• Allison Caffrey

Healthy & Easy Recipes for Breakfast, Lunch, and Dinner

Updated: Mar 29, 2019

These 3 recipes will change your outlook on eating healthy without sacrificing the yummy factor, cooking, and eating at home.

With Summer coming up, everyone wants to shed the extra layer of winter fluff and start getting prepared for the warm weather! The first step to losing a few extra pounds, or just wanting to feel healthier is by a change of diet.


Breakfast: Avocado Toast with an Egg and Fruit


Ingredients

-2 Slices of Wheat Toast

-2 Eggs

-1/2 Avocado

-1/2 Cup of Fruit

-Salt & Pepper


A good healthy breakfast should be packed with protein and healthy fats rather than sugar and carbs. Why is this you ask? If you start your day with ONLY a piece of fruit your sugar levels will rise very quickly before dropping within an hour resulting in you becoming very hungry not very long after breakfast. Having protein and good fats will keep you full for longer.



Start by heating up a pan and coating it with a light amount of olive oil. Then, toast your toast. Next, crack your two eggs in the warm pan. I always make them over medium, but cook them to your specific preference. While those two items are cooking and toasting, cut your avocado in half. You only need one-half of the avocado. One your toast pops, spread half of the half avocado on one piece of toast just like you're spreading butter. Repeat on the other half. Next, once the egg is finished cooking, lay it on top of the avocado toast and sprinkle a light amount of salt and pepper on top. Next, take the 1/2 cup of the fruit of your choice. Ta-Da! You have a magnificent protein-packed breakfast in less than 10 minutes!



Lunch: Power Bowl



Ingredients

-1/4 cup of Quinoa

-1/2 cup of Chicken

-1/2 Avocado

-1/4 Cucumber

-A few Cherry Tomatoes


The purpose of lunch is to give you the extra energy boost that you need to make it through the rest of your day. It should be filled with foods from three major food groups. This lunch is called Power Bowl for a reason. It will give you power. With grains, protein, and veggies, you will have the natural fuel to carry you through your day like a boss.


Start off by rinsing your quinoa if it's not marked in a bag that says rinsed. All you must do is cover it in a bowl of cold water for 2 minutes so it removes it outer shell. Then rinse it in a mesh strainer with cool water for 30 seconds and transfer it to a pot. Since you're only making 1/4 cup I would only add 3/4 cups of water. Bring the water to a boil, and then once it's boiling, cover the pan and reduce it to a medium-low heat so the water simmers. In about 15 minutes, check to see if all the water is absorbed. Continue cooking until all the water is gone. Then turn off the heat and let it sit for 5 minutes. While the quinoa cooks, you can prepare your chicken. I will usually just grill a chicken breast with a little bit of salt and pepper, however you can prepare your chicken any way you like as long as it is cooked all the way through. Then cut it in half, and then cut the half into cubes. Next, cut an avocado in half. Once you have the half, make about 5 slices vertically down the half, and then horizontally making a grid pattern. Next, wash and cut the cucumber into cubes. After, wash a few cherry tomatoes to add. Once the quinoa is finished, put it in a bowl, then add the chicken, then use a large spoon to scoop the avocado into the bowl. Then add the cucumber and tomatoes, and you have the Power Bowl! Enjoy!




Dinner: Broccoli Beef


Ingredients

-3 Tablespoons Cornstarch

-1lb Flank Stank cut into 1-inch pieces

-1/2 Cup Low Sodium Soy Sauce

-3 Tablespoons Packed Light Brown Sugar

-1 Tablespoon Minced Garlic

-2 Tablespoons Vegetable Oil

-4 Cups Small Broccoli Florets

-1/2 Cup Sliced White Onions

-White or Brown Rice (Optional)


This dinner is a healthy and easy alternative to the take-out option! With only 2 tablespoons of oil in the entire dish, it makes it healthier yet still just as delicious!


In a large bowl, whisk together 2 tablespoons of cornstarch and 3 tablespoons of water. Add the beef to the bowl and toss to combine.

In a separate small bowl, whisk together the remaining 1 tablespoon cornstarch with the soy sauce, brown sugar, and garlic. Set the sauce aside.

Heat a large nonstick saute pan over medium heat. Add 1 tablespoon of the vegetable oil and once it is hot, add the beef and cook, stirring it constantly until the beef is almost cooked through. Transfer the beef to a plate and set it aside.

Add the remaining 1 tablespoon of vegetable oil to the pan and once it's hot, add the broccoli florets and sliced onions and cook, stirring occasionally until the broccoli is tender. Usually about 4 minutes.

Return the beef to the pan then add the prepared sauce. Bring the mixture to a boil and cook, stirring for one minute or until the sauce thickens slightly. Serve over rice if you choose.

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