Quick Healthy Meals

Perhaps you know, have heard, or maybe read in a book or magazine that breakfast is the most important meal of the day.  Not only does a healthy, delicious breakfast jumpstart your metabolism and give you energy for the day, it also sets an example for the rest of your day.  For instance, if your breakfast is rushed or you’re eating in the car or on your way out the door, did you happen to remember what you are going to have for lunch?  Did you remember to pack a wholesome lunch or just tell yourself that you will order something from work?  Although you can find healthy, nutritious foods from restaurants and delis, wouldn’t it be nice to save money and bring yummy food or leftovers from home?

I would like to share with you a few great recipes for both breakfast and lunch that are easy to prepare, taste great while providing plenty of fiber and protein to fill you up, as well as vitamins and minerals to keep you both strong and healthy.


  • 1 cup plain, low fat yogurt (I like Greek Gods non-fat plain Greek yogurt) http://www.greekgodsyogurt.com/html/ynonfat.php
  • 1 cup fresh or frozen mixed berries (blueberries, strawberries, raspberries)
  • 1/4 – 1/2 cup unsweetened hemp milk or another liquid of your choice (more can be added depending on the consistency you choose)
  • 2 teaspoons of shelled hempseeds or ground flaxseeds
  • 1-2 teaspoons raw cacao powder (optional)

This is a great breakfast with the yogurt and milk providing protein along with the fruit having antioxidants to protect against diseases and fiber to keep you full until lunch!  Both hempseeds and flaxseeds have fiber and beneficial omega 3’s to keep your heart healthy.  Raw cacao is a Mayan superfood, which contains fiber, antioxidants, iron, and magnesium.

Other great ideas for a healthy, quick breakfast include:

  • Whole grain Ezekiel bread with almond butter and an apple (http://www.foodforlife.com/sprouted-grain-difference/ezekiel-4-9.html)
  • Hard-boiled or scrambled eggs with nutritional yeast and a handful of fresh spinach
  • Yogurt with berries and a handful of granola
  • Cottage cheese/hummus on crackers with sliced carrots and bell peppers
  • High fiber cereal with fresh fruit and unsweetened hemp milk, almond milk, or soymilk

Quick lunch ideas include:

  • Whole grain pita pockets with hummus, chicken, spinach, and tomatoes
  • Beans/lentils mixed with salsa rolled up in a brown rice tortilla
  • Mixed green salad with canned tuna or salmon and lots of vegetables with fresh lemon juice
  • Don’t forget to include chopped vegetables and fruits for snacks!

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