HonestPerks

Easy healthy recipes

7 simple meals with grocery-store ingredients, most under 40 minutes. Half the plate vegetables and fruit, as USDA MyPlate suggests.

Breakfast

Overnight oats with berries

5 minServes 1

Whole grain oats plus fruit and dairy: three MyPlate groups in one jar.

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You need

  • 1/2 cup old-fashioned oats
  • 1/2 cup low-fat milk or unsweetened soy milk
  • 1/4 cup plain low-fat yogurt
  • 1/2 cup berries (fresh or frozen)
  • 1 tsp honey (optional)
  • Pinch of cinnamon

Steps

  1. Stir oats, milk, yogurt and cinnamon in a jar.
  2. Top with berries, cover and refrigerate overnight.
  3. Eat cold, or warm for 1 minute in the microwave.

Make-ahead veggie egg muffins

30 minServes 6

Protein and vegetables you can grab on busy mornings.

See the recipe

You need

  • 8 eggs
  • 1 cup chopped spinach
  • 1 bell pepper, diced
  • 1/2 onion, diced
  • 1/4 cup shredded cheese
  • Pepper to taste

Steps

  1. Heat oven to 350°F and grease a 12-cup muffin pan.
  2. Whisk eggs, stir in vegetables and cheese, and pour into the cups.
  3. Bake 20 to 22 minutes until set. Keeps 4 days in the fridge.

Lunch

Tuna and white bean salad

10 minServes 2

No cooking, lots of protein, and seafood the Dietary Guidelines suggest eating weekly.

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You need

  • 1 can tuna in water, drained
  • 1 can (15 oz) white beans, rinsed
  • 1 cup cherry tomatoes, halved
  • 1/4 red onion, sliced thin
  • 1 tbsp olive oil and juice of 1 lemon

Steps

  1. Mix everything in a bowl.
  2. Season with pepper and eat on greens or whole-grain bread.

Lunch or dinner

Black bean and corn tacos

20 minServes 4

Beans give fiber and protein for little money. Rinsing canned beans lowers the salt.

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You need

  • 1 can (15 oz) black beans, rinsed
  • 1 cup frozen corn
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • 8 corn tortillas
  • Salsa, shredded lettuce, lime

Steps

  1. Warm beans, corn and spices in a pan for 5 minutes.
  2. Heat tortillas in a dry pan.
  3. Fill with the beans, lettuce and salsa, and squeeze lime on top.

One-pot lentil soup

45 minServes 6

Cheap, filling and high in fiber. Low-sodium broth helps keep salt down.

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You need

  • 1 cup dry lentils, rinsed
  • 1 onion, 2 carrots, 2 celery stalks, chopped
  • 1 can (14 oz) diced tomatoes
  • 6 cups low-sodium broth
  • 1 tsp cumin
  • 2 handfuls spinach

Steps

  1. Soften the onion, carrots and celery in a little oil for 5 minutes.
  2. Add lentils, tomatoes, broth and cumin. Simmer 30 minutes.
  3. Stir in spinach until wilted. Freezes well.

Dinner

Sheet-pan chicken and vegetables

40 minServes 4

One pan, half the plate vegetables, just like MyPlate suggests.

See the recipe

You need

  • 1 1/2 lb chicken thighs or breasts
  • 4 cups chopped vegetables (broccoli, carrots, potatoes)
  • 2 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp paprika
  • Pepper

Steps

  1. Heat oven to 425°F.
  2. Toss chicken and vegetables with oil and spices on a sheet pan.
  3. Roast 25 to 30 minutes, until the chicken reaches 165°F inside.

Turkey and bean chili

40 minServes 6

A lighter take on an American classic. Makes great leftovers.

See the recipe

You need

  • 1 lb lean ground turkey
  • 1 onion, chopped
  • 2 cans (15 oz) beans, rinsed
  • 1 can (28 oz) crushed tomatoes
  • 2 tbsp chili powder
  • 1 tsp cumin

Steps

  1. Brown the turkey and onion in a large pot.
  2. Add beans, tomatoes and spices. Simmer 25 minutes.
  3. Top with plain yogurt instead of sour cream if you like.

Small swaps that add up

Based on USDA MyPlate and the Dietary Guidelines for Americans. General information, not medical or diet advice. Check with your doctor if you have a health condition or food allergy.