Healthy Habits on a Plate - Simple Meal Ideas for Better Living

My journey into changing my diet was not instant or perfect from the start, it was gradual and has evolved, even today it changes as I change. Like many of my clients, changing your diet and lifestyle habits are never a straightforward process, you can start your journey with gusto, then you can revert back to old habits. Here are some simple meal ideas that you can display on a wall or have in your favourites when you have a week when it is not as easy as it was when you first started.

Breakfast

• Make your own muesli or granola: oats, quinoa flakes, buckwheat flakes, ground mixed seeds – sunflower, pumpkin, sesame and flax, nuts – brazil, walnuts and almonds, fruit – dried fruit, cinnamon, berries, apple, pears, and plums – eat what’s in season

• Natural yoghurt with fruit, seeds, and nuts

• Scrambled eggs with turmeric on rye or sourdough with wilted spinach

• Poached eggs on toast with crushed avo and mushrooms

• Boiled eggs with toast and yoghurt

• Fruit smoothies with mixed seeds

• Homemade pancakes with blueberries and or apples.

• Omelettes stuffed with vegetables

Lunch

• Oatcakes or wholegrain bread with avocados, smoked salmon and tomatoes

• Herring/salmon/chicken with sun dried tomatoes and quinoa

• Lentils, beans and/or chickpeas with vegetables or salads

• Hummus and oatcakes and soup

• Soup ideas: carrot and chickpea, sweet potato with turmeric, watercress, and celeriac, homemade chicken soup, broccoli and potato, courgette and potato

• Leftovers - this is my favourite, minimal effort, cost saving and tasty

• Wraps with chicken/salmon/hummus and salad/peppers/ broccoli with a dressing (see e-book for recipes)

Dinner

• Homemade curries include lots of vegetables and add bean, chickpeas or lentils Include spices like turmeric, garam masala, cumin and coriander

• Salmon/white fish, with olive oil and lemon juice, baked in the oven with potatoes and veg or salad

• Chicken or sausage one-pot using tomatoes, onions, garlic and carrot with lentils

• Chilli con carne with mince and or beans serve with rice, guacamole, cheese and plain natural yoghurt

• Cottage pie with sweet potato mash

• Homemade pasta sauces with all vegetables ie garlic, onion, sweet potatoes, courgettes, red peppers, can of tomatoes, stock or water, oregano, basil, parsley, and blend if necessary

• Homemade pesto, use walnuts, almonds or cashews for a change, include watercress, parsley, rocket, basil

• Meat casseroles with quinoa/lentils/veg/potatoes or rice

Roasting Roots

Sweet potatoes, beetroot, carrots and celeriac – chop into bite sized chunks roast in oven at 180 with either 2 tbsp. olive or melted coconut oil, garlic and rosemary for 30 mins. Or add sweet smoked paprika and turmeric.

Crispy Kale

Kale crisps – break up and tear off stalks, add coconut oil or olive oil, season with salt, black pepper and chilli put in the oven at 100 degrees Celsius and cook for 45 mins. You can do the same with cauliflower and broccoli. Add spices: turmeric and smoked paprika.

Steam Frying - a healthy, tasty and easy way of cooking vegetables

Sauté the veg in olive or coconut oil gently, when you hear it sizzle add a little liquid (3 tabelspoons) (water, stock, tamari sauce, lemon juice). Put the lid on and cook at a low-medium heat for approx. 10 mins. You can add all veg at one time, some might cook quicker than others, that is ok, if you prefer you can add to specific timings - it is up to you.

Sumptuous Salads – variety of lettuces, tomatoes, peppers, spring onions, cucumber, fennel, celery with oranges and or pears, nuts and seeds sprinkled on the top. Grated carrot and or beetroot can be an addition. Steam broccoli or green beans and they can also be added to a salad.

Sustainable Snacks

Apples, pear, plums with handful of nuts or seeds.

Oatcakes and hummus

Crudités – carrots, celery, red peppers with hummus

Oatcakes with nut butters topped with banana or apple

Oatcakes and cheese

Banana or berries with plain yoghurt (Greek is my favourite)

2 squares of dark chocolate

Nuts, seeds and dried fruit

A boiled egg

Drinks - Hydration is key

Water

Herbal teas

Smoothies

Milk (if tolerated)

Water can be flavoured with a slice of lemon, cucumber, ginger, orange, or berries. Green tea and black teas contain l-theanine, a substance that is involved in making you feel calm and relaxed. Coffee if tolerated is also a drink that is not bad for you, in excess and at wrong times of day it can be though! I drink one cup a day and try to not consume after 1pm.

What are your simple meal ideas that ensure you eat well from week to week?

If you would like more ideas then please look at my private sessions page for individual consults. I also have a free e-book on sugar and carbohydrates with other tips and recipes.