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Everyday Meals

Chicken Salad

Chicken Salad

Chicken Salad

On days you don’t have time to cook you can pick up a few pre-made items from the grocery store and still make it into a healthy meal.

Ingredients:

roasted chicken 

bag of pre-washed salad

1/4 can chickpeas

2 tbsp apple cider vinegar

2 tbsp olive oil

Directions:

Pick up a cooked roasted chicken from the grocery store. 

Cut out a breast and pull off the skin. 

Add it to a bag of pre-washed salad and add chickpeas.

Add vinegar and olive oil for dressing. 

Fish and Beans

Fish and Beans

Fish and Beans

Ingredients:

1 filet of pacific salmon (or rainbow trout)

juice of a lemon

1 tsp dill

mustard to taste

2 cups green beans

Directions:

Place the fish into an oven safe container and add the lemon and dill. 

Spread a layer of mustard evenly on top of the fish. 

Place 2 cups of green beans beside the fish and add ½ cup water to the bottom of the dish. 

Place the lid on and bake at 350F for 15 minutes (until the fish is cooked through). 

Serve with a portion of brown rice.

Shrimp Stirfry

Shrimp Stirfry

Shrimp Stirfry

Ingredients:

1 bag pre-shelled, cooked shrimp

2 cloves garlic

1/4 tsp ginger

2 tbsp soy sauce

1 cup chicken broth

1 head broccoli 

Directions:

Thaw a bag of pre-shelled, cooked shrimp. 

Add garlic, ginger, soy sauce, chicken broth, and broccoli (cut into small pieces) to a pan. 

Cook until broccoli becomes soft. 

Add the shrimp and cook until warmed through. 

Add this to 1 cup of rice noodles and enjoy.

Chocolate Banana Smoothie

Chocolate Banana Smoothie

Chocolate Banana Smoothie

Ingredients:

1 ripe banana

1 Tbsp almond butter

1/3 cup lactose free plain Greek yogurt

1 tbsp cacao powder

1.5 cups chocolate almond milk 

Handful of baby spinach

Directions:

Add the ingredients to a blender, blend for 20 seconds and enjoy!

Berry Blast Smoothie

Berry Blast Smoothie

Berry Blast Smoothie

Ingredients:

1/4 cup frozen black cherries 

1.4 cup frozen blueberries

1 scoop vanilla vegan protein powder

1 Tbsp ground flax seeds 

1 tsp spirulina powder 

1.5 cups coconut milk 

Directions:

Add the ingredients to a blender and blend until uniform.

Egg Muffin

Egg Muffin

Egg Muffin

Ingredients:

1 egg

pinch of finely chopped spinach

pinch of chopped tomato

pinch of feta cheese

salt and pepper to taste

Directions:

Crack an egg and mix it with a fork. Pour into a muffin tin lined with coconut oil. 

Add a good pinch each of finely chopped spinach and tomato and feta cheese, and salt and pepper.

Bake it at 350F for 20 minutes. 

***Multiply the recipe by 12 for a full tray of muffins. These will last in the fridge for 3 days.

Breakfast Bento Box

Breakfast Bento Box

Breakfast Bento Box

This is an ideal meal prepping breakfast, as you can organize everything for the week ahead of time. Just add all the items to a to-go food container.

Ingredients:

2 slices of smoked Pacific salmon

3 olives

1/2 avocado

1 hard boiled egg

2 boiled new potatoes

Homemade Granola

Homemade Granola

Homemade Granola

Store bought granolas have a lot of additives. This home-made granola is easy to make and you can store it in the fridge for an entire week. You can have this yogurt and fruit for an easy snack. 

Ingredients:

3 cups oats 

1 cup mixed nuts and seeds (chia, cashews, almonds, walnuts…)

½ cup shredded coconut

½ cup chopped dates 

½ cup Thompsons raisins

 1 tsp vanilla

1 Tbsp cinnamon

¼ cup maple syrup 

¼ cup melted coconut oil 

pinch of salt. 

Directions:

Put all the ingredients into a large bowl and mix with your hands until uniform.

Spread the mixture on a parchment lined baking sheet and bake at 300F for about 12 minutes.

Healthy Pancakes

Healthy Pancakes

Healthy Pancakes

Healthy pancakes are a great way to get some good carbohydrates and protein to start your day. 

Ingredients:

1 banana

2 eggs

oat flour (enough to thicken the batter to your liking)

Directions:

Mix all the ingredients together. 

Cooking in coconut oil (less than a tablespoon is needed) will give you more micronutrients than butter. 

Chia Pudding

Chia Pudding

Chia Pudding

This is another easy recipe to make the night before so it will be ready for you to enjoy in the morning!

Ingredients:

1 cup coconut milk

1/4 cup chia seeds

2 Tbsp maple syrup 

1/4 cup frozen strawberries 

Directions:

Add all the ingredients to a mason jar.

Shake or stir with a spoon until evenly mixed, twist on a lid and put it in the fridge over night. 

Overnight Oats

Overnight Oats

Overnight Oats

If you’re too rushed to make breakfast in the morning, you can make this recipe the night before!

Ingredients:

3/4 cup steel cut oats

1/2 cup berries 

1 tbsp chia seeds 

1 tbsp natural nut butter 

1 tsp maple syrup

1 tsp cinnamon

1 cup unsweetened nut milk (or water)

Directions:

Put all ingredients into a sealed container or jar. Add more milk if needed (dry ingredients should be completely covered by the milk). Refrigerate overnight and enjoy! 

***There are many ingredients you can use so play around with what you like - try adding nuts, different fruits, yogurt, or honey to mix it up!