Do you ever want to eat healthy meals, but feel like you just don't have the time? With school, work, and internships, it can be hectic and result in just eating a quick grab-and-go meal, which tends to not have the most nutritional value. Well, I'm here to tell you that time efficiency and health can go hand in hand, and the twenty-minute drive-thru or easy mac aren't the only answers (sometimes they are, aka weekends and cheat day). The best part is you don't have to completely cut out all the foods you crave, but a few minor changes make all the difference. Here's a list of healthy meals to make throughout the week:
1. Spaghetti Squash
Spaghetti Squash is a great meal for a low-carb night. Once you bake the spaghetti squash with olive oil, salt, and pepper, cook the marinara sauce and toss in your favorite veggies. I cooked zucchini, tomatoes, spinach, kale, onion, and garlic; and trust me, if Portobello mushrooms were in my fridge that day, they'd be in the mix. This isn't the most filling though if you didn't eat a decent lunch, so I recommend adding ground turkey or grilled chicken.
2. Lettuce Tacos
Healthy tacos—what more could you want? I cooked ground turkey with bell peppers, jalepeños, green chiles, onion, garlic, fresh cilantro, salsa, and Cholula to enhance flavor. For toppings, I cooked cilantro-lime wild rice and black beans and used tomatoes, black olives, salsa, and a little cheddar—10/10.
Spoon Tip: instead of adding a whole bag of taco seasoning, use your own spices; it's healthier and has less sodium.
3. Avocado Toast
I know, sounds basic, but it's a sufficient breakfast so there's a reason it's popular, and we're all just obsessed with avocados—no shame. Spice up your avocado toast by adding fried eggs and tomatoes, and top it off with spinach and kale. One, it's quick to make and two, it will get you through the morning. Bring a healthy snack to eat on the way to your next class or for your break at work.
4. Garbanzo and Black Bean Salad
This is a healthy meal to eat for lunch and is super easy to make. For this salad, I used garbanzo and black beans, tomatoes, fresh cilantro, parsley, cucumbers, black and green olives, pepperoncini and bell peppers, onion, and garlic. I made the dressing with olive oil, red wine vinegar, lemon, and spices (black pepper, garlic salt, Sazón, chili lime powder, and red pepper flakes).
5. Stuffed Peppers
Stuffed peppers are savory and filling, and a solid choice for dinner. I recommend using ground turkey cooked with onion, garlic, bell peppers, Italian seasoning, tomatoes and marinara sauce. A little cheese never hurt anyone, so add parmigiana and mozzarella and then bake.
6. Pasta and Veggies
Using whole wheat pasta is a healthy alternative. Since I didn't eat a huge breakfast that day, I had fried eggplant as a side dish—made with Italian breadcrumbs and seasoning. I cooked zucchini, squash, eggplant, roasted potatoes, bell peppers, and tomatoes; the pasta was topped with Asiago cheese, red pepper flakes, garlic, parsley, and basil. A healthy alternative would be nutritional yeast instead of cheese or less cheese—I caved a little that day, but no regrets.
7. Grilled Chicken and Veggies
Grilled chicken and veggies are simple on the surface, but it allows you, the awesome chef, to get creative. Make this your super green day. Here's my personal favorite: broccoli, spinach, kale, asparagus, and roasted Brussels sprouts. Marinate and cook the chicken with olive oil, lemon, black pepper, garlic, sea salt, paprika, red pepper flakes, parsley, and fresh basil. Add a side of quinoa for a more filling meal.
So there you have it—seven easy meals that allow you to eat clean and whole. The key to eating healthy is to make better choices when it comes to food, but cutting certain foods out completely can lead to an unsustainable diet. This makes eating healthy fun and you'll forget you're even doing it. You'll start feeling a lot better if you cook your own meals, instead of going for the large pizza and fried food; that's what weekends are for.