No BS, No Stories: Just the Recipe – Healthy, Inexpensive, Easy Meals

Do you hate reading someone’s entire life story when you’re looking for a recipe online? Yeah, me too!

Here is an entire day worth of healthy meals that are HEALTHY, INEXPENSIVE, and EASY! —No BS, No Stories, JUST THE RECIPE 😀

Watch our YouTube video on these meals here ⇨  

BREAKFAST: CHIA SEED & OAT PUDDING

WHY IT’S GOOD: Nutrient-dense, great way to give you energy to start to the day, can add almost any flavors you want to mix it up

INGREDIENTS

Note: These ingredients are for ONE bowl, to make a week’s worth for meal prepping, simply multiply the ingredient amounts by the # of days you want to prep for.

• 5 tbsp rolled oats

• 5 tbsp chia seeds

• 2 tbsp cocoa powder

• 1 tbsp maple syrup or raw honey

• 1 tbsp nut butter of choice

• 3/4 cup non-fat milk (can be substituted with almond, hemp, cashew, etc. milk)

TOPPINGS & SPICES

• Nuts, fruits, coconut, chocolate, granola

• Ginger, turmeric, cinnamon, nutmeg, cayenne pepper

• Whatever you want!

INSTRUCTIONS

1. Add all base ingredients (don’t add toppings yet) to a large bowl and stir.

2. Cover and set in the fridge overnight.

3. Top off with your favorite toppings

4. DONE! 😀

LUNCH: SWEET POTATO BOWL

WHY IT’S GOOD: Super high in protein, filling and delicious, well-rounded macro- and micro-nutrients to give you a mid-day boost

INGREDIENTS

Note: These ingredients are for ONE bowl, to make a week’s worth for meal prepping, simply multiply the ingredient amounts by the # of days you want to prep for.

• 1/2 cup frozen, pre-cut sweet potato

• 1/3 cup raw quinoa

• 1 cup halved grape tomatoes

• 1 cup sliced cucumber, quartered

• 1/2 cup thinly sliced red onion

• 1/4 cup cilantro

• 1/4 cup sliced avocado

• 1 tbsp hemp seeds

OTHER GREAT THINGS TO ADD

• 1/3 cup kale, chard, baby spinach, or other leafy vegetables

• 1/2 cup kalamata olives, pitted & sliced

• 1/4 cup goat cheese

• 1/4 cup walnuts, crushed

DRESSING

• 3 tbsp olive oil

• 3 tbsp red wine vinegar

• 2 tbsp lemon juice

• 1/4 tsp sea salt

• 1/4 tsp black pepper

INSTRUCTIONS

1. Cook quinoa per package instructions and then set aside to cool.

2. Heat up frozen sweet potato in a pot with 1/4 cup water and then strain and set aside to cool.

3. In a large mixing bowl combine the cooked quinoa and sweet potato; toss well.

4. Add the remaining ingredients and any other extras of your choice.

5. In a separate small mixing bowl, combine the dressing ingredients and gently whisk.

6. Drizzle the dressing over the bowl (toss if desired)

7. Sprinkle hemp seeds on top.

DINNER: ONE-POT MEAL – BAKED HALIBUT

WHY IT’S GOOD: Minimal prep and cleanup, lots of protein, nutrients, and flavor all in a single dish

INGREDIENTS

• 1 pint cherry tomatoes, halved 

• 1/2 cup thinly sliced shallots (about 1-2 large)

• 2 tsp minced garlic (about 2 large cloves)

• 2 tbsp olive oil (+ a little more to brush over the halibut)

• 1 tbsp red wine vinegar

• 1 tsp organic honey

• 1 tsp salt (add more to taste)

• 1/2 tsp black pepper (add more to taste)

• 4 medium-sized halibut fillets (6-8 oz. ea., skin-on)

OPTIONAL INGREDIENTS TO KICK IT UP

• Fresh mint or basil

• Citrus zest

INSTRUCTIONS

1. Heat oven to 400°F.

2. Place tomatoes, shallots, and garlic in a baking dish or pot big enough to fit all of the ingredients (including the halibut, to be added later).

3. In a separate small mixing bowl, whisk the olive oil, vinegar, honey, salt, and pepper together.

4. Pour the sauce over tomatoes, shallots, and garlic; toss well to coat the ingredients.

5. Put the tomatoes, shallots, and garlic in the oven.

6. While the other ingredients cook, pat the halibut dry with paper towels

7. Lightly brush the halibut with olive oil and then season generously with salt and pepper.

8. When tomatoes have “collapsed” and the shallots are translucent (~15 minutes) remove them from the oven.

9. Put halibut in the same dish with the tomatoes, shallots, and garlic.

10. Use a large spoon to layer the tomatoes, shallots, and garlic over the halibut.

11. Put everything back in the oven and roast until the fish is cooked through and flakes easily with a fork (~12-15 minutes).

12. Let cool for ~5 minutes and then get to the table and EAT! 🙂

Read this post to learn more about how a well-rounded, high-protein, nutrient-dense diet is key to a speedy recovery.