Minimalist Meal Ideas

Every weekend for the past month has been spent packing or doing some type of task related to moving. I spent all of last week eating and cooking from 2 glass containers, a fork, a spoon, an air fryer, and the microwave. Even if you aren’t planning to move, these meal ideas might come in handy!

Here are some healthy minimalistic meal ideas from what I ate for the past week:

• Overnight oats

• Rotisserie chicken over a bagged salad kit

• Frozen parmesan encrusted tilapia with green beans

• Frozen turkey burger with red potatoes

These are great ideas if you don't want to spend hours in the kitchen meal prepping this week or just want some quick dinner ideas for your air fryer.

I also hear cooking for only 1 or 2 people can be difficult and I suppose it can be if you don't like leftovers. I heated only the portion of frozen fish or turkey burger I was going to eat at that meal. My green beans and red potatoes were both frozen bags of veggies I could heat in the microwave.

This week I will share my Minimalistic Overnight Oats recipe with you.

TIP: If you don't like cold oatmeal, you can always make it the night before and warm it in the microwave for a 30 seconds to 1 minute.

Minimalistic Overnight Oats
Prep time: 5 minutes and Cook time: 2 hours
Makes 1 serving
Nutrition info: 35 g P, 12 g F, 47 g C, 14 g Fiber

Ingredients:

• 1/2 cup Quick Oats

• 1 scoop Vanilla Protein Powder (I use Muscle Feast.)

• 1 tbsp Ground Flax Seeds

• 1 tbsp Chia Seeds

• 1 cup Unsweetened Vanilla Almond Milk

• 1/2 cup Frozen Berries

Directions:

1. Add all the ingredients to a glass jar or container.

2. Stir to make sure all ingredients are combined well.

3. Store in refrigerator overnight or at least 2 hours.

4. Enjoy in the morning and stay full for hours!

You can even keep most of these ingredients on hand as back up meal options. Pantry and frozen food items don’t usually go bad for months!

Once you try some of these meal ideas or the recipe, leave a comment below or share it to your Pinterest!

Healthy Go-To Breakfast Ideas

Today I am giving you my healthy go-to breakfast ideas for busy mornings that will keep you full for hours.

1. Oatmeal

Make it the night before and keep refrigerated to grab going out the door. Or take a packet of Umpqua oats with you to make at work. This is my current favorite brand of instant oatmeal because it is not high in added sugars.

Adding the right mix-ins to your oatmeal can increase protein and fiber! Try some- ground flax, chia seeds, berries, nut/seed butter, and others like these to level up your morning oatmeal.

2. Smoothie

A quick blend of nutrient packed ingredients can help you get a jump start on your nutrition goals. My Pinterest page has some delicious smoothie recipes!

The biggest mistake I see with smoothies is too many carbs and not enough protein. Depending on your nutrition goals 1/2 cup to 1 cup of fruit will be enough for most people. Add foods like- oats, flax seeds, protein powder, yogurt, or spinach for added nutrients!

3. Yogurt & toppings

Greek yogurt has the most protein content, so that is usually my go-to choice. However, all yogurt will provide gut health benefits, so choose the yogurt you enjoy best!

Add toppings that are rich in fiber to balance out your nutrients. I like to add low-fat granola, pumpkin seeds, berries, or even cereal!

4. Avocado toast with hard boiled egg

All bread is not created equal! Again make a choice that will align with your goals. Typically a bread made with whole grains and limited ingredients is best for overall health.

A whole avocado can pack quite a few calories, so I recommend 1/4 to 1/2 an avocado being an adequate serving for most people. Mash it on your toast. Slice 1-2 hard boiled eggs and place them on top of your toast. Don't forget your Everything But the Bagel Seasoning for optimal satisfaction!

5. Breakfast sandwich (TODAY'S RECIPE)

It takes a little bit of prep work, but it makes breakfast a breeze in the mornings. In this recipe I added diced peppers and turkey sausage patties, but feel free to create your own version!

I like to use Thomas 100 Calorie Multigrain English muffins for my breakfast sandwiches, but you could use any wrap or bread of choice! Scroll down to check out the recipe!

Breakfast Sandwich
Prep time: 30 minutes and Cook time: 2 minutes
Nutrition info for 1 sandwich: 18 g P, 10 g F, 27 g C, 8 g Fiber

Ingredients:

• 6 Eggs, whisked

• 6 Jimmy Dean Turkey Patty(s)

• 2 Jalapeño Peppers, diced

• 1 Bell Pepper, diced

• 6 Multigrain Thomas English Muffin

Directions:

1. Prep the Breakfast casserole the night before. Preheat the oven to 350 degrees. Use cooking spray to lightly grease the casserole dish. Whisk 6 eggs in the casserole dish. Dice fresh vegetables or chopped veggies leftover from last week’s groceries. Add the veggies into the casserole dish with the eggs. Place 6 turkey sausage patties in the casserole dish. Bake in the oven for 30 minutes, until fully cooked. Remove casserole dish and slice into 6 equal portions.

2. In the morning, place 1 english muffin in the toaster oven for desired time.

3. Remove 1 slice of breakfast casserole and microwave for 1 minute.

4. Take toasted english muffin and place heated egg casserole in it to enjoy like a sandwich! Top with your favorite breakfast sandwich condiments or cheese.

No reason to skip breakfast tomorrow! You now have 5 ideas to prepare even on busy mornings.

Reply now with which option you are going to try this week!