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Healthy Eating for Beginners

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:

  1. Add oats and milk to a container, seal, and refrigerate overnight.
  2. 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:

  1. Cook quinoa in a pressure cooker (or regular pot).
  2. Simultaneously, boil the eggs.
  3. Prepare veggies by shredding the carrot, slicing the cucumber, and chopping parsley.
  4. Whisk olive oil, lemon juice, salt, and pepper to make a simple dressing.
  5. 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:

  1. Coat both sides of the chicken with seasonings.
  2. Peel and slice the sweet potato into 1.5 cm thick pieces.
  3. Heat a pan with oil, add the chicken and sweet potato slices, and cook each side for about 5 minutes.
  4. Add a little water to the pan for moisture, then place the asparagus in the pan to steam for 20 minutes.
  5. 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.

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