21 Super Nourishing Meals For Anyone Trying To Eat A Bit Healthier This Year
Eat nutritiously and deliciously.
New year, new you, right? If you're looking to jumpstart 2021 with lots of nutritious recipes, this week-long meal plan might be just the inspiration you need. These recipes call for simple preparations of wholesome, real ingredients. They rely heavily on produce, protein- and fiber-rich bases, and unprocessed (or very minimally processed) ingredients that you can pronounce and feel good about eating. Bon appetit!
These overnight oats are totally customizable. Soak them overnight in any kind of milk and top them with your favorite flavors like coconut flakes, sliced fruit, or jam.
Recipe: Overnight Oats
Made in muffin tins, just beat some eggs and load 'em up with your favorite toppings. These protein-rich egg bites can be made in advance, stored in the fridge, and re-heated throughout the whole week.
Recipe: Breakfast Egg Muffins
Sweet potato makes for a filling, fiber-rich, and good-for-you base for this veggie-packed hash. Top it with your favorite style eggs like poached or fried.
4. Breakfast Quinoa
Quinoa for breakfast? That's right. Heat it up with your favorite kind of milk and lay on the fresh fruit, seeds, and peanut butter or almond butter for extra protein.
Recipe: Five-Minute Breakfast Quinoa
Full of fiber, this sweet potato toast will keep you satiated well until lunch time. Use these four flavor combinations as inspiration or get creative with whatever is in your fridge.
Recipe: Sweet Potato Toast Four Ways
6. Blueberry Banana Coconut Smoothie
This colorful smoothie that's almost too pretty to drink is ready in just five minutes. I love keeping all of my fruit ingredients in individual little freezer bags so they're ready to go come breakfast time.
Make this veggie-packed egg white frittata at the beginning of the week and you've got breakfast (or lunch) when you're in a hurry.
There's no mayo necessary to make this creamy tuna fish salad. Rather, mashed avocado gives it a delicious texture and flavor.
Recipe: Avocado Tuna Salad
9. 20-Minute Creamy Tomato Soup
Step away from the canned stuff. This homemade soup tastes worlds better, and it can be made from scratch in just 20 minutes.
Recipe: 20-Minute Creamy Tomato Soup
10. Taco Salad Meal Prep Bowls
Start with any ground meat and serve these meal prep bowls over rice, cauliflower rice, quinoa, or lettuce with all your favorite Mexican-inspired toppings.
Recipe: Taco Salad Meal Prep Bowls
These vegetarian bowls are filled with crispy roasted chickpeas, kale, and golden brown sweet potatoes. The four-ingredient tahini sauce is the icing on the cake.
12. Mediterranean Bean Salad
Not only are beans great for you, but they keep you feeling full throughout the afternoon. If you feel like you need more protein though, just add some grilled chicken, shrimp, or falafel.
Recipe: Mediterranean Bean Salad
While you're making the dressing, you'll probably want to just double the batch. This sweet and savory peanut sauce tastes great on just about anything.
Recipe: Asian Peanut Chicken Salad
Whole wheat or sprouted bread, creamy hummus, ripe avocado, and any of your favorite veggies make for one seriously satisfying sandwich.
Recipe: Hummus and Veggie Sandwich
15. Vegan Tuscan Kale and White Bean Stew
This rustic, Tuscan-inspired kale and white bean soup is totally meatless, but it's certainly hearty enough for cold winter nights.
Sheet pan suppers are the answer to busy weeknights. Just toss all the ingredients on a parchment-lined baking sheet, pop it into the oven, and prepare to chow down.
17. Cilantro Lime Shrimp Lettuce Wraps
These Tex-Mex inspired lettuce wraps boast all the flavors of fajitas minus the tortillas. Shrimp is marinated in a blend of smoked paprika, cumin, garlic powder, and oregano, then it's served in Boston lettuce with avocado, sautéed peppers, and onions.
Made with ground chicken, almond flour (or quick rise oats), egg, and some seasonings from your spice drawer, you can make a big batch of these meatballs and keep them in the freezer for future lazy nights.
Recipe: Greek Chicken Meatballs
Steak is sliced into thin strips and marinated in Asian pear, garlic, ginger, onion, soy sauce, and brown sugar, and sesame oil. Serve it over rice with any of your favorite vegetables for a complete meal.
This comforting stew comes together with mostly pantry ingredients like canned chickpeas, coconut milk, and diced tomatoes.
Recipe: Coconut Chickpea Curry
This bright and zesty dish features simply grilled chicken that's topped with tomato bruschetta, fresh basil, and sweet balsamic vinegar for good measure.
Recipe: Bruschetta Chicken