Here's What Healthy People Actually Eat All The Time

"This is our family's go-to meal. The quinoa only takes about 12 minutes to cook and we use canned, no-salt-added black beans. Those two ingredients are the base of the dish and then we can add any sort of vegetables or toppings that we have in the refrigerator. The whole meal can be planned and done in less than 20 minutes so it's perfect for last-minute, weeknight meals."

—Aaron Flores, RDN, California-based nutritionist specializing in intuitive eating and Health at Every Size (HAES)

"This recipe is my version of a proper, grown-up breakfast muffin; admittedly, it's quite popular among children too. I find most people tend to have many of the ingredients this recipe calls for stored away in their pantry. Paired with milk, this fiber-rich muffin is a solid way to start your day."

Get the recipe here.

—Nita Sharda, RD, owner of Carrots and Cake Balanced Nutrition Consulting

"This meal is full of nutrients (protein, vitamins, and minerals), is great fuel for the day, and is very easy to prepare. Sauté mushrooms with olive oil cooking spray, add spinach, then add egg whites and scramble. After plating, add halved mini-heirloom tomatoes and Cholula sauce. I enjoy these egg whites best with Ezekiel bread and some mashed up avocado."

—David Kirsch, celebrity trainer and founder of David Kirsch Wellness

"I call this my everything-but-the-kitchen-sink tuna salad. I throw this salad together more than a few times per week, especially I’m pressed for time. It’s a simple mix of all your healthy, on-hand salad fixins: baby greens (use whatever type you have), bell peppers, hearts of palm, cucumbers, avocado, one can of really good tuna, and a handful of pumpkin seeds and dried cranberries. All tossed together in a creamy, warm cranberry dressing."

Get the recipe here.

—Danielle Omar, MS, RD, Integrative Dietitian at Food Confidence

"My fave go-to breakfast soup is my 'Balance Me' smoothie bowl — it’s simple, satisfying, and delish. Aside from a whoppin’ 12 grams of fiber, you’re getting a balance of protein, antioxidants, and powerfoods galore before you even head out the door!

Combine 1 cup of filtered water, 1 frozen banana, 3 strawberries, 1/2 cup blueberries, 2 cups baby spinach, 2 teaspoons almond butter, and 2 teaspoons chia seeds in a high-speed blender and puree until smooth. Top it off with some crunchy buckwheat groats and berries."

Rachel Beller, MS, RDN, founder of Beller Nutritional Institute and author of Power Souping

"Because of all the protein, fiber, and awesomeness of potatoes, this is a super filling meal that provides a ton of amazing nutrients. The meal requires only about 10–15 minutes of prep time, and then about 45 total minutes cooking time. It provides a plethora of omega-3 fats, vitamin A, potassium, and fiber, and is chock full of phytonutrients."

Get the recipe here.

—Brian St. Pierre, MS, RD, CSCS, director of performance nutrition at Precision Nutrition

"This 'dressed-up' version of the typical panini — with garlicky, spicy kale, sweet caramelized onions, and creamy fontina cheese melted all over — is both nutritious and delicious! It is super easy to make, ready in under 15 minutes, and will please even your pickiest eaters. I love it because it feels decadent like a grilled cheese would be, but it's actually good for you!"

Get the recipe here.

—Anjali Shah, board certified health coach and founder of The Picky Eater

"When I don’t have a dinner plan and it’s almost mealtime, I sauté up whatever veggies we have in the fridge, add canned beans or cooked lentils if I have any, and place these in a bowl then top them with a fried or poached egg. We finish off the dish with salsa, hot sauce, pesto, or marinara sauce, depending on what type of cuisine we’re in the mood for. It’s a super easy and satisfying dinner!"

—Amelia Winslow, MS, MPH, nutritionist and founder of Eating Made Easy

"Oats are loaded with dietary fiber and are a source of slow-releasing carbohydrate, meaning this keeps me satisfied and full of energy until lunch. I always keep a bag of gluten-free oats on hand, mix with some almond milk and water, and finish with any topping of choice, usually a nut butter or fruit.

The beauty of this is you can adjust flavours and consistency to your liking — or just your mood that particular day. So easy and so diverse! Pictured is a simple, hearty bowl of cacao oats topped with almond butter and cinnamon."

—Aina Hussain, registered nutritionist and founder of The Fruitful Foodie

"This four-ingredient quinoa salad is one of my favorite go-to healthy recipes because it's so easy and delicious! Just mix together quinoa, hummus, salsa, and chickpeas — that's it! I like serving it atop salad greens for a little extra volume, and you can add some avocado or cheese to the mix, too, if you like!"

Get the recipe here.

—Anne Mauney, MPH, RD, founder of fANNEtasticfood.com