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14 Healthy Easy Recipes for People on the Go

14 Healthy Easy Recipes for People on the Go

Greasy hamburgers at lunch or a buttered bagel is not everyone’s idea of a dream lunch. Healthy eating is important but not always so easy when you have little time on your hands. You may be forced to eat snacks that you do not enjoy in a rush.

However, there are recipes that do not involve spending a lot of time or having special culinary skills. Try these 14 healthy easy recipes for busy people on the go.

1. Green Salads

    Photo credit: bake your day

    Salads are super easy to make and require no cooking at all. Just chop up the ingredients and put it in a Tupperware and you are good to go. You can make a lot at once and keep for later.

    Ingredients:

    • Kale
    • Lemon
    • Olive oil
    • Salt
    • Pepper

    How to make it:

    1. Chop kale into small bite-size pieces. Squeeze out the lemon juice and whisk in olive oil, salt, and pepper.
    2. Toss kale in the mix and add bean sprouts or cheese

    2. Chickpea Slaw

      Photo credit: Unsweetened Caroline

      Ingredients:

      • ¼ cup plain yogurt
      • 1 tbsp. apple cider vinegar
      • 1 tbsp. water
      • Salt
      • Black pepper
      • 1 can chickpeas, rinsed and drained
      • 2 ½ cups of sliced green cabbage
      • 2 stalks celery (sliced)
      • 2 shredded carrots
      • 2 tbsps. sesame seeds (toasted)

      How to make it:

      1. Stir together yogurt, vinegar, water, salt, and pepper.
      2. Add in chickpeas, cabbage, celery, and carrots.
      3. Toss and sprinkle in sesame seeds.

      3. Juice Your Greens

        Photo credit: Loving it Vegan

        Ingredients:

        • A handful of kale
        • A handful of cabbage
        • A handful of parsley
        • A stalk of celery
        • An apple or a pear

        How to make it:

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        1. Place the ingredients one at a time into your juicer.
        2. Put it in your favorite bottle and you are done!

        4. Steamed Veggies And Meat

          Photo credit: Gimme some oven

          This recipe includes meat but does not take years to prepare. Steaming cooks the meal really fast. If you are a vegan, you can use tofu to substitute the meat.

          Ingredients:

          • Broccoli
          • Meat (of your choice)
          • Olive oil
          • Salt
          • Pepper
          • Apple cider vinegar

          How to make it:

          1. Steam broccoli and meat in a steamer while drizzling the meat with olive oil and apple cider vinegar.
          2. Remove the broccoli when it becomes soft and the meat when it is well cooked.
          3. Remember to sprinkle on some salt and pepper.

          5. Seared Meat and Vegetables

            Photo credit: Gimme some oven

            A skillet will come in handy for this dish. And yes, it is another meal with veggies and meat, you cannot go wrong with this. It is a mix and matches meaning you can switch up the oils, seasonings, and vegetables according to your taste.

            Ingredients:

            • Ground meat (of your choice)
            • Vegetables (anyone you fancy)
            • Organic oil/butter
            • Store bought sauce/dressing
            • Salt

            How to make it:

            1. Cook meat with heated organic oil/butter in a skillet over moderate heat for 3 to 4 minutes.
            2. Add in shredded and chopped vegetables and stir until the meat cooks and the vegetables are semi-soft.
            3. Put your salt or dressing to give it some extra flavor.

            6. Green Smoothie

              Photo credit: Yummy Mummy Kitchen

              Smoothies are quite filling and combine fruits and vegetables for a healthy breakfast if you need to rush out in the morning.

              Ingredients:

              • 1 tbsp. Spirulina
              • 1 banana
              • 1 cup blueberries
              • Milk/Soy milk
              • Blend till smooth and enjoy. To make it thicker, add ice in with the ingredients.
              • A tea smoothie

              Note: If you like green tea, then try out this smoothie that uses your favourite tea and fruits:

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              • ¾ cup green tea
              • 1/8 tsp. cayenne pepper
              • 2 tsp. lemon juice
              • 2 tsp. Agave nectar
              • 1 small pear
              • 2 tbsps. fat-free plain yogurt

              How to make it:

              Blend until smooth.

              7. Feta Omelet and Toast

                Photo credit: Improved Health Club

                Toast and eggs will definitely taste different from this recipe.

                Ingredients:

                • Chopped broccoli
                • 2 eggs
                • 2 tsp. Feta cheese (crumbled)
                • 2 slices toasted bread
                • Olive oil

                How to make it:

                1. Cook broccoli for three minutes in heated skillet.
                2. Mix feta, eggs, and dill in a bowl and cook in the pan for 3-4 minutes.
                3. Eat with toast.

                8. Banana and Almond Toast

                  Photo credit: Dolly and Oatmeal

                  This recipe is sure to keep you full until lunchtime.

                  Ingredients:

                  • 1 tbsp. almond butter
                  • 1 slice rye bread
                  • 1 sliced banana

                  How to make it:

                  Cover toast with almond butter and put banana slices.

                  9. Quinoa

                    Photo credit: Kitchme

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                    You can cook the quinoa the night before to reduce the amount of time spent on the dish.

                    Ingredients:

                    • 1 cup cooked quinoa
                    • 1/3 cup black beans, drained and rinsed
                    • 1 small tomato (chopped)
                    • 1 scallion (chopped)
                    • 1 tsp. olive oil
                    • 1 tsp. fresh lemon juice
                    • Salt
                    • Pepper

                    How to make it:

                    Gently toss all the ingredients in a bowl and voila, you are done.

                    10. Hummus and Beans

                      Photo credit: Pinch and swirl

                      Mashing your beans to create hummus takes just a few minutes.

                      Ingredients:

                      • ¼ cup canned white beans
                      • 1 tbsp. chopped chives
                      • 1 tbsp. lemon juice
                      • 2 tsp. olive oil
                      • Assorted Vegetables (chopped)

                      How to make it:

                      1. Combine beans, chives and lemon juice in a small bowl and mash till smooth.
                      2. Add assorted vegetables.

                      11. Egg Sandwich

                        Photo credit: Home Sweet Eats

                        Ingredients:

                        • 2 cooked eggs (chopped)
                        • 2 tbsp. Greek yogurt
                        • 2 tbsp. red bell peppers (chopped)
                        • ¼ curry powder
                        • Salt
                        • Pepper
                        • Rye bread
                        • ½ fresh spinach

                        How to make it:

                        1. Combine eggs, yogurt, bell pepper, curry powder, salt, and pepper and stir well.
                        2. Place the spinach on the rye bread and egg salad.

                        12. Swiss Sandwich and Ham

                          Photo credit: My Recipe Magic

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                          Whip up a simple but tasty sandwich.

                          Ingredients:

                          • 1 tbsp. Greek yogurt
                          • ¼ Tsp. dried dill
                          • 2 slices bread
                          • 1-ounce lean sliced ham
                          • 1 pear (sliced)
                          • 1 1- ounce slice Swiss cheese

                          How to make it:

                          1. Combine yogurt and dill in a bowl and stir until blended.
                          2. Spread mix on bread slices with ham, pear slices, cheese, and bread slice.

                          13. Salmon Noodles

                            Photo Credit: Killing Thyme

                            Noodles take just a few minutes to cook and are extremely tasty.

                            Ingredients:

                            • 4 ounces noodles or spaghetti
                            • 5 ounces asparagus (cut)
                            • 1 (6-oz) salmon fillet
                            • 1tbsp sesame oil
                            • Zest and juice of 1-2 limes
                            • Salt
                            • Fresh pepper
                            • 4 ounces cucumber (cut)
                            • ½ avocado

                            How to make it:

                            1. Cook noodles for 6-8 minutes until soft.
                            2. Strain and then add asparagus to boiling water.
                            3. Cook for 2 minutes then rinse with cold water.
                            4. Heat oil in a skillet over medium heat and cook for 2-3 minutes.

                            14. Spaghetti Squash

                              This is one of my favourite recipes on the go (all it takes is 20 mins)! I substitute pasta for spaghetti squash. No plate needed.

                              Ingredients:

                              • 1 spaghetti squash
                              • 2 tsp of olive oil
                              • 2 pinch’ of salt
                              • 2 pinch’ of pepper

                              Steps: 

                              Check out the detailed steps in this full recipe here.

                              All these recipes can be prepared with ease and have carbs, proteins and fat to keep you energized until your next meal.

                              Featured photo credit: Brandy S via unsplash.com

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                              Sergio Pedemonte

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                              Last Updated on July 10, 2020

                              How to Take Control of Your Life with Better Boundaries

                              How to Take Control of Your Life with Better Boundaries

                              We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

                              We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

                              So, how to take control of your life and stop being pushed around?

                              Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

                              What Boundaries Are (And What They’re Not)

                              Boundaries are limits

                              —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

                              Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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                              Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

                              Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

                              Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

                              How to Establish Boundaries and Take Control of Your Life

                              Here are some ways that you can establish boundaries and take control of your life.

                              1. Self-Awareness Comes First

                              Before you can establish boundaries with others, you first need to understand what your needs are.

                              You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

                              To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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                              You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

                              • Where do you need to establish better boundaries?
                              • When do you feel disrespected?
                              • When do you feel violated, frustrated, or angered by the behavior of others?
                              • In what situations do you feel you are being mistreated or taken advantage of?
                              • When do you want to be alone?
                              • How much space do you need?

                              You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

                              2. Clear Communication Is Essential

                              Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

                              Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

                              3. Be Specific but Don’t Blame

                              Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

                              That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

                              Sample language:

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                              • “You may not…yell or raise your voice to me…”
                              • “I need…to be treated with respect…”
                              • “It’s not okay when…you take things from my desk without asking…”
                              • “I won’t…do your work…cover for you anymore…”
                              • “It’s not acceptable when…you ridicule or insult me…”
                              • “I am uncomfortable when…you use offensive language”
                              • “I will no longer be able to…lend you money…”

                              Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

                              4. Consequences Are Often Necessary

                              Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

                              Follow through. People won’t respect your boundaries if you don’t enforce them.

                              Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

                              We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

                              It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

                              It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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                              Final Thoughts

                              Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

                              Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

                              Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

                              The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

                              Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

                              Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

                              They will simply become a natural extension of your self-respect.

                              Featured photo credit: Thomas Kelley via unsplash.com

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