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Healthy eating and lifestyle both play a huge role in improving health [1]. In fact, up to 80% of chronic diseases (such as heart disease, arthritis, and joint pain) can be prevented through healthy eating, as well as engaging in regular physical activity [2].

Eating healthy starts with the ingredients you use to cook your meals [3]. It starts with adding a lot of fruits, vegetables, and whole grains to your diet. It also takes minimizing the intake of carbonated drinks and substituting processed foods with all-natural food choices [4].

There is no doubt that eating healthy requires time, resources, and energy. Most people are not able to sustain a healthy diet due to the amount of time they’d need to spend on cooking5. This may cause them to opt for takeout and other processed foods to the detriment of their health.

Meal prep doesn’t have to take all day, however! Here are some delicious healthy meal options that take less than 30 minutes to prepare.

          1.) BREAKFAST

• 2 boiled eggs
• 3 slices of wheat sandwich bread garnished with lettuce and avocado pear
• 2 tablespoons of skimmed milk
• 1 teaspoon of loose leaf tea.
• 1 green apple

              Directions:

• Place eggs in a pot of water. Cover and cook over high heat for 4 to 8 minutes. Turn off the heat and allow it to cool.
• Place the loose-leaf tea in a mug and add about 100ml of heated water.
• Add 2 tablespoons of skimmed milk.
• Serve with bread garnished with sliced lettuce, avocado pear, and the boiled egg.

          2.) LUNCH

• 1 drumstick of lean chicken.
• 1 cup of low – salt vegetable soup
• 1 cup of mixed fruit smoothie (1 medium-sized banana, 1/4 cup of cubed pineapple, and papaya)

              Directions:

• De-skin and tenderize the chicken.
• Add your chopped bay leaves, parsley, tomatoes, and garlic. Allow simmering for 5 minutes. Serve warm.

          3.) SNACK

• 1 cup of yogurt parfait

              Ingredients:

• ½ cup of plain Greek yogurt
• ¼ cup of mixed fruits (berries and banana)
• ¼ tbsp. of honey
• 1 tbsp. of flaked coconut
• ¼ tsp of cinnamon
• Mint leaves

              Directions:

• Add ¼ of the Greek yogurt into a blender. Top with mixed fruits (berries and banana). Repeat layers.
• Add the rest of the ingredients to the blender (honey, mint leaves, coconut, cinnamon).
Blend all the ingredients until the consistency is smooth.
• Add some ice until you achieve your desired consistency and serve.

          4.) DINNER

• 30g of stewed tuna
• 1 cup of brown rice
• 1 cup of green leafy vegetable salad consisting of lettuce, spinach, onion, tomatoes, and green peas.
• 1 cup of cubed watermelon

               Directions:

• Parboil ½ cup of raw rice and wash thoroughly under running water. Pour into the boiling water over medium heat and boil for 10 to 12 minutes until soft.
• Blanch green leafy vegetables (lettuce, spinach, onion and tomatoes, green peas) and serve with brown rice.
• Dice watermelon into cubes and serve.

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References:

1.) ’20 Foods You Should Be Eating Every Day for a Longer Life’. Retrieved online from https://www.eatthis.com/foods-live-longer/ on 28-04-2021.

2.) ‘Healthy Eating Basics’. Retrieved online from https://www.heartandstroke.ca/healthy-living/ on 28-04-2021.

3.) Eating healthy. Retrieved online from https://www.medicalwesthospital.org/national-healthy-eating-day.php on 28-04-2021

4.) Changing the Focus of “Healthy” Eating in the Age of Coronavirus. Retrieved online from https://www.verywellfit.com/the-changing-focus-of-healthy-5115945 on 28-04-2021

5.) Pelletier, J. E and Melissa N. L., (2012). Balancing Healthy Meals and Busy Lives: Associations between Work, School, and Family Responsibilities and Perceived Time Constraints among Young Adults. Journal of Nutrition Education and Behaviour. Volume 44, Issue 6. ISSN 1499-4046. https://doi.org/10.1016/j.jneb.2012.04.001