20 Simple Meal & Snack Ideas

I often hear from women that they want to eat better, but just don’t know how, or they don’t have the time to do it.

I get it, you don’t have hours to spend in the kitchen cooking (I don’t either!) so that’s why I’m all about keeping things simple.

Building a Balanced Plate:

With every meal, I recommend incorporating a source of protein + healthy fat + fibrous carbohydrates (PFF).

This combination of macronutrients will help keep your blood sugars stable, keep you feeing full longer, support stable energy levels during the day, help fuel the brain, and support your metabolism and hormones.

At snacks I recommend incorporating at least two of those macronutrients. For example, a protein with a carb. Most snack options are high in sugar and refined carbohydrates (think chips, granola bars, fruit snacks, etc.) which won’t help keep you feeling full, energized, or support your metabolism.

Planning Out Your Meals & Snacks:

Maybe you believe you need to spend hours in the kitchen on a Sunday prepping all your meals and snacks for the week.

Fortunately, that’s not true.

When it comes to planning out your meals and snacks, here are a couple of suggestions to make it easier:

Prioritize breakfast: I like to prep my breakfast meal ahead of time since the morning time can get hectic. You can do this by making an egg bake, overnight oats, or a batch of hard boiled eggs (see below for ideas!)

Keep lunches simple: Have the same things for lunches throughout the week, but switch it up a bit. For example, make a batch of Chicken Salad and serve it wraps, on salad greens, or as a dip with raw veggies.

Batch cook ingredients: Keep meals simple by cooking a large amount of the same ingredients, and using them in different ways. For example, make a batch of hard boiled eggs and use them as a quick protein at breakfast, make into egg salad for lunches, or as a protein at a snack.

Keep it simple: Remember to focus on including a protein, fat and fibrous carbohydrate at each meal. It doesn’t have to be fancy!

Alright, ready for simple ways to nourish your body well that won’t leave you spending hours in the kitchen cooking?

Here are 20 simple meal and snack ideas:

Breakfast Ideas:

1. Peaches & Pecan Overnight Oats

2. Spinach and Broccoli Feta Egg Cups

3. Simple Banana Zucchini Bread with hard-boiled eggs

4. Plain Greek yogurt mixed with Strawberry Chia Jam and almonds

5. Blueberry Green Smoothie

Lunch Ideas:

1. Salmon Cakes with Avocado Mayo Sauce over salad greens or with raw veggies and hummus

2. Chicken Salad with raw veggies or in wraps

3. Homemade Lunchables: nitrate-free deli meat and cheese slices served with gluten-free crackers (I like Simple Mills brand). Serve with Easy Broccoli Salad on the side.

4. Taco bowl made with cauliflower rice/brown rice, meat of choice, peppers, onions, spinach, etc. and topped with salsa, plain Greek yogurt and avocado

5. Dairy-Free White Chicken & Veggie Chili