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Even for people who don't have the time or the inclination to cook or plan healthy meals, eating healthier is a no-brainer. Why? All you need is knowledge of what foods are healthy and what their health properties are. Then, it's simply a case of adding them to what you are already eating or substituting foods with healthier options.
Tinned tuna
Milk, yogurt, and cheese
Eggs
Whole-wheat bread and pasta
Brown rice
Oats
Salad vegetables
Fresh and dried fruit
Nuts and seeds
Beans
Lentils
Quinoa
All the above, but especially fresh and frozen vegetables and fruit.
Start your day with proffee (protein coffee by mixingprotein powder into coffee. Use hot milk for hot proffee and cold milk and ice for iced protein coffee.)
Stir superfood blend into a glass of juice or water.
Blend fruits and vegetables with milk or freshly squeezed fruit juice and add chia or flax seeds.
Blend tropical fruit (mango, passion fruit, or pineapple) with nut milk and stir in chia seeds.
Blend kefir, berries (blueberries, raspberries, strawberries, etc.) with hemp seeds. Add honey or maple syrup for sweetness.
Combine the acidic taste of cranberries with the sweetness of bananas. Add a little water or milk.
Add fiber powder and protein powder to your smoothie or overnight oats.
Overnight oats are raw oats soaked in cow's milk, water, or nut milk overnight. Chia seeds can be added at the same time. The next morning, add other ingredients of your choice, such as fruit, berries, nuts, and seeds. Here are a few suggestions for you:
Add berries, nuts, and a sprinkle of chia or flax seeds to overnight oatmeal.
Add ground roasted nuts, yogurt, and honey for extra protein power.
Add peanut butter or any other nut butter, berries, and yogurt. Flavor with cinnamon.
Top overnight oats with plain Greek yogurt, berries, or chopped fruit, and nuts or seeds.
Combine oats, chopped dates or dried fruit with the liquid of your choice. Leave overnight and top with cinnamon before eating.
A healthy diet doesn't mean that you have to give up breakfast cereals. There are many delicious high-fiber choices on the market. Ahigh-fiber cereal has at least 5 grams of fiber per serving. Simply check the product label for this information. Choose cereals made with whole grains, bran, or oats and add nuts or seeds.
Enjoy with milk or yogurt and add fruit like sliced banana or berries.
Granola is also a good choice. It’s high in fiber, and many contain nuts and seeds, adding to their protein content. Have your granola with yogurt and berries for a delicious dessert-like breakfast.
Swap white bread for whole-wheat bread or other whole-grain breads for your morning toast and bolster your toast with healthy protein toppings like:
Avocado, cream cheese, and tomato
Mashed beans
Nut butter
Boiled egg
Cheese
Mashed tuna or sardines
Greens like spinach or arugula
Use whole-wheat tortillas and fill them with a combination of healthy ingredients according to your taste. Choose from eggs, beans, microwaved vegetables, haloumi cheese, and salsa.
Buy pre-prepared soups or tinned soups to warm up, add beans, lentils, or other protein-rich grains, and sprinkle with grated cheese.
Replace ordinary pasta with whole-wheat pasta for fiber and protein. Serve with your usual pasta sauce. Add any veggies like broccoli or spinach!.
Replace white rice with brown rice and eat it with your usual meat stew.
Top rice with steamed frozen or fresh vegetables and add chopped nuts, seeds, and cheese.
Top rice or pasta with tomato sauce mixed with a tin of lentils or black beans.
Buy a pre-cooked rotisserie chicken and eat it with salad, steamed veggies, or make a salad with it.
Buy canned beans and lentils. They require no cooking and can be used in salads, stews, pasta sauces, and on toast.
Buy pre-packaged salads. There usually is a choice of healthy salads. Choose those with dressing and toppings for extra flavor.
Combine pasta elbows with canned tuna, canned white cannellini beans, and add a salad dressing of olive oil, vinegar, salt, and pepper. You can even buy pre-cooked pasta. No work!
To pre-packaged salads, add cubed cheese and tinned beans for extra protein. The protein also makes the salad more filling, so you won't feel hungry soon.
Buy fresh, chopped vegetables and top with bought salad dressing or hummus fortified with protein powder.
Aim for snacks that contain fiber and protein – they are filling, and as you get used to them over time, you will find them quite satisfying. Here are a few suggestions to get you started.
A small bowl of nuts, cheese cubes, and olives.
Store-bought trail mix, or make your own with nuts, seeds, and dried fruit.
Whole-grain crackers and cheese.
Make protein smoothies. Use milk or yogurt, nut butters, and protein powder as the protein basis, adding fruit and berries for a fresh taste. There are many ideas online that you can experiment with.
Have fresh vegetables like celery sticks, baby carrots, bell peppers, tomatoes, and cucumber with hummus or cottage cheese for a snack that is high in vitamins and minerals, as well as fiber and protein.
Combine hard-boiled eggs with cheese cubes, olives, and tomatoes for a filling, high-protein snack. Pickled vegetables and hard cheese with crackers also make a quick and healthy snack.
Apples and peanut butter make a filling snack packed with vitamins, healthy fats, fiber, and protein.
Avocado on whole-wheat toast makes a high-fiber snack. You can add cottage cheese for protein.
Roasted chickpeas are crunchy, come in different flavors, and provide fiber and protein.
It's a good idea to avoid heavy meals at night, but if you skip dinner or have a meal that lacks protein and fiber, you are bound to wake up hungry. What's needed are some ideas for tasty, nourishing meals that are quick and easy to make. Here are some ideas that might fit the bill.
Warm up some store-bought fresh soup, add some protein powder, and top with grated cheese. In case you opt for canned soup, make sure to check its sodium content, as these soups contain extremely high quantities of salt.
Dish up the stew that has been brewing in the slow cooker while you were at work.
Have breakfast for dinner: scramble eggs with chopped, steamed frozen vegetables, and cheese. Serve with whole-wheat toast.
Make a quick whole-wheat noodle stir-fry, add spring onion, and pre-prepared sliced veggies. Serve with peanut sauce.
Make healthy bedtime drinks that are comforting, but not too heavy. For instance, use a small ripe banana, some milk (cow's, almond milk, or oat milk), some nut butter, and some ground flaxseeds. Add fiber powder and stir in some cinnamon.
Add some superfood powder and nut butter to your usual bedtime hot chocolate.
It's not difficult to improve your nutrition even if you don't have the time or the inclination for cooking. The secret is not to feel overwhelmed and not to aim for perfection; just aim to do better.
Here are some tips for improving your diet without spending hours in the kitchen.
The secret is to always have non-perishable foods, such as frozen and canned goods, and grains in stock, so you can quickly whip up a healthy meal.
Some examples are:
Canned foods, including canned tuna, beans, tomatoes, and sweetcorn.
Whole-wheat, chickpea, lentil, and edamame pasta.
Brown rice, oats, quinoa, barley, etc.
Frozen whole-grain or whole-wheat bread, sliced.
Frozen steam-in-bag veggies and steam-in-bag rice.
Frozen vegetables and fruit.
Frozen pre-cooked chicken cuts and shrimp.
Nuts and seeds
Nut butters
Pickled vegetables and olives.
It's tempting to buy sauces and condiments because they make meal prep so easy. However, they are usually packed with thickeners, artificial colorants, artificial flavorings, tons of sodium, and preservatives. When you do buy some, check the labels for healthy options.
Consider subscribing to a pre-prepared meal service. These meals are cooked and only need reheating. They are convenient and save time, eliminating the need for grocery shopping, meal planning, and cooking.
This option might not be sustainable for families, but it's ideal for professionals living alone.
Once again, this option may not be a solution for large families, but it can certainly help with meals. These days, there are many healthy options. Frozen meals can get boring, but you don't have to have them every day, and you can spruce them up with salads and slices of whole-wheat bread.
Reminder to always check the sodium and fat content. One way to cut down your sodium intake this way is to only eat half of a pre-made meal and spruce it up with some veggies or a side salad.
Slow cookers are great. A slow cooker simmers food at low temperatures for a few hours. They are ideal for soups, stews, chicken, meatballs, beans, and roasts. You don't have to attend them – put in your ingredients in the morning and forget about the meal until tonight at dinner time.
With this meal-prep strategy, you pre-measure and store ready-to-eat ingredients in scoops or small containers so meals can be quickly assembled, with zero cooking required.
It involves prepping ingredients like:
Grains, such as cooked quinoa, couscous, and brown rice.
Proteins, such as canned beans, boiled eggs, and shredded rotisserie chicken.
Veggies, such as chopped onion, cucumbers, bell peppers, and cherry tomatoes.
Toppings, such as shredded cheese, seeds, nuts, hummus, and salsa.
These are then stored in the fridge, in individual containers or reusable scoops (like a ¼ cup or ½ cup measuring cup size).
When meal time comes around, you simply take one or two scoops of each item to build a salad, wrap, or grain bowl. For example, you can create a no-cook burrito bowl in seconds by adding together one scoop each of canned black beans (rinsed), corn, chopped cherry tomatoes, cooked quinoa, and shredded lettuce, topped with salsa and avocado.
As you can see, it's not difficult to eat healthier every day. All you need is to stock up on healthy ingredients and learn to combine them in ways that you and your family enjoy.
Don't forget, if you find yourself short on healthy ingredients, simply add some high-qualitySuperfood Fiber Powder to your meal to see you through until your next shopping trip for fresh ingredients.