January 17, 2024


Enjoy quick combinations of flavor and nutrition that quickly become go-to meals.

We are halfway through January. How are those resolutions going? Many of us set goals to eat better and exercise more. But oftentimes, good intentions turn into failed attempts without enough planning. Nutritious meals can quickly become a hassle.

It is a misconception that healthy food takes a long time to prepare. While complicated recipes exist, there are quick and easy, nutritious meals that you can include on your menu that are also delicious!

The basic formula

When brainstorming meal ideas, there is a simple formula to keep in mind to ensure it is nutritious and delicious:

¼ lean protein + ½ non-starchy vegetables + ¼ starch = 1 awesome meal

Not all of us are math lovers, but this equation is easy enough. Keep it in mind and you will guarantee the meals you build are geared toward nutrition.


Let’s explore six quick and easy recipes that are both delicious and packed with essential nutrients to get you started — just click each title below to expand!

Avocado Toast with Poached Eggs

This one is super simple! Toast up your favorite whole-grain bread (you could even support a local bakery), spread a ripe avocado and then top with your favorite style of eggs.

Not only will you get heart-healthy fats from the avocado, but you will also be consuming protein from the eggs and fiber from the toast to keep you full and energized.

Overnight Oats

This is a great solution for anyone who typically needs to eat their breakfast on the go in the mornings. All it takes is a little planning the night before.

Start with a glass container and add a 1:1 ratio of old-fashioned oats and milk of your choice. Consider adding chia seeds and Greek yogurt for a creamier and thicker texture, plus extra protein. Lastly add toppings of your choice such as fruit, honey, nuts, seeds, or granola, and refrigerate overnight for a nutrient-packed breakfast first thing in the morning.

Grilled Chicken Wraps

Start with a whole grain tortilla and spread your favorite sauce or dressing on it. Next add a protein source such as grilled chicken, steak or cold cuts. From there, just add whatever toppings you would like to create texture and flavor such as lettuce, beans, bell peppers, or tomatoes. This is a great on the go option packed with protein and flavor!

One-Pan Chicken and Vegetables

This hassle-free dinner is sure to please the family and save you the headache of a complicated meal. Toss your favorite veggies such as peppers, onions, broccoli, or zucchini and chicken in olive oil and seasonings and evenly distribute them onto a baking sheet. Roast them in the oven at four hundred degrees for 30-40 minutes or until chicken is cooked through to 165 degrees. Voila, dinner is served!

Simple Salad Using Salad Kits

Most people can get at least two servings out of a salad kit which means you can prepare two meals at once. Start with a salad kit from the grocery and add a protein source such as grilled chicken, beans, eggs, shrimp, or tofu. Toppings like nuts and seeds, corn, low fat dressing, sweet potatoes, croutons, crispy onions… the list goes on.

Combine your favorite toppings with a pre-made kit for a salad that pairs flavor, texture and nutrition. This is a super simple and delicious meal that will quickly become a go-to.

Quinoa Salad in a Jar

Make a batch of quinoa and layer it with your favorite veggies, beans, and a light vinaigrette dressing in a portable jar. This is another great grab and go option for someone with a busy schedule. This recipe is packed with protein, fiber and other essential nutrients! Pro tip, make several of these for a quick lunch option when you need it most!

Remember, eating nutritious meals does not have to be time-consuming. Try incorporating these meal ideas into your routine for a healthier and balanced lifestyle without sacrificing taste or convenience this year!