Recipe: A day of healthy eating

This is a healthy full day of meal inspiration. At the beginning of the year, many people try to make new healthy habits. These meals all have lots of nutrients that keep the body fueled and ready to take on whatever comes its way.



Chocolate strawberry overnight oats

Ingredients- ⅓ cup oats, 3 tablespoons greek yogurt (or sub other yogurt), ⅔ cup any kind of milk, 1 tablespoon honey or maple syrup, 2 teaspoons cocoa powder, ¼ teaspoon vanilla extract, pinch of salt, 1 teaspoon chia seeds (optional), cut strawberries

  1. Mix all ingredients except for strawberries together.
    1. Note: if leaving out chia seeds, decrease milk by 1 tablespoon
  2. Mix well and refrigerate overnight.
  3. In the morning, take it out of the fridge and top with cut up strawberries.
  4. Serve.

Tip- Scale this recipe up to make enough to last the entire week.



Banana peanut butter sandwich

  1. Spread peanut butter on both pieces of bread.
  2. Slice banana into coins and place on 1 bread slice. Optionally, sprinkle with cinnamon.
  3. Put the sandwich together.


Tip- Greek yogurt is best because it has more protein and less sugar than other varieties. There are many options at the store, such as Light and Fit, that come in many delicious flavors.

Side salad

  1. Start with a handful of mixed greens.
  2. Cut up toppings. Some ideas are strawberries and walnuts or any combination of cut up veggies. Avocados also add a nice texture.

Tip- If packing in a lunch box, pack the dressing in a small squeeze container so that the lettuce doesn’t get soggy.



Veggies and Pretzels with Hummus

Here is a delicious recipe for homemade hummus to dip veggies in, but there are also many great brands that you can buy at the grocery store, like Sabra.

Ingredients- 1½ cups drained canned chickpeas, 2 tablespoons tahini, 2 tablespoons olive oil, 2 minced garlic, juice of 1 lemon, ½ teaspoon salt (plus more to taste), 2-5 tablespoons water (may need more), everything bagel seasoning (optional)

  1. Mix chickpeas, tahini, olive oil, garlic, lemon juice and salt in a food processor. With the food processor running, add the water in slowly, about 1 tablespoon at a time, until a smooth consistency is reached.
  2. Pour into a bowl and optionally garnish everything bagel seasoning.



Mexican style stuffed sweet potato

Ingredients- round sweet potatoes, cooked chicken, shredded cheese, sour cream or greek yogurt, guacamole, salsa, tomatoes, canned corn, canned black beans

  1. Poke the sweet potato with a fork several times to ensure that it won’t explode while cooking. Wrap the poked sweet potato in a paper towel and microwave on high for 6-7 minutes, or until the flesh of the potato is soft.
  2. While the potato is cooking, rinse black beans and corn. Cut up the tomatoes and chicken. Get out cheese, sour cream (or plain greek yogurt), salsa and guacamole.
  3. Cut the cooked sweet potato open and mash the inside. Place on the toppings starting with the cheese so it is able to melt.
  4. Serve.

Tip- Use rotisserie chicken or frozen grilled chicken to make this meal super quick.



Apple Crisp

Ingredients- 4-6 apples, 1 tablespoon cornstarch, ¾ cup rolled oats, ¼ cup flour, ¼ cup honey, 2 tablespoons canola oil, ¼ teaspoon salt, 3/4 teaspoon cinnamon, ½ teaspoon nutmeg (optional)

  1. Spray a 8*8 square baking dish with nonstick cooking spray.
  2. Chop apples into thin slices. Use as many apples as it takes to fill the dish, it should be about 4-6 depending on their size.
  3. Toss apples with cornstarch and sprinkle with extra cinnamon and nutmeg if desired.
  4. Place the apples into the dish.
  5. Mix oats, flour, honey, oil, salt, cinnamon and nutmeg in a bowl until well combined.
  6. Break the topping into little clumps and put them evenly across the apples. 
  7. Bake at 375°F for about 45 minutes or until the apples are soft.
  8. Serve with vanilla ice cream or greek yogurt for a healthier option.