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Use these easy recipes for the perfect healthy meal plans

Use these easy recipes for the perfect healthy meal plans

Healthy eating is all about balance. Whether you follow keto dieta vegan dietor you follow a intuitive eating approach, it can help to create healthy meal plans at the beginning of the week that you know will leave you feeling full and satisfied for all the activities of the day. Enter these six healthy recipes from Emily Skye FIT Emily, a mother of two and a strength-training expert, loves these easy-to-make recipes that will help you stay satisfied. Incorporate some (or all!) into your own meal plans to help you feel good this summer. All these recipes (and many more) can be found on the Emily Skye FIT App


Breakfast

Photo via Emily Skye FIT

Apple Cinnamon Overnight Oats

Ingredients:

  • 1⁄3 cup (2 1/2 fl oz) milk, reduced fat (or dairy-free alternative)
  • 1⁄4 cup (1 oz) rolled oats (or brown rice flakes or quinoa flakes if gluten-free)
  • 2 tbsp vanilla protein powder (or natural protein powder)
  • 2 tsp chia seeds
  • 1 tsp maple syrup (honey or rice malt syrup)
  • 1/2 apple grated
  • 1/4 tsp ground cinnamon plus extra for dusting

Directions:

  1. Combine all ingredients together in a glass or jar, cover and refrigerate for at least 2 hours or overnight.
  2. To serve, sprinkle lightly with additional cinnamon.

Lunch

Mexican Wraps with Chicken and Avocado

Photo via Emily Skye FIT

Mexican Chicken & Avocado Wraps

Ingredients:

  • 10 1/2 oz chicken tenderloins
  • 1 tsp Mexican spice mix (a mix of ground cumin, paprika & chili) or to taste
  • 1 red bell pepper, deseeded and thinly sliced
  • 1 large (100 g) whole-wheat pita bread or bag (or gluten-free) halved
  • 1 cup (1 1/2 oz) baby spinach leaves
  • 1/2 sliced ​​avocado
  • salt & pepper, to taste
  • 1/2 lime cut into wedges

Directions:

  1. Heat a large non-stick frying pan over medium heat.
  2. Toss chicken with spices to coat.
  3. Add the chicken to the skillet and cook for 4 minutes on one side. Turn and add bell peppers to the pan and cook for another 3-4 minutes or until chicken is browned and cooked through and pepper is tender. Set aside to cool.
  4. Place the pita bread on a plate or plate and top with spinach, avocado, bell pepper and chicken.
  5. Season with salt and pepper, squeeze the lime and wrap to serve.

snack

Green apple smoothie

Photo via Emily Skye FIT

Green Apple Smoothie

Ingredients:

  • 3/4 cup (1 oz) baby spinach leaves
  • 1⁄2 Granny Smith apple core
  • 1/2 cup (4 fl oz) milk, reduced fat (or dairy-free alternative)
  • 2 tbsp oatmeal (or brown rice flakes or quinoa flakes if gluten-free)
  • 2 tbsp hemp seed or pumpkin seeds
  • 1 tbsp lemon juice
  • 4-5 ice cubes

Directions:

  1. Blend all ingredients until smooth and serve.

Supper

Super green pasta with 5 ingredients

Photo via Emily Skye FIT

Super green pasta with 5 ingredients

Ingredients:

  • 7 oz whole wheat spaghetti (or gluten-free)
  • 9 oz frozen spinach thawed
  • 2 tbsp grated Parmesan cheese, plus extra to serve
  • 2 cloves garlic coarsely chopped
  • 5 1/2 oz fresh ricotta
  • salt & pepper, to taste

Directions:

  • Bring a pan of salted water to a boil.
  • Cook the spaghetti according to the directions on the package. Reserve 1/2 cup pasta cooking water and drain.
  • Blend thawed spinach, Parmesan cheese, garlic, and reserved pasta water in a food processor or blender until smooth and not too thick. Season.
  • Return the cooked pasta to the pan and toss with spinach sauce to coat.
  • Divide between serving dishes, crumble the ricotta over the top and garnish with additional Parmesan cheese and pepper.
Pizza Mushrooms With Salad

Photo via Emily Skye FIT

Pizza Mushrooms With Salad

Ingredients:

  • 4 large portobello mushrooms
  • olive oil spray
  • salt & pepper, to taste
  • 1.3 cup (1 1/2 oz) breadcrumbs (or gluten-free if needed)
  • 1/4 cup (2 1/2 oz) tomato paste
  • 1⁄4 red onion finely chopped
  • 1 green bell pepper deseeded and diced
  • 8 kalamata olives sliced
  • 2 oz pepperoni salami thinly sliced
  • 4 oz mozzarella grated
  • 1 cup (1 oz) arugula
  • 1 tsp lemon juice

Directions:

  1. Preheat the oven to 200°C (390°F) and line a baking tray with parchment paper.
  2. Place the mushrooms on the baking sheet, stem side up, and carefully cut the stems away, but keep them aside.
  3. Brush the insides of the mushrooms with oil and season with salt and pepper.
  4. Chop the reserved mushroom stems and put them in a bowl. Stir in breadcrumbs, mash, onion, bell pepper, olives, pepperoni, half of the mozzarella and season with salt and pepper.
  5. Spoon the mixture into the mushroom caps and garnish with the remaining mozzarella.
  6. Bake for 15 minutes or until golden brown and mushrooms are tender.
  7. Mix the arugula with lemon juice, season and serve with mushrooms.
Baking Pumpkin & Cauliflower With Chickpeas

Photo via Emily Skye FIT

Baking Pumpkin & Cauliflower With Chickpeas

Ingredients:

  • 1 can chickpeas (400 g can) drained and rinsed
  • olive oil spray
  • salt & pepper to taste
  • 14 oz pumpkin, 1.5 cm sliced
  • 1/2 cauliflower collar (900 g head) cut into florets
  • 2 tsp Moroccan spice mix (or Ras el hanout – a mixture of cumin, coriander, paprika, ginger, turmeric)
  • 1/4 cup (1 oz) pumpkin seeds (pepitas)
  • 1.3 cup (3 oz) Greek yogurt (or dairy-free alternative)
  • 2 oz feta
  • 4 sprigs of fresh coriander roughly chopped

Directions:

  1. Preheat the oven to 180°C (350°F)/convection 160°C (320°F) and line a large baking tray with parchment paper.
  2. Pat the chickpeas dry with paper towels and place them in a large bowl. Spray with oil to coat and season with salt and pepper. Transfer to the baking sheet.
  3. Add pumpkin and cauliflower to the bowl, drizzle with oil and toss well. Add spices, salt and pepper and toss again. Transfer to the baking sheet.
  4. Roast for 25-30 minutes or until vegetables are golden brown and tender. In the last 5 minutes, add the pumpkin seeds to toast.
  5. Blend the yogurt and feta until smooth.
  6. Divide between plates, sprinkle with pumpkin seeds and garnish with yogurt feta and coriander leaves.

What recipes are in your healthy summer meal plans? Tweet us at @BritandCo and let us know, and don’t forget to subscribe to our newsletter for more healthy meal efforts!

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