0We all have this perception that making healthy meals at home is difficult, but I’m here to share with you that it doesn’t have to be! Even though I love food, I don’t really enjoy cooking. It takes too much time, and too much preparation. I prefer to keep it simple at mealtimes, so here are some of the quick and easy meals that I recommend that will help you stay on track for your goals, but not take hours of prep and cleanup time.
1. Stuffed Sweet Potatoes:
Sweet Potatoes are a very nutrient dense food. They are rich in beta carotene, vitamin C, potassium, and fiber. They are really delicious, and they pair well with SO MANY different things! I think of the sweet potato as a base, and I build my meal on top of it. The sweet potatoes can be roasted all at once in the oven, and then I’ll cook some protein and veggies and put them on top. If I’m feeling fancy, I will add beans or cheese!
2. Grain Bowls:
These are a little trendy right now, so naturally I love them because you see them everywhere! You can use grains like quinoa, or brown rice that are also gluten free or you can opt to go with Farro, millet, or barley which are dense with nutrients. Grains provide an important source of fiber and other nutrients like magnesium. To prepare a grain bowl, top a serving of cooked grains with cooked or raw veggies and a protein source like chicken, fried or hard-boiled eggs, grilled shrimp, or salmon. Finish it with a dressing of your choice! I personally really like the primal kitchen paleo dressings because they are made with natural ingredients and aren’t full of sugar. If you don’t want a full dressing you can always just put some olive oil and fresh squeezed lemon!
3. Veggie Loaded Fritatta:
Breakfast for dinner is my favorite way to eat breakfast. Eggs are a great protein source, and good source of healthy fats as well. Plus- they are relatively cheap! Mix up some eggs, add your favorite veggies and add cheese, herbs, and spices if you choose and bake in the oven to get a full nutrient dense meal that is quick and easy and makes several servings.
4. Dinner Salad
My favorite meal in the entire world… salad. I eat it for just about every meal, and let me tell you: Your salads don’t have to be boring! There is so many different ways to change it up to keep things interesting. The key to a hearty dinner salad is the right mix of protein, fiber, and healthy fats. Start with your base of greens, add a variety of veggies to add different textures and fiber. Some of my favorites are cherry tomatoes, cucumbers, raw broccoli, red peppers, and carrots. Next, add your protein. Chicken of any sort is great, but you can use literally any protein that you fancy. Finally, add some healthy fats whether it be avocado, nuts, or hard boiled egg! These all will add extra texture, and nutrition!
5. Loaded Protein Pasta
This one is super family friendly, and tasty! Cook up some protein pasta which you can find in the pasta aisle at nearly any grocery store. Make a pasta sauce with a protein. Personally, I like ground chicken and then I add tomato sauce. Next, I cook up some veggies like onion, zuchinni and peppers, and mix that in the sauce. It’s like spaghetti with a healthy twist.
These are five simple and realistic meals you can enjoy at home that will keep you on the path to reaching your health and fitness goals. Finding time to cook fancy meals can be difficult when you don’t have a lot of time on your hands so try to simplify things. You got this!