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–+ servings
Bowl filled with lettuce, roasted sweet potato, roasted chickpeas, tomatoes, farro, red onion, blueberries, and a hard-boiled egg.
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4 Easy Healthy Meals

4 easy healthy meals you can eat practically every week. They are amazing base recipes that you can adapt to your liking and your needs.
Course Breakfast, lunch, Main Course, Salad, Side Dish
Cuisine International
Keyword easy healthy meals
Prep Time 10 minutes
Cook Time 20 minutes
Servings 1 person
Calories 652kcal

Ingredients

  • 3/4 cup old-fashioned rolled oats
  • 3/4 cup almond milk
  • 1 Tbsp maple syrup
  • 1/4 cup blueberries
  • 1/2 pear, sliced
  • 2 cups cauliflower florets
  • 2 cups asparagus cut into 1" pieces
  • 2 cup bell pepper
  • 1/2 red onion, chopped
  • 2 cloves garlic, chopped
  • 1 Tbsp avocado oil
  • 1 tsp paprika
  • 1 tsp oregano
  • sea salt
  • pepper
  • 1 lbs boneless skinless chicken thighs
  • 1/2 Tbsp poultry seasoning
  • 1.5 cups quinoa
  • 1 bunch cilantro
  • 1.5 cups chicken broth
  • 1/2 Tbsp avocado oil
  • 1 small yellow onion, chopped
  • 2 cloves garlic, chopped
  • 1.5 cups white basmati rice
  • 1/2 cup diced celery
  • 1/2 cup diced carrot
  • 1/2 cup diced red bell pepper
  • 1 lbs sole fillet
  • 1 Tbsp butter
  • sea salt
  • pepper
  • 2 cups arugula
  • 1 cup butter lettuce
  • 2/3 cup cooked farro
  • 5 oz sweet potato, cut into wedges
  • 1/2 cup cooked chickpeas
  • 1/2 Tbsp avocado oil
  • 1/2 tsp paprika
  • 1/4 tsp cumin
  • 1/4 cup blueberries
  • 1/2 cup cherry tomatoes
  • 2 Tbsp chopped red onion
  • 1 egg
  • 1/2 small avocado
  • 1 tsp dijon mustard
  • 1/2 lime
  • 1 Tbsp dill
  • sea salt
  • pepper

Instructions

  • Overnight Oats (makes 1 serving): Add oats, milk, and maple syrup to a sealable jar and place in the refrigerator overnight. Top with pear and blueberries right before eating.
  • Roasted Veggie Healthy Dinner (makes 4 servings): Preheat the oven to 400F, add cauliflower florets, cut up asparagus, sliced bell pepper, sliced red onion, and chopped garlic to a large baking sheet, drizzle with avocado oil, and season with sea salt, pepper, paprika, and oregano.
    Add chicken thighs to a separate baking sheet and season with sea salt and poultry seasoning.
    Add vegetables and chicken to the oven for 20-25 minutes. In the meantime, cook quinoa.
    Serve everything combined on plates or divide amongst 4 meal prep containers.
  • Healthy White Rice (makes 4 servings): Add a whole bunch of cilantro and chicken broth (and maybe salt depending on the saltiness of the broth) to a blender and blend well.
    Press sauté on the instant pot and once hot add a drizzle of avocado oil, then fry onions and garlic until translucent. Hit cancel to turn off the Instant Pot and add rice and cilantro broth and stir well. Ensure all rice is submerged in water and add diced celery, carrots, and bell pepper on top without stirring in. Set the Instant Pot to 3 minutes on high pressure and let the pressure release naturally.
    In the meantime, season sole fillets with sea salt and pepper and then pan-fry in a little butter. Serve fish over rice.
  • Grain Bowl (makes 1 serving): Preheat the oven to 400F and add chickpeas and sweet potato wedges to a baking sheet. Drizzle avocado oil over the chickpeas and sweet potato and season the chickpeas with sea salt, pepper, paprika, and cumin and work oil and seasoning in with your hands. Roast for 20-25 minutes turning sweet potato and shaking chickpeas midway.
    In the mean-time hard boil and egg, and prepare the dressing by adding dijon mustard, avocado, lime juice, sea salt, pepper and, about 2-3 Tbsp of water to a blender and blend until smooth, then add dill.
    Add arugula, butter lettuce, cooked farro, cherry tomatoes, blueberries, roasted chickpeas, roasted sweet potato wedges, chopped red onion, and hard-boiled egg to a large bowl and drizzle about half of the dressing over everything.

Video

Notes

Nutritional Information under the Nutrition section is for the grain bowl
Here is the info for the Overnight Oats:
Calories: 382kcal | Carbohydrates: 74g | Protein: 10g | Fat: 6g | Saturated Fat: 1g | Sodium: 250mg | Potassium: 368mg | Fiber: 10g | Sugar: 25g | Vitamin C: 7mg | Calcium: 278mg | Iron: 3mg
Here is the info for 1/4 of the Green Rice with 4 oz Sole Fillet:
Calories: 415kcal | Carbohydrates: 63g | Protein: 22g | Fat: 8g | Saturated Fat: 3g | Cholesterol: 59mg | Sodium: 414mg | Potassium: 501mg | Fiber: 2g | Sugar: 3g | Vitamin A: 3471IU | Vitamin C: 28mg | Calcium: 66mg | Iron: 1mg
Here is the info for the roasted veggies with one 4 oz chicken thigh and 1/2 cup quinoa:
Calories: 462kcal | Carbohydrates: 53g | Protein: 34g | Fat: 13g | Saturated Fat: 2g | Cholesterol: 108mg | Sodium: 125mg | Potassium: 1110mg | Fiber: 9g | Sugar: 6g | Vitamin A: 3127IU | Vitamin C: 124mg | Calcium: 92mg | Iron: 6mg

Nutrition

Calories: 652kcal | Carbohydrates: 102g | Protein: 22g | Fat: 21g | Saturated Fat: 4g | Cholesterol: 164mg | Sodium: 234mg | Potassium: 1498mg | Fiber: 21g | Sugar: 19g | Vitamin A: 23868IU | Vitamin C: 48mg | Calcium: 211mg | Iron: 8mg