Nutrition

Easy Healthy Meals

Eating healthy is one of the most important things we can do in our day to day lives, but almost all of us overlook its importance. We tend to eat the what is going to make us feel good instantly and what is readily available. Rather than preparing an arduous meal we turn to the leftover doughnut in the pantry, the sugary energy drink in the fridge, the microwaveable meal just "chillin" in the freezer or we simply just get fast food.

We tend to think that healthy meals take time, effort and a bit of culinary knowledge to create and rarely do we ever think that a healthy meal could be an easy task. Because of this line of thinking many individuals shy away from creating meals at home and inevitably fall into a habit of destructive eating.

The fact of the matter is that it is not difficult to create delicious and healthy meals at home! It simply takes some know how.

Below are a list of a few easy healthy meals that will give you more nutritive bang for your buck as well as save a few in your wallet! Enjoy!

Breakfast

Power Oatmeal

1/2 cup Whole Grain Oats (Instant oats are fine)

2 tbsp. Almond Butter or Peanut Butter

1 tbsp. Honey or Brown Sugar

1/2 cup Mixed Berries or Fruit of choice

1 cup water

Directions: Pour oats and water into large bowl and place in microwave. Microwave on high 2 1/2 - 3 minutes. Remove from microwave and stir oats. Add almond butter, honey and fruit mix and enjoy!

Breakfast Sandwich

2 Slices Whole Grain Bread

3 Egg Whites

1 Whole Egg

1/2 cup Low Fat Cheddar Cheese

2 tbsp. Salsa (Preference)

1 tsp. Margarine or Imitation Butter

1 Pinch of pepper

Directions: Toast bread slices until crispy. Remove from toaster and spread margarine or imitation butter over bread. Bring a skillet to a medium/high heat and coat with non stick cooking spray. Combine egg whites and whole egg in cup and stir in pepper. Pour egg combination into skillet and stir continuously until eggs are firm but not dry, about 3 minutes. Remove eggs from skillet and place on bread. Top eggs with low fat cheese, salsa and second slice of bread and dig in!

Lunch

Ultimate Salad

2 handfuls Kale

1 handful Spinach

1/2 cup Mushrooms

1/2 Avocado, chopped into chunks

3-4 Cherry Tomatoes, sliced

1/2 cup Almonds

1/2 cup Berries

1/2 cup Chopped or Shredded Lean meat (Chicken/Turkey) or Tofu

1/2 cup Low Fat Dressing (My favorite is Champaign Pear Vinaigrette from Trader Joe's)

Directions: Mix all ingredients together in a large bowl and enjoy!

Black Bean and Avocado Sandwich (not shown)

2 Slices Whole Grain Bread

1 cup Black Beans

1/2 cup Red Onion, diced

1/2 Avocado, sliced

1 Small Handful Cilantro, chopped

Salsa or Tapatio, to taste

Directions: Toast bread until crispy. Heat small pot to medium/high heat and coat with nonstick cooking spray. Saute onions for about 1 minute then add black beans. Cook until done, about 5-10 minutes. Remove pan from heat and mash the beans (This will allow them to hold together better). Spread beans over bread and top with sliced avocado and cilantro. Add a few dashes of Tapatio or your favorite salsa and finish the sandwich with the other piece of toast. Delicioso!

Dinner

Fajita Stir Fry

1 Chicken Breast, chopped into chunks

1/2 cup Onion

1 Clove Garlic, Pressed or Minced

2 Carrots, sliced

1 Head Broccoli, broken into smaller heads

1 Packet Fajita Seasoning

1/2 Cup Water

Directions: Heat skillet to medium/high heat and coat with nonstick cooking spray. Add chicken and cook until almost done. When chicken is almost done remove from pan and add garlic and onion. Saute for about 1 minute and add carrots, broccoli and chicken to pan. Cook until chicken is done and vegetables are moist. Add fajita seasoning slowly, pour small amounts of water into pan to distribute the seasoning. It may seem to watery at first but give it some time and it will absorb into the food. Once the stir fry is seasoned to your tastes remove and eat! This is probably the longest of the meals but it only takes around 15 minutes to make.