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20 Easy and Healthy Meals: No Prep Required!

The other night, one of my Facebook friends randomly chatted me. She talked about how much she liked the blog and if I had any tips or tricks for her. As a busy college student, she loved a lot of my recipes, but wanted some simple meals that she could make after a long day of class or work. Inspired by our conversation I’ve put together 5 breakfasts, 5 lunches,  5 dinners, and 5 snacks that are relatively easy to prepare AND healthy.


  • 1 hard boiled egg sliced on a sprouted grain English muffin, topped with salt and pepper to taste. Add a banana on the side.
  • 1 cup of plain instant oatmeal prepared with water or milk. Add 1 tablespoon raw almonds and 1/2 cup blueberries.
  • 2 eggs and 2 egg whites scrambled with spinach. Add hot sauce and 1 slice sprouted grain toast.
  • 1 cup high fiber cereal with 1 cup milk/milk substitute. Add 1 cup strawberries.
  • Green smoothie made with 2 cups kale, 1/4 cup parsley, 1 pear, and a cup of frozen berries.


  • 2 cups mixed greens with 3 oz grilled chicken. Use olive oil, lemon, and salt/pepper for dressing. Add a slice of sprouted grain bread.
  • 3 oz low sodium, nitrate free deli meat (turkey or ham) between 2 slices sprouted grain bread, 1 tbsp mayo, lettuce, tomato, and onion. Serve with 2 tablespoons hummus and unlimited raw vegetables on the side.
  • 1 cup homemade chili with brown rice crackers. Add 1 tbsp sour cream/cheese if desired. Pair with garden salad (any veggies you want) and olive oil and  red wine vinegar
  • Chicken salad in a sprouted grain wrap. Pair with unlimited raw vegetables and 2 tbsp baba ganoush.
  • 1 cup of roasted cauliflower soup. Pair with a garden salad (any veggies or fruits you want). You can add olive oil and balsamic vinegar or make a veggie Italian style cold cut sandwich out of this.


  • Bake 4 chicken drumsticks in a glass pan covered at 375 degree for one hour. Season with salt, pepper, garlic, herb de provence, or whatever spices you have on hand. Serve with brown rice and steamed broccoli (eat 2 legs, then save the other 2 for lunch or dinner the next day)
  • Gluten free meatballs with 2-3 oz of brown rice pasta/pasta of your choosing. Pair with a large salad of arugula, bell peppers, grated carrots, and cucumber. Top with pumpkin seeds, oilve oil, and balsamic vinegar.
  • Saffron-infused braised chicken with brown rice. Add a side salad if you’re still hungry.
  • Stuffed bell peppers. Add brown rice or pasta and mushrooms that have been sauteed in a little olive oil and rosemary.
  • Chicken taco salad. Add brown rice and black beans on the side for a complete meal.


  • Cottage cheese with fruit and a handful of raw nuts
  • Maast-o kiyar with raw veggies
  • Greek yogurt with frozen cherries that have been thawed, a few raw walnuts, and a dash of cinnamon
  • Fruit smoothie with 1 banana, 1/2 cup milk/milk substitute, and 1 tbsp raw cashew butter
  • Apple/banana with 2 tbsp raw almond butter

And there you have it! It IS possible to eat healthy when you’re in a time crunch or on a budget. I always tell people who ask me for food advice that if you put your health first, all of your other responsibilities and tasks will fall into place. There will be plenty of deadlines to meet and parties to go to. But you only have one body. Treat it accordingly.

20 healthy food meals 3 retouched

What are some of your favorite grab-n-go meals? Comment below and let me know!

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