In case you missed it, this week I’m sharing a whole week’s worth of simple. balanced meal and snack ideas – perfect for those crazy weeks I know we all have!
CATCH UP:
TUESDAY:
TUESDAY BREAKFAST: 5-minute Apple peanut butter chia seed oats (recipe below) with coffee
For those of you that follow me on Instagram, you know this is one of my favorites! It’s filling, flavorful and packed with nutrients!
APPLE PEANUT BUTTER CHIA OATMEAL
Ingredients:
* 1/2 cup old fashioned oatmeal
* 1 tbsp. chia seeds
* 2/3 cup water or milk of choice
* 1 small apple, chopped
* Spoonful natural, unsalted peanut butter
Directions:
* Combine oatmeal, chia seeds and liquid of choice in a microwave-safe bowl and let sit while you chop the apple
* Microwave oatmeal mixture on high for 2 minutes
* Mix apples into bowl then microwave again for 30 seconds to 1 minute
* Put spoonful of peanut butter directly into the center so it melts
TUESDAY LUNCH: Amy’s Rustic Italian Soup (or other soup of your choosing – I prefer low sodium when the option is available! Or to make my own big batch on Sunday to eat all week!) plus two slices of whole wheat bread toasted and spread with ~1 teaspoon of Earth Balance plus a cara cara orange.
Soups and chilis have seriously gotten me through this long, cold, snowy winter. I try my best to choose low-sodium (Amy’s makes a bunch of really great low-sodium options) but if not, I just try to watch my sodium the rest of the day to make sure it’s not too high at my other meals. I love to pair it with some whole grain bread and a fruit to round it all out. This meal keeps me full all afternoon!
TUESDAY SNACK: Antioxidant trail mix
I love this mix. The healthy fats from the nuts and seeds fills me up until dinner and the touch of sweetness from the dried fruit squashes my afternoon sweet tooth. Plus, it’s unsalted so it helps to keep my salt in check!
TUESDAY DINNER: 3-4 oz. baked salmon over roasted asparagus and a whole grain (I love farro, quinoa or whole wheat couscous).
This is a favorite meal of mine. It’s so simple yet so delicious. If you’re not a fish fan, you can sub the salmon for tofu, chicken or other protein of your choosing. You can also add a side salad to really balance out the dish. No matter what you do, these elements provide a great starting point for a delicious meal!
Don’t forget, these are just ideas – jumping off points and inspiration for you to take into your kitchen and make your own! Mix, match and substitute to make meals that fit your preferences and nutritional needs 🙂
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Salmon + asparagus just might be my favorite food combo ever! I love this series! I’m in grad school as well, so I always appreciate meal planning + healthy eats to power me through a week.
Agreed! I could eat it for every meal. I’m so glad you like the series! And that you can relate to and appreciate the craziness of grad school! 🙂
I have had the apple chia bc of you & it is so yum! I love warm apples! Also I am so glad to see someone else talk about sodium.I am a little obsessed with checking sodium in foods!
Oh I’m so glad! It’s one of my faaaavorites! And yes, definitely good to keep an eye on sodium – especially in canned/processed foods because it can definitely get up there!