingredients and innovative techniques, you can create meals that are both nutritious and exciting. Whether it’s a hearty sweet potato bowl or a light zucchini salad, these recipes showcase the endless possibilities of vegetable-centric cooking.

Recipe	Key Ingredients
Roasted Sweet Potato Bowl	Sweet potato, black beans, garlic, chili powder
Zucchini Pizza Boats	Zucchini, tomato sauce, mozzarella, herbs
Pork and Vegetable Medley	Pork, carrots, potatoes, paprika

With these ideas, you’ll never look at vegetables the same way again. Embrace the creativity and flavor that vegetable-centric dishes bring to your table.

Budget-Friendly Nutritional Cooking

Struggling to eat well without breaking the bank? It’s easier than you think. With a few smart substitutions and clever techniques, you can create nutritious meals that are both affordable and delicious. From pantry staples to seasonal produce, there’s no need to compromise on flavor or health.

Nutritious Meals on a Budget: Smart Substitutions

One of the easiest ways to save money is by using ingredients like beans and rice. These pantry staples are not only cost-effective but also packed with protein and fiber. For example, a spicy black bean and rice dish can be a hearty, satisfying meal that costs just a few dollars per serving.

Another trick is to stretch lean proteins like turkey or chicken. Adding beans or vegetables to a recipe can make it go further without sacrificing nutrition. A turkey chili, for instance, can serve a crowd while keeping costs low. Plus, it’s a great way to use up leftover ingredients.

“Cooking on a budget doesn’t mean you have to skimp on flavor. With the right techniques, even simple ingredients can shine.”

Don’t overlook the power of Parmesan rinds. Tossing them into soups or pasta dishes adds a rich, umami flavor without extra cost. Similarly, a bit of olive oil and pepper can elevate a simple vegetable dish into something special.

Here are some tips to make budget-friendly cooking work for you:

• Plan meals ahead to avoid last-minute, expensive purchases.
• Shop seasonal and local for the freshest, most affordable produce.
• Use pantry staples like pasta, rice, and canned beans as the base of your dishes.
• Experiment with spices to add depth and variety to your meals.

By focusing on these strategies, you can create meals that are both nutritious and budget-friendly. Whether it’s a spicy pasta dish or a comforting bean stew, these recipes prove that eating well doesn’t have to be expensive.

Global Flavors and Culinary Inspirations

Ready to take your taste buds on a global adventure? Exploring diverse culinary traditions can transform your cooking and bring exciting new flavors to your table. From the Mediterranean to Asia, each region offers unique techniques and ingredients that inspire creative recipes.

Mediterranean and Asian Influences

Mediterranean cuisine is known for its fresh, simple ingredients. Think grilled shrimp with a zesty lemon and garlic sauce or a hearty salad packed with greens and crunchy vegetables. These dishes are not only flavorful but also rich in protein and nutrients.

Asian cooking, on the other hand, often features bold spices and aromatic sauces. A miso-glazed tofu recipe, for example, combines umami flavors with a hint of spicy chili. Rice and noodles are staples, providing a versatile base for countless dishes.

Unique Spice Blends and Sauces

What makes global recipes stand out? It’s often the unique spice blends and sauces. A dash of pepper, a sprinkle of green herbs, or a tangy tamarind sauce can elevate even the simplest dish. These elements add depth and complexity, turning everyday ingredients into something extraordinary.

“Cooking is about exploration. Every spice and sauce is an opportunity to discover new flavors.”

For instance, Caribbean-style fried rice uses a blend of spices that create a perfect balance of sweet, savory, and spicy notes. Pair it with beans or a protein like chicken for a complete meal.

Experimenting with global flavors doesn’t have to be complicated. Start with a basic recipe and add your favorite spices or sauces. Whether it’s a pasta dish with a Mediterranean twist or a crunchy Asian-inspired salad, the possibilities are endless.

By embracing these culinary traditions, you can expand your cooking repertoire and create dishes that are both delicious and inspired. Take a culinary tour with each recipe and let global flavors enrich your kitchen adventures.

Quick and Filling Snacks for On-the-Go

Need a quick snack that keeps you going without slowing you down? Whether you’re rushing between meetings or need a boost after a workout, these snack ideas are designed to be both convenient and satisfying. Packed with protein and fresh ingredients, they’re perfect for busy lifestyles.

Protein Smoothies: Fast and Energizing

Protein smoothies are a go-to option for a quick energy boost. Blend ingredients like Greek yogurt, frozen berries, and a scoop of protein powder for a creamy, nutrient-packed drink. This recipe takes just minutes to prepare and keeps you full for hours.

For a crunchy twist, add a handful of nuts or granola on top. These smoothies are versatile, so feel free to experiment with flavors like chocolate or peanut butter banana.

Light Wraps: Portable and Balanced

Light wraps are another excellent choice for on-the-go snacking. Fill a whole-grain tortilla with lean proteins like turkey or tuna, fresh veggies, and a drizzle of olive oil. This combination provides a balance of protein and fiber, keeping you energized throughout the day.

Add a side of roasted chickpeas for extra crunch. These wraps are easy to prepare in advance, making them ideal for busy schedules.

“Snacking doesn’t have to be boring. With the right ingredients, you can turn a quick bite into a flavorful experience.”

Here’s a quick comparison of popular snack options:

Snack	Preparation Time	Key Benefits
Protein Smoothie	5 minutes	High in protein, customizable flavors
Light Wrap	10 minutes	Balanced, portable, and filling
Roasted Chickpeas	15 minutes	Crunchy, high in fiber and protein

These snacks are not only quick to make but also support your energy and health goals. Whether you prefer a smoothie or a wrap, there’s a recipe to suit your taste. Plan ahead, and you’ll never be caught without a nutritious option.

Meal Planning for Weight Loss and Longevity

Planning your meals can be the key to achieving weight loss and long-term health. By focusing on balanced recipes, you can enjoy flavorful food while staying on track with your goals. Start by incorporating lean proteins like chicken and salmon, which are essential for muscle repair and energy.

One effective strategy is to include hearty soups in your weekly plan. A black bean soup, for example, is rich in fiber and protein, keeping you full and satisfied. Pair it with a fresh salad for a complete, nutrient-packed dinner.

“Balanced meals are the foundation of sustainable weight loss. Focus on whole ingredients and portion control to see lasting results.”

Another great way to add variety is by experimenting with different sauces. A tangy yogurt-based sauce can elevate a simple grilled chicken dish, while a spicy tomato sauce pairs perfectly with roasted potatoes. These small touches make a big difference in keeping your meals exciting.

For those who enjoy richer flavors, pork can be a great addition when used in moderation. Combine it with roasted vegetables for a hearty yet balanced plate. The key is to plan ahead, ensuring each meal includes a mix of proteins, vegetables, and whole grains.

Here are some tips to get started:

• Plan your meals for the week to avoid last-minute choices.
• Use a mix of proteins like chicken, salmon, and black beans for variety.
• Incorporate fresh vegetables and whole grains in every meal.
• Experiment with sauces and spices to keep flavors bold and exciting.

By following these strategies, you can create a meal plan that supports your weight loss goals without compromising on taste or nutrition. Remember, the thing that matters most is consistency. Feel free to adapt these ideas to fit your preferences and lifestyle.

Inspiring Leftovers and Repurposed Meals

Think leftovers are boring? Think again—they’re a canvas for creativity. With a little ingenuity, last night’s dinner can become today’s gourmet dish. Whether it’s leftover salmon or roasted vegetables, there’s plenty of ways to transform them into something fresh and exciting.

One of the best things about repurposing leftovers is the opportunity to experiment. Combine leftover proteins like chicken or beef with fresh ingredients to create a balanced meal. For example, toss leftover grilled chicken into a vibrant salad with green vegetables and a tangy sauce. The result? A quick and satisfying lunch that feels entirely new.

Adding a crunchy element can also revitalize leftovers. Sprinkle toasted nuts or seeds over a bowl of roasted potatoes and vegetables for added texture. A small addition, like a splash of sauce or a sprinkle of fresh herbs, can make all the difference in taste.

“Leftovers are an opportunity for culinary innovation. With the right techniques, you can turn them into something extraordinary.”

Leftover vegetables and proteins can also be transformed into warming soups or fresh salads. A hearty vegetable soup, for instance, is a great way to use up extra ingredients while creating a comforting meal. Pair it with a slice of crusty bread for a complete dinner.

Here’s a quick guide to repurposing leftovers:

Leftover Ingredient	Repurposed Dish
Roasted Chicken	Chicken and Vegetable Stir-Fry
Grilled Salmon	Salmon Salad with Fresh Greens
Roasted Potatoes	Potato and Egg Breakfast Hash
Steamed Vegetables	Vegetable and Bean Soup

Repurposing leftovers isn’t just about saving time—it’s a smart way to reduce waste and support a sustainable lifestyle. By viewing leftovers as an opportunity rather than a compromise, you can create meals that are both nutritious and appealing. So, next time you’re staring at last night’s dinner, think of it as the start of something delicious.

Conclusion

Cooking can be both simple and rewarding when you focus on fresh, flavorful ingredients. By incorporating protein-rich foods like salmon and chicken, you can create meals that keep you energized and satisfied. Whether it’s a quick dinner or a vibrant salad, there’s always a way to make every dish exciting.

Experimenting with different recipes is the best thing you can do to keep your meals interesting. Try a hearty soup or a light salad packed with green vegetables for a nutritious boost. The key is to feel confident in the kitchen and enjoy the process of creating something delicious.

Remember, every meal is an opportunity to explore new flavors and techniques. With a little planning and creativity, you can turn simple ingredients into memorable dishes. So, grab your apron and start cooking—your next favorite recipe is just a way away!

FAQ

What are some quick weeknight dinner ideas?

Try one-pan chicken with roasted vegetables, spicy black bean tacos, or garlic shrimp pasta. These dishes are simple, flavorful, and ready in under 30 minutes.

How can I add more protein to my meals?

Incorporate ingredients like tofu, salmon, or turkey. You can also add beans, eggs, or cheese to salads, soups, and rice dishes for an extra boost.

What are some budget-friendly meal options?

Opt for dishes like sweet potato and black bean bowls, tuna noodle casserole, or vegetable stir-fry with rice. These recipes use affordable ingredients without sacrificing taste.

How can I make my meals more flavorful?

Experiment with herbs, spices, and sauces. Try adding garlic, pepper, or a bit of chili for a spicy kick. Sweet potato and green herbs also add a unique twist.

What are some creative ways to use leftovers?

Turn roasted chicken into a hearty salad, use leftover rice for a fried rice dish, or repurpose vegetables into a filling soup. Leftovers can be transformed into something new and delicious.

Are there easy vegetarian meal ideas?

Yes! Try a tofu stir-fry, black bean and cheese quesadillas, or a crunchy vegetable salad. These dishes are packed with flavor and nutrients.

What are some global-inspired meal ideas?

A> Explore Mediterranean flavors with a Greek salad or Asian-inspired dishes like spicy noodle bowls. Experiment with unique spice blends and sauces for a culinary adventure.

How can I save time on meal prep?

Use one-pan or sheet-pan methods to minimize cleanup. Pre-chop vegetables and marinate proteins ahead of time for quicker cooking during the week.