March is well and truly underway.
For those of us who didn’t quite reach our ambitious January health goals, a new month can be a chance for a fresh start.
For most of us, unrealistic resolutions and diet restrictions can be our downfall at the start of the year, so this month we’re all about balance and making small changes feel more achievable.
To help along the way, we’ve compiled some delicious meal prep ideas to make life easier and make it harder to fall off the wagon.
Whether you’re planning ahead or cooking as you go, these dishes are the perfect way to help you live well this week.
Breakfast is the key to starting your day off right.
It gives you the boost of energy you need, as well as aiding your focus, metabolism and daily nutrient intake.
Berry and Granola Parfait
Becky of The Two Bite Club has an amazing recipe to make mornings a breeze.
Her berry and granola parfait can be prepared ahead of time because, let’s be honest, nobody wants to be a culinary wizard at 7am.
- 1 (6 ounce) container of strawberry yogurt
- 1/4 cup uncooked oatmeal
- 1/2 -1 cup of the add-ins of your choice. (Options include Granola, raspberries, blueberries, coconut, nuts, etc.)
- Stir together one container of yogurt with the oatmeal.
- Layer the yogurt and desired add-ins in wide mouth pint jars (or any other container.)
- Store in the refrigerator for 3-5 days.
Taking a lunch prepared from home can help you stick with your health buzz, as well as saving money.
Grilled Lemon Herb Mediterranean Chicken Salad
Food blogger Karina of Cafe Delites lives by the motto “Life is too short for bland and boring.”
She is all about recipes that are full of flavour, which is exactly what we need at lunchtime.
- 2 tablespoons olive oil
- juice of 1 lemon (1/4 cup fresh squeezed lemon juice)
- 2 tablespoons water
- 2 tablespoons red wine vinegar
- 2 tablespoons fresh chopped parsley
- 2 teaspoons dried basil
- 2 teaspoons garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon salt
- cracked pepper, to taste
- (1 pound | 500 g) 4 skinless, boneless chicken thigh fillets (or chicken breasts)
- 4 cups Romaine (or Cos) lettuce leaves, washed and dried
- 1 large cucumber, diced
- 2 Roma tomatoes, diced
- 1 red onion, sliced
- 1 avocado, sliced
- ⅓ cup pitted Kalamata olives (or black olives), sliced (optional)
- Lemon wedges, to serve
- Whisk together all of the marinade/dressing ingredients in a large jug. Pour out half of the marinade into a large, shallow dish. Refrigerate the remaining marinade to use as the dressing later.
- Add the chicken to the marinade in the bowl; marinade chicken for 15-30 minutes (or up to two hours in the refrigerator if time allows). While waiting for the chicken, prepare all of the salad ingredients and mix in a large salad bowl.
- Once chicken is ready, heat 1 tablespoon of oil in a grill pan or a grill plate over medium-high heat. Grill chicken on both sides until browned and completely cooked through.
- Allow chicken to rest for 5 minutes; slice and arrange over salad. Drizzle salad with the remaining dressing. Serve with lemon wedges.
When you’ve had a long day, it can be difficult to bring yourself to cook a healthy meal, especially if you’ve other mouths to feed.
If you plan ahead and go big on flavour, there’ll be no need to jump to the processed foods.
Spicy Beef Broccoli Bowl
Fitness fanatic Kevin of Fit Men Cook shared a healthy meal that can be made in no time at all.
- 6oz flank steak
- 1/2 cup Basmati brown rice
- 1 cup broccoli
- 1/3 cup red bell pepper slices
- Optional ingredients: cilantro, lime
- Seasonings: chili pepper paste, fresh garlic
- Cut your portion of flank steak into pieces and season with chili pepper paste and fresh garlic.
- Cut the red bell pepper into pieces.
- Set a non-stick skillet on medium heat and lightly spray with coconut oil. When the skillet is hot, toss in the meat and let it sear on one side.
- Once seared, flip the meat over and add broccoli and bell pepper pieces. Stir the mixture with a spatula, ensuring all sides of the meat, broccoli and bell peppers are cooked/seared.
- Remove from heat and pour over cooked Basmati brown rice. Add cilantro and fresh lime juice for added flavour.
Centra, along with Pat Divilly, want to help you get back on track to living well with their 21 day healthy eating and mindfulness challenge. Sign up at https://centra.ie/live-well/restart and be in with the chance of winning Sony wireless headphones to help with peaceful meditation. Share your progress using #LiveWell on Centra’s social channels.