One pan wonders, blissful bowls, and 15 minute meals

Now that the holiday season is over, many of us may be unmotivated to cook or feel uninspired when deciding what to make. On top of that, frigid temperatures and less seasonal produce being available can also add to our disinterest. If you’re searching for delicious and easy nutrient-dense recipes, look no further!  

The Basics: 

Before we get into meal ideas, let’s talk about meal planning basics.  If you’re looking to walk away from the dinner table feeling satisfied for hours, AND nourished with a variety of essential nutrients, it can be helpful to consider adding several elements to your plate: 

1. Protein 
2. Colour (Vegetables and Fruit) 
3. Energy sources (such as Carbohydrates and Fats) 

Here’s Why:  Including protein and fibre in your meal will help your blood glucose levels rise at a slower rate, allowing you to feel fuller for longer. By ensuring you’re including a grain or a starch, you’ll be providing your body with the fuel source your brain solely runs on.  Sometimes, if we don’t include enough protein, fibre or energy on our plates, we can be left feeling sluggish, irritable or we can experience major cravings within a couple hours of eating.  

Once you begin to incorporate these components into your meals, you just might start to notice your energy levels and ability to focus increase, better recovery after exercising, and your cravings decrease.  

One Pan Wonders: 

There’s nothing more satisfying than being able to cook a full meal and come out of it with only a couple dirty dishes. Sheet pan meals are such an efficient way to meal prep. You can double it up to feed a bigger crowd or make extras to eat later! See below for some delicious and easy options. 

Sheet Pan Salmon with Broccoli and Sweet Potato

Sheet Pan Lemon Chicken with Potatoes

Sheet Pan Chicken Fajitas 

Dijon Rosemary Tofu with Vegetables

Blissful Bowls: 

Another one of my favourites are power bowls. They’re filling, satisfying and so versatile as you can easily mix and match the ingredients. All you need is a starch or grain base, a protein, vegetables (raw or cooked) and toppings. 

Grain Ideas: 

Brown Basmati or Jasmine rice, Quinoa, Wheat Berries, Couscous, Polenta, Whole grain Ramen, Farro, Barley. 

Proteins:

Chicken, Beef, Pork, Eggs, Fish, Shrimp, Edamame, Tofu, Beans, Chickpeas, Falafel, Veggie Ground Round 

Veggies:

Raw Cucumber, Carrots, Bell Peppers, Broccoli, Cauliflower, Avocado, Cherry Tomatoes, Chopped Leafy Greens 

• Steamed veggies (from fresh or frozen), such as Peas, Broccoli, Cauliflower, Green Beans, Carrots, Corn 

• Roasted, Stir fried or Baked veggies, such as Sweet Potato, Mushrooms, Onion, Bell Peppers, Asparagus, Beets 

Toppings:

Nuts, Seeds, Cheese, Olives, Sundried Tomatoes, Fresh herbs, Green Onion, Pickles 

Dressing:

Homemade or storebought creamy or vinaigrette dressings, such as Sesame Ginger, Creamy Garlic, Teriyaki, Greek, Lemon Herb, Honey Lime. 

15 Minute Meals: 

These super quick meals can be super helpful when you have no motivation to cook, or when life is just too busy to spend time in the kitchen.  The idea here is to utilize ready to go or quick-cook ingredients that can be thrown together within 15 minutes. Frozen and canned goods can come in handy here, as can pre-prepped foods from the grocery store. 

Example Meal Ideas: 

 1) Breakfast For Dinner:  

• Vegetable omelette/Whole Grain Toast/Fruit 

• Whole grain French Toast or Pancakes/Greek Yogurt/Fruit 

• Egg, Lettuce, Tomato Sandwich with Avocado 

2) Quick Pasta: Whole grain or chickpea or bean pasta, jarred tomato sauce with frozen veggies or fresh spinach mixed in.

3) Rotisserie Chicken: Use in a wrap, sandwich, flatbread pizza, or quick skillet meal with peppers, corn, black beans and taco seasoning.

4) Thin Frozen Fish Filets: Pan fry and serve with microwave pouch of brown rice and veggies of choice.

5) Chickpea Salad Sandwich: You can use a pre-made dressing or try the recipe linked to the left.

Hopefully you’ve been inspired by the above ideas and are ready to tackle the post holiday cooking rut! Remember, the key to a tasty and fuelling meal is to include all 3 elements (Protein, Colour and Energy source) to your meals.  BONUS: Try to include ingredients that truly satisfy your tastebuds too (like nutty cashews, creamy dressings or crunchy tortilla chips), otherwise you’ll leave the table feeling like something is still missing. Happy cooking! 

Struggling with healthy eating? Feeling stuck and wanting to improve your relationship with food and your body? 

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Since 2000, our team of online and in-person dietitians have been empowering people just like you to live healthFULLY + soulFULLY. 

We will help you stop stressing about food and your body. We make healthy eating simple, fun and more effective in improving health and your personal best weight. 

If you’d like to learn how to eat healthier and experience the many benefits, you’ve come to the right place!  

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