Ever wonder what nutritionists eat when they’re craving an simple, healthy, yet super filling meal? We do. That’s why we questioned our favorite food experts to reveal the meals they whip up when they’re pressed for time or stressed to the max, yet craving something hearty and energizing. Here, five nutritionists dish up the breakfast, lunch, and dinner fallbacks they always look forward to. Eat up!
RELATED: 8 Foods You Need in Your Kitchen for a Healthier 2018
Go-to grain bowl
“My favorite meal is a power bowl. I just follow this formula: a simple, cooked whole grain (such as brown rice, quinoa, or farro), veggies (greens, bell peppers, tomatoes, cauliflower), plant protein (chickpeas, pistachios, tofu), and a flavorful sauce (vinaigrette, Thai sauce, tahini dressing).
This is the foundation of a fantastic meal that provides for my nutrient needs, gives me protein for muscle maintenance, fiber to keep me satiated and boost my gut microbiota, and offers lots of phytochemicals for antioxidant and anti-inflammatory action. Plus, it’s just so simple.”
—Sharon Palmer, RD, nutritionist and author of Plant-Powered For Life
RELATED: 14 Protein-Packed Grain Bowl Recipes
“One go-to that I feel fantastic eating and fantastic after eating is a ginger and sesame salmon recipe that’s simple to make—but looks and tastes gourmet. I first glaze heart-healthy salmon in an simple marinade. In a glass or measuring cup, I combine low sodium soy sauce or liquid aminos, honey, ginger (fresh or ground), garlic (minced fresh or dried), toasted sesame seeds, thinly sliced green onions, and a pinch of crushed red pepper. Next, I bake the salmon fillets at 350 degrees for about 20 minutes until the fish flakes. I’ll pair it with a simple salad or vegetable, and a piece of bread or another grain. Consider it the new ‘fallback’ fave you can feel excellent about eating any time.”
—Wendy Bazilian, DrPh, nutritionist and author of Eat Clean, Stay Lean
RELATED: The Best Salmon Toppings You Haven’t Tried Yet
Crazy for quiche
“I like an asparagus-kale quiche. A lot of people reckon quiche is a rich dish, but it’s protein-packed and a fantastic way to get your veggies, especially in the winter. I like the combo of folate-rich asparagus and kale that’s loaded with vitamin K. To make it, just whisk 5 whole eggs together, plus a cup of milk, a half cup shredded cheese of choice, 1/4 teaspoon salt and pepper, a cup of cooked asparagus (cut into one-inch pieces), and a cup of baby kale. Pour it into a premade whole wheat crust and bake at 375 degrees for 40 minutes until golden on top. This makes six servings and is fantastic for breakfast, lunch, brunch, or dinner!”
—Frances Largeman Roth, RDN, nutritionist and author of Eating in Color
RELATED: 5 Alternative Quiche Crusts That Are Better (and Healthier) Than Store-Bought
Breakfast of champs
“Breakfast really is the most vital meal of the day, since we wake up with our blood sugar at its lowest point. I advise breaking your quick with what I call the two Ps (protein and produce) in order to boost metabolism, regulate blood sugar, and feel satiated. I like layering half an avocado and smoked salmon on high fiber crackers (like Wasa crackers) or a piece of sourdough or sprouted toast. It contains the perfect combo of healthy fats, protein, and complex carbs, not to mention a satisfying crunch factor. Another favorite: sweet potato ‘toasts’ topped with sunflower seed butter and sliced fruit!”
—Stephanie Middleberg, RD, nutritionist and founder of Middleberg Nutrition
RELATED: 6 Winter Salad Recipes as Satisfying as Comfort Food
“For my favorite salad, I first whisk together a tablespoon of balsamic vinegar with a teaspoon each of stone ground mustard, fresh squeezed lemon juice, and Italian seasoning, and fold in a half cup of cooked lentils to coat thoroughly. I serve this over a few cups of fresh greens, like chopped kale, spinach, or romaine, and top it with a small sliced Fuji apple and half an avocado.
In addition to containing about two servings of veggies and a serving of fruit, this meal is loaded with vitamins, minerals, antioxidants, and anti-inflammatory substances. The balance of fiber-rich, slow-burning carbs, plant-based protein, and excellent stout also makes it satiating, so it leaves me feeling energized. As an added bonus, superfoods like lentils, avocado, apples, and leafy greens have all been tied to protecting against type 2 diabetes and heart disease while promoting weight management.”
—Cynthia Sass, RD, Health’s contributing nutrition editor
Let’s block ads! (Why?)