Nutritious Meals

January 8, 2024

My personal favorite healthy meals that include nutritious whole food ingredients.

Feeding 1 to 2 people

Smoothie

→ fruits, greens, seeds, oats, milk

  • Milk and/or Alt milk
  • (Yogurt)
  • [Seeds/nuts]
    • Almond butter
    • Walnuts
    • Peanuts / peanut butter
    • Chia seeds
    • Flaxseeds
    • Sunflower seeds / sunflower butter
    • Cashews / cashew butter
  • Oats / Granola
  • Weet-Bix
  • Leafy greens: Spinach / Kale
  • [Fruits]
    • Bananas
    • Apples
    • Berries: strawberry, raspberry, blueberry, blackberry
    • Grapes
    • Watermelon
    • Pineapple
    • Mangos
  • [Sweeteners]
    • Honey
    • Agave nectar
    • Cinnamon
    • Brown sugar
    • Vanilla
  • Protein powder

Overnight oats

→ oats, milk, berries, seeds

  • Old-fashioned oats (soaked overnight)
  • Milk and/or alt milk (coconut, almond, cashew, oat, soy)
  • Seeds / nuts
    • Almond butter
    • Walnuts
    • Peanuts / peanut butter
    • Chia seeds
    • Flaxseeds
    • Sunflower seeds / sunflower butter
    • Cashews / cashew butter
  • Granola / muesli
  • Berries: strawberry, raspberry, blueberry, blackberry
  • [sweeteners]
    • Honey
    • Agave nectar
    • Cinnamon
    • Brown sugar
    • Vanilla

A.T.L.

→ avocado, tomato, lettuce, whole grains, meat

  • Avocado (slices/spread)
  • Tomato (slices)
  • Lettuce (leaf)
  • [Whole grain] either/or:
    • Whole wheat wrap (or bread or bun or bagel)
    • Brown rice (or white rice)
  • [Meat] either/or:
    • Chicken
    • Beef
    • Tuna
    • Salmon

Feeding 2 to 8 people

Pasta

→ whole wheat pasta, tomato, beef

  • Whole wheat pasta
  • [Sauce]
    • Ground beef
    • Tomato marinara
    • [Seasoning spices and herbs]
      • Dried garlic
      • Oregano
      • Basil
      • "Italian seasoning"
      • Dried onion powder
      • Parsley
      • Rosemary
      • Thyme
      • Bay leaf
      • Salt and pepper

Steps:

  1. Cook pasta (boiling)
  2. Cook ground beef (browning)
  3. Add sauce
  4. Simmer on low 10-15 minutes
  5. Add pasta and toss

Chicken 'n' Rice

→ rice, chicken, sauce

  • Rice
  • Chicken
  • [Sauce]
    • Tomato paste
    • [Seasoning spices and herbs]
      • Saffron
      • Turmeric
      • Garam masala
        • Cumin
        • Coriander
        • Cardamom
        • Cloves
        • Cinnamon
      • Paprika
      • Dried onion powder (or onions)
      • Dried garlic powder (or garlic)
      • Ginger-garlic paste
      • Parsley
      • Bay leaves
      • Nutmeg
      • Allspice
      • Salt and pepper
  • [Nuts for garnish] either/or:
    • Almonds
    • Cashews
    • Peanuts
  • (Optional: naan and/or roti)

Steps:

  1. Cook rice
  2. Cook chicken
    1. In a large pot, heat 2 tablespoons of oil or ghee over medium heat
    2. Saute all the spices for a minute
    3. Add chicken and brown for ~2 minutes
    4. Add chicken broth and bring to boil
    5. Simmer on low for ~20 minutes