A healthy diet doesn’t have to be complicated. Here’s a simple and nutritious one-day meal plan that’s easy to prepare with accessible ingredients. Inspired by the “6-Week Healthy Eating Mastery Program,” these recipes require less than an hour to make.
Breakfast: Overnight Oats
Prep Time: 1 minute (prepare the night before)
Ingredients:
- 3/4 cup rolled oats
- 3/4 cup milk (dairy or plant-based)
Instructions:
- Add oats and milk to a container, seal, and refrigerate overnight.
- In the morning, top with fresh fruit like strawberries and a drizzle of maple syrup for added flavor.
Lunch: Quinoa and Boiled Egg Salad
Prep Time: 15-20 minutes
Ingredients:
- 1 cup quinoa
- 1 cup water
- 2 eggs
- Vegetables: cucumber, carrot, cherry tomatoes, and parsley
- Seasoning: sea salt, pepper, olive oil, lemon juice
Instructions:
- Cook quinoa in a pressure cooker (or regular pot).
- Simultaneously, boil the eggs.
- Prepare veggies by shredding the carrot, slicing the cucumber, and chopping parsley.
- Whisk olive oil, lemon juice, salt, and pepper to make a simple dressing.
- Once quinoa and eggs are cooked, combine all ingredients and add the dressing just before eating to keep the veggies crisp.
Dinner: Grilled Chicken with Sweet Potato and Steamed Asparagus
Prep Time: 40 minutes (includes 20 minutes of steaming)
Ingredients:
- 2 skinless, boneless chicken thighs
- 1 sweet potato
- Asparagus
- Seasoning: paprika, oregano, chili powder, sea salt, pepper, avocado or olive oil
Instructions:
- Coat both sides of the chicken with seasonings.
- Peel and slice the sweet potato into 1.5 cm thick pieces.
- Heat a pan with oil, add the chicken and sweet potato slices, and cook each side for about 5 minutes.
- Add a little water to the pan for moisture, then place the asparagus in the pan to steam for 20 minutes.
- Once cooked, serve with a sauce made from the pan drippings.
In just 1 minute of breakfast prep, 20 minutes for lunch, and 40 minutes (including steaming time) for dinner, you can maintain a balanced, nutrient-rich diet with minimal time investment.
Watch the full video HERE on the Green Healthy Cooking channel with Vietnamese subtitles available.