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:
- Cook pasta (boiling)
- Cook ground beef (browning)
- Add sauce
- Simmer on low 10-15 minutes
- 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:
- Cook rice
- Cook chicken
- In a large pot, heat 2 tablespoons of oil or ghee over medium heat
- Saute all the spices for a minute
- Add chicken and brown for ~2 minutes
- Add chicken broth and bring to boil
- Simmer on low for ~20 minutes