3 Quick and Healthy Meal Ideas- Make on Sunday, Eat all week!


Meal preparation is an essential step in eating healthy.  Here are some recipes that you can make in bulk on a relaxed day of the week so that you can enjoy nourishing, balanced meals even when life gets busy.

Chia Seed Porridge

  • 1.5 cups almond, hemp, or flax milk (homemade is best!)
  • 1/2 cup chia seeds
  • 2 Tbsp Hempseeds
  • 1.5 Tbsp Maple syrup
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • 1 tsp pumpkin or apple pie spice
  • 1 pinches sea salt

Combine all ingredients and allow to soak at room temperature for about 30 minutes.  If you aren’t eating this till the next morning, go ahead and put it in your fridge to soak overnight.

I like to serve this over a chopped pear or, on really cold days, I sauté apples or frozen berries with a bit of coconut butter and season to taste with ground ginger, cinnamon, and other yummy spices.  Get creative and have fun with it!

Ready to Go Salad Fixings

I always recommend that my clients buy enough vegetables for quick salads in the beginning of the week and have them washed and ready to go in their fridge.

My favorite salad fixings are purple cabbage, cilantro, avocado, baby kale or mixed greens, kalamata olives (pitted), feta cheese, cucumbers, red bell peppers, and tomatoes.  Below is a delicious salad that I have developed to gently cleanse during the winter months.

Cleansing Winter Salad

  • Cilantro, washed and finely chopped
  • Red cabbage, chopped
  • Avocado
  • Baby Kale or mixed greens
  • Green Onion
  • Red Pepper
  • Extra virgin olive oil
  • Himalayan or Celtic sea salt
  • Lime
  • Chicken or hemp seeds for protein

You can mix together whatever ratios of the above vegetables that you find tasty.  I love cilantro and the crunch of red cabbage so that forms the bulk of my salad.  I then scoop in avocado, drizzle with olive oil, and sprinkle with sea salt and use my hands to mix everything together.  The avocado and olive oil form a nice dressing, so I don’t usually add anything else.  Add a squeeze of lime if you'd like.

Fun Fact:  Cilantro is an incredibly cleansing food!  It has been found to remove mercury and other heavy metals and toxins from your system.   

I love preparing chicken using George Mateljan’s 7 minute “Quick Broiled” method in The World’s Healthiest Foods cookbook.  My modified version of his recipe is below:

  • 4 6-oz boneless chicken breasts
  • ½ lemon
  • Sea salt and black peeper

Preheat the broiler on high and place an all stainless steel skillet or baking sheet about 6 inches from the heat source for about 10 minutes to get it very hot.  While the pan is heating, rinse the chicken, pat it dry and season it with juice from the lemon, salt and pepper.  Place the breast on the pan when ready.  The chicken should take around 7 minutes to cook, and if the pan is hot enough, you won’t need to flip it at all.

Fiesta Chili

  • 3 Tbsp olive oil
  • 4 cloves chopped garlic
  • 1 chopped onion
  • 1 chopped red bell pepper
  • 1 diced jalapeno chili pepper
  • 2 cups sliced mushrooms
  • 1.5 lbs ground bison or grass-fed beef
  • 1 bunch kale or collard greens (chopped finely)
  • 2 tbsp cumin
  • 2 tsp oregano
  • 1 tsp black pepper
  • 1 tsp coriander
  • Himalayan or other mineral rich sea salt
  • 3 tsp onion powder
  • One 28 oz. can crushed or diced tomatoes
  • 1 canned chipotle Chile in adobo sauce, seeded and minced plus 2 tsp of the sauce
  • 1 15 oz can tomato sauce
  • 1 15 oz can rinsed black beans
  • 1 15 oz can rinsed white beans

(Toppings for those on elimination diets or those not eating dairy)

  • 1 cleaned, finely chopped bunch of cilantro for serving
  • Avocado

(…and for those who eat dairy)

  • Organic Pepper Jack cheese
  • Organic plain Greek yogurt

Heat 3 tbsp olive oil in Dutch oven over medium heat. Add bison, onion, red bell pepper, mushrooms, jalapeño, and garlic in olive oil for 5 minutes, stirring occasionally and breaking up any meat.  Add 1 bunch kale or collard greens and season with canned chipotle Chile pepper, coriander, cumin, black pepper, oregano, and onion powder, and sea salt to your liking.

Cook 5 minutes, stirring occasionally.  Add canned diced or crushed tomatoes, tomato sauce, black beans, and white beans.  Bring to a simmer and then reduce heat to med low.  Cook partially covered for 15-30 minutes, adding any additional spices to taste (I like to add extra sea salt and cumin here if needed).  Serve with avocado slices and cilantro (of course you can always add a little organic cheese and sour cream or plain Greek yogurt here too;)

Jessie Kuehn2 Comments