1.
Veggie-Packed Omelet
Why it works: Eggs are a lean source of protein, and adding vegetables like spinach, mushrooms, and bell peppers boosts fiber and volume without many extra calories.
How to make it:
- Whisk 2 eggs (or 1 egg + 2 egg whites).
- Pour into a nonstick pan and cook lightly.
- Add sautéed veggies and fold into an omelet.
- Serve with a slice of whole-grain toast.
2.
Greek Yogurt Berry Parfait
Why it works: Greek yogurt is high in protein, while berries provide natural sweetness and antioxidants. How to make it:
- Layer ½ cup plain Greek yogurt, a handful of fresh or frozen berries, and 2 tbsp oats or granola.
- Drizzle with a little honey if desired.
- Enjoy as breakfast or a quick snack.
3. Lentil & Vegetable Soup
Why it works: Lentils are rich in protein and fiber, helping you feel full for longer. How to make it:
- Sauté onions, carrots, and celery in olive oil.
- Add 1 cup lentils, 4 cups vegetable broth, and season with herbs.
- Simmer for 30 minutes until lentils are soft.
- Portion into containers for an easy meal prep option.
4. Grilled Chicken with Sweet Potatoes
Why it works: A balanced plate of lean protein, slow-digesting carbs, and fiber keeps you energized. How to make it:
- Season chicken breast with garlic, lemon, and herbs.
- Grill or bake until cooked through.
- Roast sweet potato cubes with olive oil and paprika.
- Serve with a side of steamed broccoli.
5. Overnight Chia Pudding
Why it works: Chia seeds expand in liquid, creating a naturally filling dish rich in fiber and omega-3s. How to make it:
- Mix 2 tbsp chia seeds with ½ cup milk (dairy or plant-based).
- Stir in a little vanilla extract.
- Refrigerate overnight.
- Top with sliced banana or a few nuts before serving.
Quick Tips for Easy Healthy Cooking
- Use frozen produce to save time and money.
- Cook in batches so you have healthy meals ready during the week.
- Flavor with herbs and spices instead of relying on heavy sauces.
