The key to healthy eating is having a plan and keeping it simple—even if it’s a loose plan. Life happens, and oftentimes things come up that are out of your control, so don’t forget to cut yourself some slack. You’re on track with step one since you’re reading this story, which means you’re already on the path to a healthier mindset.
The next step? Have a set of quick recipes on hand that you can always rely on without the stress of thinking “What should I cook now?” Ahead, I’m sharing three super simple recipes (breakfast, lunch, and dinner) that will lead to better energy, fewer cravings (sugar, we’re looking at you!), and overall improved health day in and day out. Oh, and they won’t leave you trapped in the kitchen for hours. Learn the step-by-step instructions for each meal below.
Easy Tofu Scramble
Ingredients:
Extra-firm tofu
1 handful of leafy green veggies: spinach or kale (remove stems)
1/2 avocado
1 slice of Ezekiel bread
Turmeric, salt, pepper
1 tablespoon extra virgin olive oil
Instructions:
1. Heat olive oil over medium heat and crumble tofu into the pan.
2. Sprinkle turmeric, salt, and pepper and cook for 3-5 minutes.
3. Add leafy greens and cook down.
4. Enjoy with a slice of toasted bread and avocado.
Health Benefits:
This simple scramble is packed with protein to fuel energy and mental clarity for a busy day ahead. Turmeric provides powerful anti-inflammatory benefits, and healthy fats from the avocado will keep you feeling satisfied all the way until lunch.
Healthy Chicken Salad
Ingredients:
2 boneless skinless chicken breasts
1 cup vegan mayo
1 handful fresh dill
3 celery stalks
1/2 red onion
Salt and pepper to taste
Instructions:
1. Bake the chicken for 15 minutes on each side at 400° F.
2. Finely chop the celery and red onion.
3. Shred the chicken into small pieces and let it cool.
4. Mix together the chicken, vegan mayo, dill, celery, and red onion.
5. Serve over a big bed of mixed greens.
Health Benefits:
Protein is the name of the game when it comes to a midday meal to prevent that oh-so-common 3 p.m. afternoon crash. The greens are full of fiber and feed the “good” bacteria in the gut for optimal digestion—not to mention essential vitamins and antioxidants for skin, nails, and hair health.
Cauliflower Protein Pasta
Ingredients:
1 box of Banza chickpea pasta
1 head of cauliflower
1 yellow onion
2 cloves of garlic
2 cups veggie stock or water
Extra virgin olive oil
Nutritional yeast
Instructions:
1. Chop the cauliflower into bite-sized pieces.
2. Chop the onion and garlic and sauté with olive oil in a big pot over medium heat.
3. Toss in the cauliflower pieces and 2 cups of veggie stock or water.
4. Bring to a boil and a simmer, breaking up the cauliflower pieces to form a sauce.
5. Bring a pot of salted water to a boil and cook pasta according to the package.
6. Toss in cooked pasta to the cauliflower sauce and sprinkle with nutritional yeast and black pepper (optional).
Health Benefits:
Craving a little comfort meal? You don’t have to sacrifice your health goals. Pasta made out of chickpeas (or any other legume) provides a beneficial mix of protein and complex carbohydrates for optimal mental clarity and long-lasting fuel. This dish curbs late-night sugar cravings, contains brain-boosting carbohydrates, and promotes restful sleep. Just aim to eat 3-4 hours before bedtime.
Caroline Johnson is a Certified Integrative Nutrition Health Coach specializing in women’s health and polycystic ovarian syndrome (PCOS). She works with clients one-on-one to create sustainable nutrition and lifestyle habits that heal hormone imbalances and spark transformation for the long-term. To learn more and book a complimentary health consultation, visit serenityhealthhq.com. Follow Caroline for more nutrition tips and all things holistic health @SerenityHealthHQ.
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