Happy New Year! It’s time to celebrate… but not with champagne, or sugar cookies, or elaborate cheese platters. While we don’t really believe resolutions (because let’s face it, most set us up with unrealistic expectations) we do believe starting the year off strong, and one among the simplest ways to try to to that’s by assessing our eating habits. the great news? There’s no got to hand over all those delicious dishes we crave, or do away with fun cooking techniques. Healthy eating is about consuming foods that nourish our cells to spice up energy, improve focus, increase mood and support immune health (here’s to no more winter colds!) – and who doesn’t want that? Follow this realistic hotel plan as an easy start line.
What to stay in mind for each meal:
Morning meals should contain a healthy amount of protein and fat. This helps keep blood glucose levels stable to sustain energy throughout the day (and can aid in preventing diseases like diabetes, heart condition and cancer). Think: eggs and avocado, nuts, seeds, nut/seed butters, chia puddings and overnight oats.
Salad and grain bowls bring the simplest lunches, because you’ll often re-purpose dinner leftovers to form them. Aim for a myriad of colour (phytonutrients provide veggies and fruit with their bright hues and health-giving benefits) and texture (like crunchy nuts and seeds paired with creamy dairy-free dressings) in every dish.
Dinners are often more involved than lunches, but if you’re short on time, prep ahead: chop veggies the night before, or make the recipe a couple of days ahead and freeze it (like these freezer-friendly recipes). Another tip: attempt to finish eating about three hours before bedtime so your body is in a position to completely digest the food before you hit the sheets.
Healthy Meal Plan: Day 1
Breakfast: Super Simple Morning Egg Sauté
Prep Time: 10 minutes
Total Time: 10 minutes
2 tsp extra-virgin vegetable oil , butter or avocado oil
1 cup kale or spinach, roughly chopped
½ zucchini, sliced into half discs
¼ tsp sea salt
Pinch of pepper
1 heaping Tbsp creamy tahini
¼ lemon, squeezed
¼ cup pecans, toasted
¼ avocado, sliced
Crack of pepper
1. Heat a good saucepan over medium, add the oil, and when it gets slippery and starts sliding freely round the pan, add the kale and zucchini. Season with salt and pepper. Toss around until veggies begin wilting.
2. Push the veggies to the side. If you are feeling the pan needs a touch more oil, splash a little glug in and crack the eggs within the empty space. Season with salt and pepper. After about 2-3 minutes, flip the eggs.
3. Grab a bowl and put the veggies on rock bottom, place the runny eggs over the veg, then drizzle with tahini and lemon. Top with toasted pecans, avocado and pepper. Voila!
Lunch: Asian Noodle Salad with Ginger Dressing
A medley of veggies that are probably already in your fridge with a sweet and tangy immune-boosting dressing. Get the recipe.
Dinner: Lentil and Cauliflower Shepherd’s Pie
A vegan, veggie-packed warming dinner with a lot of fibre to stay you full and feed the great bacteria within the gut. Get the recipe.
Healthy Meal Plan: Day 2
Breakfast: Morning Chia Pudding
The mighty chia seed delivers omega 3’s, fibre, protein and calcium to spice up your energy levels. Trust us once we say it’s one among the simplest ways to start out the day. Get the recipe.
Lunch: Clean Bean and Green Stew
Prep Time: quarter-hour
Total Time: 40 minutes
1 Tbsp extra-virgin vegetable oil
1 yellow onion, diced
4 garlic cloves, minced
1 sweet potato, dig 1-inch cubes
2 carrots, sliced into ½ inch circles
2 celery stalks, sliced
½ dried green or brown lentils
1 cup chickpeas (from can or previously cooked)
2 ½ cups veggie broth
1 cup kale or swiss chard, roughly chopped
Small few parsley or cilantro, roughly chopped
Sea salt and pepper
1. Place an outsized pot on the stove, address medium heat, add the oil. Swirl the oil round the pan, then drop by the onions. Allow to cook for 3-5 minutes until translucent and slightly browned.
2. Add the garlic. Toss for about 1 minute, then add the rest of veggies and season with a pinch of salt and pepper.
3. Let the veggies cook for 5-8 minutes until they start to melt, then add the lentils and chickpeas, season with a pinch of salt and pepper again and blend so everything gets combined.
4. Pour within the veggie broth, season another time, bring back a boil and simmer for 20-25 minutes.
5. Once simmer time is over, add within the kale so it brightens and gets slightly cooked. you’ll also make an enormous batch of this stew beforehand , because it freezes super well.
Dinner: Sesame-Crusted Salmon with Asian Greens and Tamari Dressing
Salmon is rich in healthy fats (i.e. omega 3’s), and when paired with calcium-rich sesame seeds, fibre-rich rice and phytonutrient-rich bok choy, you’re eating a meal which will nourish, replenish and detoxify. Get the recipe.
Healthy Meal Plan: Day 3
Breakfast: Veggie-Packed Breakfast Frittata
Eggs and veggies within the morning are the right combo for delivering nutrients and keeping blood glucose stable. Get the recipe.
Lunch: Healthy Buddha Bowl
Vibrant veggies topped with a gut-loving fermented miso sauce that’s also rich in good fats and calcium. Get the recipe.
Dinner: Easy Tamari Chicken and Broccoli Stir-Fry
Prep Time: quarter-hour
Total Time: 40 minutes
1 ½ pounds chicken thighs, sliced into pieces
3 tsp tamari
2 crowns broccoli, sliced into florets
1 Tbsp avocado or copra oil
1 purple onion , thinly sliced
4 garlic cloves, minced
1 tsp ginger, minced
2 Tbsp rice vinegar or rice vinegar
2 Tbsp vegetable oil
3 Tbsp tamari
1 Tbsp syrup
¼ cup fresh cilantro, roughly chopped
2-3 Tbsp sesame seeds
2 green onions, thinly sliced
1. Slice the chicken into pieces, place during a bowl and pour tamari over top.
2. Place broccoli florets during a large pot with predicament. Steam them until they turn bright green and are still a touch crunchy in texture. Drain and set to the side.
3. Heat avocado or copra oil over medium during a large pot or saucepan, then add the chicken. Stop yourself from constantly tossing the chicken around. you would like it to cook on one side for 3-5 minutes, then flip and still cook for two minutes. Don’t worry if some pieces aren’t fully cooked through yet.
4. Take the back off of the pan, set to the side and add the onion, garlic and ginger all directly. Allow them to sauté for about 3 minutes, then add the chicken and broccoli back in.
5. Pour the liquids (i.e. vinegar, tamari, etc.) during a bowl, provides a quick stir to combine, then pour into the pot. you’ll pour them individually into the pot but, we just like the idea of them being fully combined first.
6. Toss everything around to coat within the delicious juicy liquids, then simmer until the juices begin to thicken and disappear, about 10-12 minutes.
7. you’ll serve with rice, rice noodles or as is. Whatever you opt, top with fresh cilantro, sesame seeds and green onions.