Day in, day out, majority of our meals are spent eating outside. Even with plenty of healthier options available, it tends to be much pricier than its cheaper and more tempting unhealthier counterparts e.g. fast food. In order to prevent yourself from falling into temptation, the best way is to get home and whip up easy healthy meals, like these below!

1. Breakfast: Açaí smoothie bowl

If you are still wondering what the açaí craze is all about, check it out yourself with this easy-to-make açaí smoothie bowl! It is incredibly simple to make, you can easily whip up bowls of it in less than half an hour. Packed full of nutrients, it makes for a great breakfast choice.

Açaí berry is an excellent source of anti-oxidants and amino acids. It also boosts your immune system while providing you increased energy levels that help you jump start the day. An all-round super food, açaí berry is also pretty delicious with some saying it tastes like dark chocolate.

Easy-healthy-meals-1

The most popular way to eat it is puréed açaí berries garnished with fruits like banana, strawberries, shaved coconut or cocoa. Many also include chia seeds for that extra bit of nutrients like omega-3 fatty acids, fiber, iron and calcium. Chia seeds also raise our good cholesterol levels to aid us in combatting against heart attacks and strokes.

Açai smoothie bowl

Serves: 1*

Preparation time: 15 minutes

Ingredients

Açai puree:

- 1/2 small banana

- 1 100-g (3.5-oz) pack frozen unsweetened açaí berry pulp; (thaw and break the frozen pulp into smaller pieces.)

- 1/2 cup frozen strawberries

- 1/2 cup frozen blueberries

- 1/2 cup unsweetened vanilla almond milk (or any other type of milk) *adjust proportion your intended serving size.

Toppings:

- 1/4 cup blueberries

- 1/2 kiwi, peeled and sliced or chopped

- 1/2 small banana, sliced

- 1/4 cup peeled and chopped pineapple or mango

- 1/4 cup strawberries, sliced

- 1/4 cup granola, (optional)

- Drizzle of raw honey, (optional)

- A pinch of chia seeds

Feel free to add or remove any toppings as you deem fit.

Directions

1. Açaí puree – add all açaí puree ingredients and blend on low until large chunks are broken down, while gradually increasing speed and add your splash of milk.

2. Arranged toppings in vertical stripes!

Recipe from: https://www.cleaneatingmag.com/recipes/guest-blog-3-must-try-acai-bowl-recipes

2. Lunch: Grilled chicken burger

It is lunch time and it calls for a hearty and yet healthy, grilled chicken burger.

When compared to other red meats like beef or pork, white meats like chicken are generally much healthier as it is a leaner source of protein with lower fat content. Plus, grilled chicken can be equally tasty as well so you can enjoy your well-deserved meal without any guilt – all the merrier!

There are tons of grilled chicken burger recipe so feel free to customize our recommended recipe below.

Grilled chicken burger

Serves: 4

Preparation time: 25 minutes

Ingredients

- 4 boneless, skinless chicken breast halves

- 4 hamburger buns

- 4 slices of cheddar, Swiss or gouda cheese

- 1 large avocado, sliced lengthwise (leftovers can be used for the next dish – poke bowl)

- Lite mayo or aioli (mayo + garlic or mayo + lime)

- Tomato, red onion and lettuce to garnish

- Salt and pepper

- Olive oil or butter

Directions

- Preheat grill to medium heat. Season chicken breasts with salt and pepper and place on grill. Cook for about 8 minutes per side, or until filet are no longer pink and juices run clear.

- Lightly spread olive oil or butter on inside of buns and place on the top rack of grill. Cook for 2 minutes or until slightly toasted.

- Assemble chicken, cheese, avocado slices, lettuce, onion and tomato on toasted hamburger bun. Drizzle lite mayo or your homemade aioli over the open sandwich. Serve with sides of your choice.

Recipe from: https://www.litehousefoods.com/recipe/grilled-chicken-burger

3. Dinner: Poké bowl

So, it’s the end of the day and to minimize clean-up time, all you want is a quick dinner that you can prep-and-go. As a native Hawaiian dish comprising of marinated sashimi fish cubes, it also includes of various nutritional vegetables, and toppings. With its main ingredients as raw salmon or tuna, it is considered as a pretty healthy dish.

Raw salmon itself is rich in omega-3 fatty acids, good for lowering risks of cancer, inflammation and blood pressure. High in protein, it’s also an excellent source of Vitamin Bs. These B vitamins work hand in hand to repair your DNA, thus reducing inflammation induced heart diseases while maintaining optimal functioning of your brain and nervous system.

Easy-healthy-meals-3

Avocado is also another beneficial fruit featured in this dish. It contains more potassium than bananas and higher potassium intake is linked to reduced blood pressure. It is also loaded with good fat, oleic acid (also found in olive oil) that is good for the heart and lowers cholesterol levels.

Basically, this is a dish that will do you good! Besides, you will also find many familiar condiments such as soya sauce and sesame oil, which you are already used to.

Salmon avocado poké

Serves: 4

Preparation time: 20 mins

Ingredients

- 1 lb (~400g) sushi-grade salmon

- 1 avocado, cubed - Cooked white rice, to serve

- ½ red onion, finely diced - ½ cup green onions, chopped (optional)

- ½ cup red cabbage, chopped

- ⅓ cup soy sauce

- 2 tbsp white sugar

- ⅛ cup sesame oil

- ½ tsp ground ginger

- Sesame seeds

Directions

- In a medium bowl, mix together red onion, green onion, soy sauce, sugar, sesame oil, and ginger. Set aside.

- Remove bones and skin from your salmon, if any, and cut the fish into ¾ chunks.

- Add fish and avocado to the bowl with the marinade. Toss to coat. Refrigerate until ready to serve.

- Taste and adjust seasonings.

- Serve with extra diced green onions and sesame seeds on top of steamed white rice that has been cooled to room temperature (optional)

Recipe from: http://www.justputzing.com/2014/01/salmon-avocado-poke-bowl.html

Easy Healthy Meals

Categories