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20 Healthy Eating Recipes Even the Pickiest People Will Love

20 Healthy Eating Recipes Even the Pickiest People Will Love

Every Friday night before I go to bed, my husband and I discuss the dreaded question about what to meal prep for the upcoming week.

As someone who eats more protein and vegetables than the average woman, I decide my protein options first, then pick out my vegetables and starch.

Often in the interest of time, I will make the same recipes twice in a month for the week because I already have the ingredients from the first time I made it.

The recipes in this article are staples in my household because they taste delicious, are easy to scale to make larger portions, refrigerate well so they taste great as leftovers, and most importantly they are healthy.

I do apologize that these are not vegetarian friendly and are geared towards someone who is looking to incorporate more healthy high protein options into their life. Hope these healthy eating recipes jazz up your household menu!

Poultry Recipes

1. Chicken Piccata

    Often times the leanness of chicken breast makes it difficult to swallow because it’s so dry that I like to add a sauce of some sort to make it more palatable. Piccata sauce is an absolute favorite and requires only 4 ingredients to make the sauce. Enjoy this simple, easy, and delicious recipe!

    ~ Check out the recipe here!

    2. Chicken Teriyaki

      This is a local favorite of mine growing up in Hawaii where Asian influences are everywhere. You can use either chicken thighs or chicken breast for this one and if you don’t have a grill a hot, nonstick pan can be substituted. Great recipe to pair with some Jasmine rice for a scrumptious lunch!

      ~ Check out the recipe here!

      3. Turkey, Spinach, and Cheese Meatballs

        Classic dinner recipe that everyone will love and you can easily scale up and freeze for future meals. The recipe does call for ground turkey and Italian sausage but when I’m lazy I just use ground turkey. The addition of mozzarella cheese keeps the meatball moist so you don’t have to worry about drying it out and it’s a great meatball to just eat by itself without marinara.

        ~ Check out the recipe here!

        4. Pounded Lemongrass Chicken

          This recipe reminds me of my vacation in Chiang Mai. The lime juice, lemongrass and fish sauce will make you house smell just like the street food in Thailand.

          It’s a simple marinade that you can make ahead of time and store in the fridge when you’re ready to cook. If you’re using chicken breast make sure to use the meat pounder to help tenderize the meat and help marinate infuse its flavor more easily. A recipe staple in my household!

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          ~ Check out the recipe here!

          5. Parmesan Crusted Chicken

            Who doesn’t love a delicious parmesan chicken? This recipe teaches you how to make it right without a lot of added oils and with ingredients you have right in your kitchen. I like to eat this with a good Pesto sauce to kick it up a notch. Makes my mouth water just thinking about it!

            ~ Check out the recipe here!

            Beef Recipes

            6. Skirt Steak

              Being on a high protein diet can get expensive so I try to buy what’s on sale at my local grocery store and plan my weekly meals around it. A few weeks ago, skirt steak was on sale at Whole Foods and I found this awesome, simple, delicious recipe for marinating skirt steak.

              Skirt steak is definitely a tougher cut of beef can but the secret is to cut the skirt steak against the grain when you eat it. After I found this recipe, I’ve been loving skirt steak!

              ~ Check out the recipe here!

              7. Low Carb Shepard’s Pie

                If you’re time starved in the kitchen, skip this recipe because it takes more prep work. But if you want a delicious, hot meal at the end of a long work day, this recipe is worth making ahead of time and cooking when you’re ready to eat.

                It’s healthy, satisfying and wholesome. Perfect meal on a Friday night with your favorite episode of Netflix.

                ~ Check out the recipe here!

                8. Italian Meatloaf

                  Nothing like a hearty marinara with a slice of meatloaf to start out the day and this is one of the best recipes out there! I would advise that you pull out the ground beef at least an hour before you make this recipe because your hands will freeze from mixing ground beef with the rest of the ingredients.

                  ~ Check out the recipe here!

                  9. One Pot Basil Bison Chili

                    When you cook as much as I do in the kitchen, it’s all about time management and planning ahead. One less pot or pan to wash makes it that much easier to clean up. If I can make a meal using one pot, this recipe is it!

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                    You simply cannot go wrong with good ole fashion chili. This recipe calls for bison which is leaner and lower in calories than beef. Bison is raised in a safer manner and have less of an environmental impact.

                    In addition, you can guarantee that your bison is free from antibiotics and hormones because it is illegal to administer it on them.

                    ~ Check out the recipe here!

                    10. Bison Burgers with Cabernet Onions and Wisconsin Cheddar

                      Sometimes what I crave is a burger but I hesitate to eat burgers at restaurants because I know they are loaded with fat and grease so I prefer to make my own.

                      This recipe makes your burgers taste as good as if you got it at a high end restaurant but keeps ingredients list simple. The Wisconsin cheddar and Dijion mustard makes this burger recipe stand out.

                      ~ Check out the recipe here!

                      Fish and Seafood Recipes

                      11. Baked Salmon with Honey Mustard and Pecan Panko Crust

                        I’m honestly not a fan of salmon and would prefer to get my omega-3s through a can of sardines. But once I found this salmon recipe, salmon disappears in my household. This recipe is a salmon game changer and I will only eat salmon when I make it this way.

                        The prep is simple and cleanup is easy making this my #1 go-to fish recipe. Go ahead and try it maybe it’ll be your #1 go-to as well.

                        ~ Get the recipe here!

                        12. Southwestern Smoked White Fish

                          If you’re not a fan of the fatty fish, then try this recipe! You can use your favorite white fish. I prefer cod or rockfish but halibut works just as well.

                          Requiring just 5 seasonings, this is another healthy delicious recipe that requires one pan and easy cleanup.

                          ~ Check out the recipe here!

                          13. Hi Protein Hearty Tuna Salad

                            When I was working with my coach, I needed to eat 175 grams of protein daily. I was very meticulous about planning to get the most protein out of my food choices.

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                            Yellow fin tuna was one of the high protein foods I incorporated into my diet. I found this recipe helps to add a little variety than just mixing it with mayo though I intentionally omitted the celery because I just don’t like it.

                            The rest of the ingredients like cranberries help to keep tuna an interesting snack in my repertoire.

                            ~ Check out the recipe here!

                            14. Nobu’s Miso-Marinated Black Cod Recipe

                              This is one of my childhood favorites that my grandma used to make. The cod comes out so buttery that it will melt in your mouth when you eat it.

                              It is a simple four ingredient recipe that requires marinating the fish overnight and baking it in the oven. Another one pan recipe with easy clean up!

                              ~ Check out the recipe here!

                              15. Honey Garlic Shrimp

                                I’m normally not a big fan of shrimp but this recipe kicks butt! To make it a little bit spicier, I will add additional garlic and a hint of chili pepper flakes.

                                You can either marinate the shrimp with the shell on or off. I usually always peel it off beforehand so I won’t have to worry about it when I eat it.

                                ~ Check out the recipe here!

                                Vegetables

                                16. Roasted Broccoli with Parmesan

                                  Remember those overcooked broccoli you got at school lunches? Well this recipe is 100 times better! For the most part, I will steam a big bag of broccoli and salt it for flavor if I’m in rush. But if I’m tired of steamed broccoli, this is my go to recipe.

                                  The extra touch of lemon juice, parmesan and chopped garlic brings out an amazing flavor in this vegetable!

                                  ~ Check out the recipe here!

                                  17. Eggplant Side Dish

                                    I have always been a fan of Chinese eggplant dishes until I realized how much oil it took to cook eggplant until it was soft. Not anymore when I realized that the secret to soften eggplant is in steaming it beforehand!

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                                    Add some garlic, chili pepper flakes, soy sauce and fish sauce; you will have a fragrant delicious Asian style eggplant. This is not to miss if you love eggplant but don’t want the fat!

                                    ~ Check out the recipe here!

                                    18. Beet Carpaccio with Goat Cheese and Mint Vinaigrette

                                      I got to admit that when I first bought a beet at a farmer’s market, I had no idea what to do with it and figured that I’d roast it. Many years later, I realized how delicious beets are when you steam them instead.

                                      Though this recipe calls for baked beets, you can just as easily steam them for 30 minutes for a tenderer, smoother texture.

                                      If you love beets like I do, this recipe will make you feel like you’re eating a slice of heaven.

                                      ~ Check out the recipe here!

                                      19. Sauteed Kale

                                        My favorite green leafy vegetable is kale. Although the most common ones you see in your grocery stores are the common curly versions, my favorite is the Red Russian kale. It cooks faster and when you use this recipe and combine it with beet greens, this dish tops my list as my favorite vegetable dish.

                                        I always add lots of extra garlic because I love it but this recipe helps to cut back on the cooking time that kale takes because of its leafy texture.

                                        ~ Check out the recipe here!

                                        20. Piquant Bell Peppers

                                          Nothing is more colorful than a dish of sautéed peppers! One thing I found that really helped with the long cooking time peppers usually take is that the addition of sugar helps get it wilt faster on the stove.

                                          If you love the sweetness of peppers, then you will love this recipe for a fast, easy side dish of vegetables.

                                          ~ Check out the recipe here!

                                          Hopefully your tastebuds will enjoy these recipes as much as I do!

                                          Featured photo credit: Pexels via pexels.com

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                                          Candace Rhodes

                                          Join Candace's course 7-Day Rapid Results teaches you everything you need to get started for a weightlifting lifestyle to be toned and strong.

                                          How to Lose Fat and Gain Muscle to See Results Fast 20 Healthy Eating Recipes Even the Pickiest People Will Love Muscle Building Diet: How to Eat to Lose Fat and Build Lean Muscle The Remarkable Benefits of Strength Training for Women Fermented Foods for Better Digestive Health and Mental Wellness

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                                          Last Updated on September 18, 2020

                                          7 Simple Rules to Live by to Get in Shape in Two Weeks

                                          7 Simple Rules to Live by to Get in Shape in Two Weeks

                                          Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                                          Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                                          1. Exercise Daily

                                          It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                                          If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                                          Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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                                          If you’re a morning person, check out these morning exercises that will start your day off right.

                                          2. Duration Doesn’t Substitute for Intensity

                                          Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                                          One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                                          This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                                          3. Acknowledge Your Limits

                                          Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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                                          Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                                          Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                                          4. Eat Healthy, Not Just Food That Looks Healthy

                                          Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                                          The basic nutritional advice includes:

                                          • Eat unprocessed foods
                                          • Eat more veggies
                                          • Use meat as a side dish, not a main course
                                          • Eat whole grains, not refined grains[3]

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                                          Eat whole grains when you want to learn how to get in shape.

                                            5. Watch Out for Travel

                                            Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                                            This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                                            If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                                            6. Start Slow

                                            Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                                            If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                                            7. Be Careful When Choosing a Workout Partner

                                            Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                                            My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                                            If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                                            I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                                            Final Thoughts

                                            Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                                            Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                                            More Tips on Getting in Shape

                                            Featured photo credit: Alexander Redl via unsplash.com

                                            Reference

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