by Emy Breitenwischer, B.S. in Food Science & Nutrition, Concentration in Dietetics & Nutrition Management
Having a nutrition background, people often inquire what I eat for meals or snacks and if I ever eat out. While I occasionally enjoy dining out, I prefer cooking my own meals when ever possible because not only can I control what ingredients are being used and how much, but I also feel 100x better after a home cooked meal.
At 25 years old, I understand how lack of time, low finances, and even the desire to prepare meals can be challenging when trying to lead a healthy lifestyle. Thanks to these obstacles, I’ve found ways to prepare easy meals that are healthy and affordable that I am sharing with you. Personally, I don’t consume a lot of meat solely because it’s hard for my body to digest and I find my body functions better with plant based proteins. That being said, if you’re a meat lover, please feel free to incorporate your favorite organic animal protein to any meal! You can also alter any recipe to your preference!
Pumpkin Oatmeal with Chia Seeds
- ½ cup oats
- Dollop of canned pumpkin (not pumpkin pie filling)
- Spoon full chia seeds
- Spices: dash nutmeg, cinnamon & pumpkin pie spice (omit/add whatever you like)
- 1/4 green apple, cubed
- Sprinkle of dried cranberries
Cook oatmeal via your preference (I find it easiest to just microwave with water). When done cooking, add canned pumpkin, chia seeds & spices and mix. Add green apple & cranberries and enjoy!
Lunch or Dinner:
Sweet Potato & Black Bean Salad
- 1 small sweet potato
- ¼ cup black beans
- ½ jalapeno, diced
- Romaine lettuce, chopped
- Olive oil
- Spices: salt & pepper, cayenne, garlic, oregano
- Feta or goat cheese
- Salsa or Sriracha
Cook sweet potato. While potato is cooking, chop a few leaves of romaine and place into a bowl or container to eat. Place black beans & diced jalapeño into a small cup to microwave after sweet potato is done. When sweet potato is finished cooking, cut into little cubes and place into small bowl. Add a little olive oil (~1.5 tbsp) & spices and mix. Toss sweet potato on top of romaine. Microwave black beans & then mix in with sweet potato & romaine. Top with feta cheese, salsa and/or chopped avocado.
Lunch or Dinner:
- 1 Package/box of pasta
- Olive oil
- Sundried tomatoes
- Marinated Artichokes
- Black olives, sliced
- Feta cheese
- Spices: salt, pepper, cayenne, oregano, garlic
Cook pasta according to directions. When pasta is done cooking, drain & place into large bowl. Add olive oil, desired spices, sundried tomatoes, artichokes, black olives and corn. Mix well and taste. Add more/less of anything based on your personal taste! Add in feta cheese and mix. Tastes great warm or cold.
*This is a meal where you can add in protein (turkey, chicken, edamame, white beans) to be more filling
Greek Yogurt Pumpkin Bread
This bread is a filling snack/treat and delicious!! Click here for recipe.
Warm Cinnamon Apple Slices
- 1 apple (red or green), sliced (optional to remove skin)
- Organic raw honey
Preheat oven to 400 degrees F. Toss apple slices, a couple tablespoons of honey, and about 1 teaspoon cinnamon (add more/less to taste). Place foil on baking sheet then top with coated apple slices. Bake for about 10 minutes on each side, or until slices are golden brown and tender.