Moving towards colder weather, it’s so important to keep yourself healthy. This means getting enough sleep, staying active, taking care of your mental health, drinking enough water and eating nutritious food. The word “healthy” can mean many different things to different people. It doesn’t have to mean green smoothies and kale salads every day!
A general definition of eating healthy means providing your body with food that makes you feel good and providing your body with essential nutrition. The focus of these recipes is not to restrict anything, but to nourish your body with nutrients that will help your body feel good this winter.
If you follow a certain diet, such as plant-based or gluten-free, many of these recipes can be modified to accommodate your needs.
Best-Ever Egg Muffins
These egg muffins are packed with protein and vegetables to keep you full and give you the energy to get your schoolwork done! They can be made in advance for a quick weekday breakfast, for those mornings where you hit snooze a few too many times. Replace the turkey bacon with your favourite vegetables or meat substitute for a vegetarian option.
Apple Cinnamon Overnight Oats
Oats are a healthy option because they are packed with fibre, antioxidants, vitamins and minerals. They also have more protein than most grains. These overnight oats only take five minutes to prepare and do not require a stove or microwave. They can be made with cow’s milk or plant-based milk and any toppings that you like. Eat them for breakfast or prep them during an afternoon study break to fuel an all-nighter!
Avocado toast is a quick and easy breakfast that can be customized to your preferences. Avocados contain more potassium than bananas and they are a good source of heart-healthy fats. Using whole-grain toast will increase your fibre intake or try adding a poached egg for extra protein!
Sticky Sesame Tofu Stir Fry
Stir fry is a great meal for using up extra vegetables and greens that you have in your fridge. Tofu is a fantastic source of protein, iron, potassium and magnesium. It is also very budget friendly compared to other types of protein! For an even quicker lunch, you can use frozen vegetables. Pair it with rice or noodles if you’re extra hungry.
Spinach Feta Grilled Cheese
Healthy grilled cheese? Yes please! This grilled cheese is loaded with spinach, which is a great source of many different vitamins and minerals. The cheese provides a good amount of protein to keep you full until dinner. This recipe is very budget-friendly and uses simple ingredients. You can find frozen spinach at most grocery stores in the frozen vegetable section.
Pasta Salad with Peanut Dressing
Many people avoid salads because they can be “boring” or they aren’t filling. This salad is filling and tastes great while still providing your body with nutrient-dense veggies and protein. For extra protein, try adding tofu, shrimp or chicken. To make this an even quicker meal, use cooked instant noodles in your salad!
Broccoli Beef Stir Fry
Beef and broccoli is a classic Chinese take-out dish. For a money-saving, healthier version of this dish, try making it at home! The beef in this dish can be substituted for any other protein. To make it extra healthy, try adding spinach or other vegetables, and serve over brown rice, which contains more fibre than white!
Baked Salmon in Foil with Asparagus and Garlic Lemon Butter Sauce
Salmon is rich in omega-3 fatty acids and a great source of protein. Buying frozen salmon or substituting salmon for a lower cost fish like cod or tilapia is an easy way to fit this dish into your weekly budget. Pair it with a vegetable like asparagus for a quick and easy meal!
This healthy curry is full of vegetables and chickpeas, which are a great source of fibre, protein, iron and other important vitamins and minerals. Coconut milk provides heart-healthy fat and a good source of iron. It takes just 25 minutes to make and can be served with rice or naan for a super filling and budget-friendly meal!