Eat Well 101 - Everyday Healthy Meals

On the table in 30 minutes or less, these super easy and healthy meals are also a great option to grab the basics of healthy living for you and your family with minimal effort.

Avocado Toast

Avocado toast is basically the easiest thing in the world to make, and good for our health thanks to avocado's plentiful Omega-3’s. It tastes so luxurious, you’ll feel like you’re cheating at life when you eat one. A simple avocado toast is just toast (stick with whole grain for more fiber and nutrients) + avocado and you can top it with an egg, a chicken breast or try avocado + feta. The options are endless.

Oatmeal

Hot oatmeal on a cold morning is a winter necessity. It’s also a great way to stay full until lunch and an excellent source of soluble fiber, the kind that helps keep your cholesterol levels down. You can make it on the stove, in the microwave or in a slow-cooker. 

Crispy Roasted Vegetables

Roasting is one of the easiest, most reliable ways to cook vegetables. Turn your oven up to 450°F. Chop your vegetables, with the harder ones, like carrots and potatoes into smaller pieces than soft vegetables like broccoli and squash. Toss them all with some olive oil and  salt. Spread on a baking sheet  and roast for about 30-40 minutes. Once you've got roasted veggies, you can toss them in pasta, a salad, put them on a sandwich, or add them aside a protein meal for a great healthy combo.

Hummus

Hummus, which happens to be full of protein and fiber, is basically the perfect food. You can dip carrots or celery in it when you’re looking for a healthy snack, or spread it on a sandwich instead of mayo.To make it yourself, you just throw a few basic ingredients: (chickpeas, tahini, garlic, lemon juice and salt)       

Crispy Baked Fries

You can eat French fries without betraying your diet; just bake them instead of frying. Also: Leave the skins on. There are a ton of nutrients in there.

Baked or Broiled Fish 

Fish is really good for you. It’s high in protein but also low in fat, making it an excellent alternative to pork or red meat. White-fleshed fish like tilapia is especially low in fat, while oily fish like salmon is extra high in Omega-3’s. 

Pasta

Don’t believe anyone who tells you pasta can’t be healthy. It can. And those who deny themselves the joy of pasta do not live their greatest lives. First, use whole wheat pasta because like brown rice, it has more nutrients and fiber. Second, add PLENTY of vegetables and some healthy protein. Third, limit your sources of saturated fats like cream, butter, cheese, and fatty meat.

Grilled Chicken

Grilled chicken is easy to make and  healthy but it gets a bad rap for being bland. The key is to pair the chicken with interesting flavors. If you have the time go with a marinade. You can also throw together a delicious grilled chicken on the spot, like Garlic-and-Rosemary Grilled Chicken with Scallions.

Vegetable Soup

When it’s cold out, a big pot of hot soup is literally the most beautiful thing in the world. You can make it with just vegetables, or add in protein like chicken or beans. You don’t really need a recipe. You can just chop up whatever vegetables you have around and sauté them in some olive oil in a big pot with the seasoning of your choice.

Quinoa

You don’t have to be a health nut to love quinoa. It has tons of protein and the flavor is subtle enough that it can work in almost any dish. Make sure to rinse before you cook it to wash away any bitterness. Add twice as much water and bring to a boil over medium-high heat. Reduce the flame,cover, and simmer for 15-20 minutes, until water is absorbed. Give it 5 minutes to sit, before you open it and give it a nice fluff. It’ll last about a week and can be added to basically anything.

Green Salad

If you think salads are for rabbits, you haven’t met the right one yet. A few tips: Use fresh vegetables — anything canned should be an add-on, not the main event, or you’ll end up with a soggy salad. Add a little bit of protein like meat, eggs, beans, nuts, if you want the salad to be a full meal. Make sure you give yourself a good mix of crunchy ingredients, like raw cabbage, cucumber or nuts, and soft ones, like tomatoes, cooked vegetables or beans.The most important step is to make your own delicious (and healthier) homemade dressing.

Fruit Salad

There are tons of ways to make a great fruit salad, but it takes a little bit more thought than just throwing a bunch of fruit in a bowl and hoping for the best. First, you need good fruit. Choose what’s in season. Second, be mindful of the fruit combinations — more is not necessarily better. Third, add a simple but delicious dressing. A fail-safe dressing formula: citrus juice + fresh herb + a bit of honey or add artificial sweeteners instead of table sugar to reduce the calories.

Smoothies

Smoothies are an easy and delicious way to pack in a lot of nutrition at once. Whether it’s a green detox smoothie, a seasonal fruit smoothie, or a very simple three-ingredient smoothie, the key is to make sure that you have a combination of fruits, vegetables, and protein so it’s well-balanced AND tasty. Feel free to have fun with the liquid you add. Water is great, but so is skimmed milk. Just don’t bother with recipes that call for added sugar, and be wary of juices, which are often high in sugar, and protein powders, some of which have been found to have high levels of toxins like arsenic, cadmium, and lead. 

0% Fat Sugar Free Strawberry Yogurt 

When it’s hot out, dessert should be cold — but no one said it has to be ice cream. This low calorie treat offers you a mouthwatering flavor to treat that sweet tooth with low-fat delicacies just the way you like it! Smooth and creamy without all the sugar.

Homemade Air-Popped Popcorn

When you’re craving a salty snack, homemade popcorn is the perfect solution. It’s super-easy to make, can be flavored according to your whim, and it’s healthier and cheaper than the movie-theater or microwaveable kinds. It will still be delicious with a lot less fat. (And btw, you can also just make it in a paper bag in the microwave.)