Healthy meal plans require easy tasty entrees. Otherwise you won’t stay on the healthy eating bandwagon for long. If you’re used to eating fast-food, understand that it will take your taste buds some time to learn to prefer healthy meal plans. Be patient. The In-N-Out Burger cravings will dissipate.
How to Develop Healthy Eating Meal Plans
Healthy eating meal plans require a bit of work and experimentation to develop.
In order to slowly change from a preference for high-calorie, high-fat food to a healthier diet, you have to make a commitment to change and experimentation. You have to decide that you want to get a little healthier every day for the rest of your life. Then, you need to be flexible enough to be willing to experiment with new foods and new healthier food preparations.
Don’t get discouraged that you don’t like every new healthier meal that you try. There will be hits and misses. But, I’m sure you’ll be surprised at how tasty healthy meal plans can be. You’ll know you’ve changed your habits when you start missing vegetables when you don’t eat them for a few days.
A Good Recipe to Add to Your Healthy Eating Meal Plans
Here’s a recipe that is not only a great addition to your healthy meal plans but also easy to prepare. Best of all, it will please your palate.
It’s difficult to overstate the health benefits of salmon. First, it’s one of the best sources of omega-3 fatty acids. Omega-3 fatty acids are one of the “good” types of fat. They help lower the risk of heart disease, depression, dementia, and arthritis. Since our bodies can’t make them we need to get them from our healthy eating meal plans.
Salmon holds other unique health benefits One new area of health benefits involves the protein and amino acid content of salmon. Several recent studies have found that salmon contains small bioactive protein molecules that may provide special support for joint cartilage, insulin effectiveness, and control of inflammation in the digestive tract. One particular bioactive peptide called calcitonin (sCT) is of special interest. Our thyroid glands also produce this type of cell component. We know that it is a key hormone for keeping our bones healthy.
Roasted Salmon Rice Bowl with Beets & Brussels
Roasting vegetables and salmon together on one sheet pan while the rice cooks makes an easy, satisfying meal packed with protein, whole grains and veggies. To ensure that you’re getting 100 percent whole grains, look for a wild rice blend that consists of wild and brown rice.
Ingredients (serves 4)
• 1 cup wild rice blend
• 2 medium golden beets, peeled and cut into ½-inch wedges
• 8 ounces Brussels sprouts, trimmed and halved
• 3 tablespoons extra-virgin olive oil, divided
• ¾ teaspoon salt, divided
• ¾ teaspoon ground pepper, divided
• 1 lemon
• 1 pound wild-caught salmon fillet, cut into 4 portions
• 2 rosemary sprigs, cut in half
• 2 tablespoons chopped fresh herbs, such as thyme, basil or rosemary
• 1 clove garlic, minced
• 1 tablespoon chopped pistachios
1. Preheat oven to 425°F.
2. Cook rice blend according to package directions.
3. Meanwhile, toss beets and Brussels sprouts with 1 tablespoon oil and ¼ teaspoon each salt and pepper in a medium bowl. After the rice has cooked for 10 minutes, spread the vegetables on a large rimmed baking sheet and roast until just beginning to brown and soften, about 15 minutes.
4. Cut lemon in half crosswise. Cut half the lemon into 4 slices (reserve the other lemon half). Push the beets and Brussels sprouts to one side of the baking sheet and place salmon on the empty half. Sprinkle the salmon with ¼ teaspoon each salt and pepper and top each piece of salmon with a rosemary sprig and a lemon slice. Continue roasting until the vegetables have softened and the salmon is opaque in the center, 9 to 11 minutes more.
5. Meanwhile, squeeze the juice from the remaining lemon half into a small bowl. Whisk in the remaining 2 tablespoons oil, herbs, garlic and the remaining ¼ teaspoon each salt and pepper.
6. Divide the rice among 4 bowls. Discard the lemon slices and rosemary sprig. Arrange the salmon and vegetables on top of the rice. Drizzle each serving with about 1 tablespoon lemon juice mixture and sprinkle with pistachios.
Nutrition (per serving)
Fat 16 g
Fiber 7 g
Carbs 45 g
Protein 32 g
Click here for the full recipe to add to your healthy eating meal plans.