Now that school is out and I’m home for the summer, I can take complete control of my nutrition. Things are about to get really healthy as well as really weird. It’s not that I don’t eat well while I’m at college, but often times I am bound by things like dining hall hours, dining hall menus, grocery store availability, and the time restrictions of schoolwork on top of it all. Rather than resorting to eating junk food and unhealthy crap, my diet tends to just become really boring.
I’m talking about having the same breakfast, the same lunch, the same dinner, and the same snacks, day in and day out. To be honest, I find comfort in the routine familiarity of it all, but it does make me long for the summer at home when I can shop for myself, plan whatever I want and get adventurous with my meals in the name of culinary exploration and health.
So whether you can relate to this or not, I’m going to show you three quick meals (and one snack) that I’ve already made since being home from school. These meals are easy to make and require very little prep time. They are packed full of healthy macro and micronutrients that will fuel your body for an entire day, and best of all they don’t take long to prepare and they won’t bore you to death.
Egg and Sweet Potato Scramble (With Avocado Toast)
Ingredients: (Based on Serving Size of 3 People)
1-2 tablespoons Avocado oil, Coconut oil or Olive oil (whatever suits your fancy)
6 organic farm fresh eggs
1 small red onion, chopped up
1.5-2 sweet potatoes (big, small, chubby, tall)
1 red bell pepper/ or a few chopped jalapenos
1 handful of baby spinach
Pinch of Himalayan Pink Salt
Pinch of Black pepper
1 teaspoon Ceylon cinnamon (if you want a salty-sweet combo)
1 teaspoon chili powder
1: Chop all the ingredients up and whisk the eggs separately in a bowl.
2. Add all the chopped ingredients to the pan with your choice of cooking oil. Sprinkle seasonings onto ingredients. Cover and let the ingredients cook until onions start to brown and sweet potatoes become soft and crispy on the edges.
3. Add your whisked eggs to the pan and rotate the pan, evenly spreading the eggs around. Cover and let it sit on a medium heat, occasionally checking and further spreading any wet egg around.
4. When it has reached your desired level of completion (dry or moist) use a spatula or fork to scramble the ingredients before transferring them to a plate.
5. Prepare 1 slice of Three Bakers Ancient Grains toast with 1/3 avocado spread on to it and sprinkle some sea salt on top.
6. Take a picture of your beautiful creation, then dig in
3-4 handfuls of whatever leafy greens you can find. I suggest red lettuce, baby spinach, arugula, and kale. Go for rich and dark colors.
1 large organic carrot (shredded if you like)
1 tablespoon chia seeds
1 tablespoon flax seeds
Pinch of sea of black pepper
Pinch of chili powder
1 can of Sardines (ill alternate salmon and tuna)
1 tablespoon raw pumpkin seeds
1 tablespoon raw sunflower seeds
1 tablespoon walnut/almonds/cashews (your pick)
1/2 Red/yellow and green bell peppers
Mix all these ingredients together in a bowl, chop if you’d like. Then dress with a mixture of apple cider vinegar and your choice of healthy oil (olive, avocado, coconut).
Chia Seed Protein Pudding
6 tablespoons of Chia Seeds
2 cups Unsweetened Almond or Coconut Milk
1/2 teaspoon Vanilla Extract
1 tablespoon of Maple Syrup/Natural Sweetener or Stevia
1 tablespoon of Cacao powder
1/2 Scoop of a healthy protein powder (Grass Fed Whey, Plant Based, etc…)
Sprinkle some raw coconut flakes on as a topping, or anything else you’d like.
(Fruit goes well)
Mix all the ingredients in a cup or mason jar (for a hipster touch) and let it sit for 5 minutes. Mix all the ingredients again thoroughly to make sure no clumps remain then set in the refrigerator for ~2 hours to “do that chia seed thing”.
Nori Wrapped Chicken Salad
1 large sheet of Nori (seaweed wrap they use for sushi)
1 large chicken breast, chopped up and seasoned to your liking (steak or other meats work well too)
1 handful of chopped greens (lettuce, kale, spinach, etc…)
1 tablespoon healthy oil (olive, avocado, coconut)
1-2 chopped carrots
1/2 Avocado Chopped
Your grain of choice to hold it all together (white rice, brown rice, quinoa…)
Combine all the ingredients in the seaweed wrap and carefully wrap it just like an open-ended burrito.
If you aren’t a fan of nori (seaweed) wraps then opt for something like a coconut wrap or almond flour wrap, two healthy and delicious alternatives.
Here are some examples of what it will look like:
Leave a comment below:
-Try a some of these recipes out for yourself, and let me know what you think!
-Have any suggestions for other great meals and snacks?
-Comments and feedback are always welcomed!