It’s noon. I’m home alone and ravenous. This could mean trouble. Coming up with quick, easy but also healthy meals can be a challenge. However, I have found a way to keep some staples in the kitchen to help in these emergencies.

For many years I was active enough and my metabolism was fast enough that I could eat whatever I wanted. And I did. But when I reached my late 30’s, that all started to change.

I will never forget the moment my wife looked me in the eyes and said,

“you are starting to get a belly”

As I was removing the dagger from my chest, I looked down and realized she was right! My days of running a few miles to combat the fully loaded Philly cheesesteak, Jalapeño poppers, and french fries for lunch were over. It was time to take inventory of what I was putting into my body.

Keeping a ton produce (fruits and veggies) and protein (chicken, eggs, greek yogurt, frozen salmon) in the kitchen will give you plenty of healthy options to play with.

Here are 5 easy to make and healthy meals to add to your arsenal.

1. Quinoa Salad:

Cook quinoa according to package instructions and let it cool. In a large bowl, mix cooked quinoa with diced cucumber, cherry tomatoes, diced avocado, chopped fresh herbs (such as parsley or cilantro), and a squeeze of lemon juice. Season with salt and pepper. Serve as a light and refreshing lunch or dinner option. 

2. Rainbow Veggie Stir-Fry:

Heat a tablespoon of olive oil in a pan over medium heat. Add sliced bell peppers, thinly sliced carrots, broccoli florets, and snap peas. Stir-fry for 4-5 minutes until vegetables are crisp-tender. In a small bowl, whisk together soy sauce, honey, minced garlic, and ginger. Pour the sauce over the vegetables and stir well. Serve over brown rice or quinoa for a nutritious and colorful meal. 

3. Greek Yogurt Parfait:

Layer plain Greek yogurt, fresh berries (such as sliced strawberries, blueberries, or raspberries), and a sprinkle of granola or chopped nuts in a glass or bowl. Drizzle with a teaspoon of honey or maple syrup for added sweetness. This protein-rich and vitamin-packed parfait can be enjoyed as a quick breakfast or a healthy dessert option. 

4. Sweet Potato and Black Bean Tacos:

Preheat the oven to 400°F (200°C). Cut sweet potatoes into small cubes and toss with olive oil, chili powder, cumin, and a pinch of salt. Spread them on a baking sheet and roast for 20-25 minutes until tender. In a skillet, heat black beans with diced onions, minced garlic, and a splash of vegetable broth until warmed through. Warm tortillas and assemble by layering the sweet potatoes, black bean mixture, shredded lettuce, diced tomatoes, and a dollop of Greek yogurt or salsa. Enjoy these flavorful and nutritious tacos as a meatless dinner option. 

5. Baked Salmon with Lemon and Dill:

Preheat the oven to 375°F (190°C). Place salmon fillets on a baking sheet lined with foil. Drizzle with olive oil, sprinkle with salt and pepper, and rub in minced garlic. Squeeze fresh lemon juice over the salmon and sprinkle with chopped dill. Bake for about 12-15 minutes until the salmon is cooked through. Serve with steamed vegetables and quinoa or brown rice for a well-balanced and omega-3-rich meal. 

Be Prepared

Eating healthy is all about having the right food available at the right time. By getting ahead of your cravings and loading your kitchen with the right ingredients, you can make a ton of easy healthy meals for yourself.

Be a Rock