Makes food forever at home for health
Breakfast ideas
A bagel or English muffin with a slice of fruit and nut butter
Thank you for reading this post, don't forget to subscribe!Fruit, toast, eggs, and milk or soy milk
Egg/tofu scramble with vegetables, English muffins with fruit and spread, or omelet
Pancakes or frozen waffles with berries, syrup, and yogurt on top
Fruit, cereal, milk or soy milk, and peanut butter-topped toast
Large yogurt parfait with 100% fruit juice and granola
Taco or burrito for breakfast with eggs, cheese, beef, peppers, and onions
Fruit, ham, eggs, and bread with spread
Banana, nuts/nut butter, raisins, and oatmeal
Cucumbers, flatbread, with feta cheese
Lox, bagel, onion, and tomatoes
Congee made with leftover cooked vegetables and a protein, such as tofu or hard-boiled eggs
A banana with a protein bar
English muffin with cheese and eggs for breakfast
Lunch or dinner ideas
Tostada or burrito with vegetables, salsa, meat, fish, or beans
Stir-fry rice, sauce, vegetables, meat, chicken, or tofu.
Poke Bowl (consisting of rice, sauce, vegetables, and a protein like fish or tofu)
A protein (tuna, turkey, seitan, ham, roast beef, or chicken), lettuce, onion, a spread (mayonnaise or aioli), and fruit are the ingredients of a sandwich or sub.
Pita stuffed with cucumber slices, hummus, and/or roasted vegetables and fresh fruit
glass of milk, tomato soup, and a grilled cheese sandwich
Root vegetables such as plantains, yuccas, and yams, together with avocado and a side salad, are the preferred protein.
Frozen green beans, baked potatoes with sour cream, and broiled salmon
A bowl of rice or quinoa with cheese, beans, and precooked chicken on top
Turkey wrap with fruit, vegetables, and
Store-bought pizza dough with slices of canned mushrooms, spinach, mozzarella, and tomato sauce on top
wholesome salad consisting of tofu or chicken, beans, nuts or seeds, cheese, dressing, dried fruit, and a carbohydrate such as rice, bread, or precooked quinoa with butter on the side.
Whole grain bread with chicken sopas
Quick & easy recipes
Quick and easy scrambled eggs in the microwave
Ingredients: 2 eggs, 2 tablespoons milk (optional), cooking spray or oil/butter, and salt and pepper to taste.
A clean coffee cup can be lightly wiped with butter or vegetable oil or sprayed with cooking spray.
In the mug, whisk together the eggs, milk, salt, and pepper. You can add cheese, precooked sausage, pepperoni, or spinach, if you’d like. Use a paper towel or napkin to cover loosely.
Stirring often while cooking, microwave on medium-high (70% power) for 1 minute and 30 seconds to 1 minute and 45 seconds.
Before serving, cover and leave for 30 to 60 seconds. The eggs will appear a little wet, but they will finish cooking when they stand.
Yummy baked sweet potatoes with black beans in minutes
A 15-ounce can of drained black beans, one sweet potato or yam, salsa, sour cream, and cheese to taste are the ingredients.
To clean, scrub the potato with warm water. Dry by patting. Remove any imperfections.
Using a fork, make four to five holes in the potato on each side to let the steam out.
Set the microwave at full power for approximately five minutes.
Using tongs or an oven mitt, carefully inspect and rotate the potato.
Cook until a fork can easily be inserted, about 3 to 5 more minutes.
Open the potato and sprinkle it with salsa, sour cream, black beans, and cheese to taste.
Balance meals
Fruit or veggie + protein + starch
Include a fruit or vegetable, a starch, and a protein in your meals to maintain balance!
For ideas for meal components, quick meal ideas, simple recipes, and additional resources, see the pages that follow.
FRUIT / VEGETABLES (fresh, canned,
Freeze-dried or frozen: Steamable veggie bundles
frozen green beans, broccoli, carrots, etc.
Bags of pre-washed spinach or salad kits
Any type of fresh fruit, including bananas, pears, oranges, and apples
Any frozen fruit, such as pineapples, mangos, and blueberries
Fruits or vegetables in a can
Apples or other fruits or vegetables that have been freeze-dried
Putting it all together
Among the examples are:
Arrange a precooked grain, beans, cheese, and veggies (such as frozen corn, fresh tomato slices, or pre-washed spinach) in a grain bowl. Then, garnish with a dressing (such as pre-purchased tahini or lemon dill sauce, or salsa and sour cream).
Add canned tuna, cheese, canned chickpeas, dressing, and a roll, bread, or naan on the side to a salad kit that serves as a foundation.
Blueberry and syrup-topped toasted waffles served with a big glass of milk or precooked (or microwaved) eggs.
STARCH (microwaveable, no-cook, or precooked):
Precooked grains, such as quinoa or rice
Instant noodles, ramen noodles, or precooked pasta or noodles
Lentils or beans in a can
Cold Canned or steam-in-the-bag corn, peas, winter squash, yams, or sweet potatoes
English muffins, bread, tortillas, buns, bagels, rolls, naan,
Instant Oatmeal or overnight oats
PROTEIN (pre-cooked or no cook):
Turkey, beef, or chicken frozen meatballs or vegetarian “meatballs”
Precooked shrimp in a frozen state
Precooked turkey sausage or chicken
Deli meats in packages
Chicken rotisserie
Lentils or beans in a can
Refried beans in a can
Chili in a can, either vegetarian or meat-based
Sardines, salmon, or other fish in cans
Tuna in cans or “envelopes”
Fish smoked
Chicken in a can
Burgers made with vegetables
Vegetable “sausage” (often made from seiten) or various vegetarian alternatives like “chicken nuggets”
Soy-based or dairy-based Cheese, milk, or yogurt
Sunflower butter, almond butter, or peanut butter
Hummus
Hard-boiled, scrambled, or omelet “rounds” eggs that have already been prepared
Edamame or frozen peas
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Balanced diet
The cornerstone of a healthy existence is a balanced diet. It lowers the risk of chronic diseases and gives the body vital nutrients. A healthy diet supplies the nutrients required for development and repair as well as the energy required to maintain an active lifestyle.Makes food forever at home for health
Makes food forever at home for health
