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How to Cook Healthy Meals

July 28, 2014 by A Savory Feast 59 Comments

How to cook healthy mealsSome week nights can be so crazy! You finally get off work after a long day and you have places to go and things to get done that night. It’s so easy to just grab some fast food or heat up a frozen pizza.

The key to eating healthy even on busy nights is to be prepared! It starts by planning ahead when you go to the store and keeping a few things in the house so you are ready for nights like that.

Andrew and I have been on a mission to eat better, so this is so important to me! I’ve complied a quick list of some of the healthy items I keep in the house so that I can always cook something that’s good for us, even on the crazy days!

Shopping List: 

  • Boneless, Skinless Chicken Breasts: I buy a couple packs of frozen chicken each time I go shopping. When I’m just cooking for Andrew and me, 1 bag lasts us two meals.
  • Frozen Tilapia: I also pick up a couple packs of frozen tilapia. You can do whatever type of fish you like.
  • Frozen Vegetables: Grab a couple bags of your favorite veggies. My favorites are broccoli and spinach.
  • Box/Bag Rice/Rice Pilaf/Quinoa: You can buy a box or bag for around $2 and it cooks up quick!

3 Step Healthy Meal:

Step 1 – Meat: Pick chicken or tilapia. Season according to taste. There are several ways to cook both meats that are quick and easy. My favorites are baking in the oven (350 for 15-20 minutes) and frying in a skillet with olive oil or coconut oil (2 minutes on each side at high, lower medium until done). You could also grill!

Step 2 – Rice/Rice Pilaf/Quinoa: Cook according to the directions on the package.

Step 3 – Vegetables: You can cook your vegetables in the microwave if it’s easier for you. I try to avoid using the microwave when I can, and I have found a super quick and easy way to heat up the veggies without it! Place the veggies in a sauce pan with a couple tablespoons of water. I like to season them with garlic powder, onion powder, salt and pepper. Bring to a boil. Cover and cook for 5 minutes or until done.

And there you have it! Next time you go to the store, make sure you grab these ingredients. When you have a long day and need a meal that doesn’t take a lot of time and effort, you can still eat healthy by following the 3 steps.

What are some of your favorite items to have in the house for a quick and healthy meal?

Meet one of my sponsors! 

The Adventures of Bug and BooToday I want to introduce you to one of my fabulous sponsors! Meet Rebecca from The Adventures of Bug and Boo!  She posts about live with her husband and daughter and shares lots of fun stories. She recently announced that she is moving from London to the US. I’ve been enjoying following her journey!

Let’s get to know Rebecca with a few fun questions!

 What is your favorite thing about blogging? There are two things that top my list – one, blogging is a huge outlet to me. I write about what’s going on with me, with my daughter, with life in general – and if something is frustrating me, I write about that. It’s very cathartic – once it’s written, it just stops weighing on my mind quite so much. And someone else has always gone through that same particular frustration and has great advice and/or words of encouragement. Along those lines is reason two – that blogging has introduced me to so many lovely people that I never would have gotten to know otherwise! The world gets that much smaller when you start talking to bloggers in other geographic locations, and I’m making so many wonderful (albeit virtual!) friends! 🙂

Where do you hope to go on your next vacation? A week ago I would have said either Istanbul, which is top of my list for Europe at the moment, or Berlin, which is somewhere my husband lived when he was younger and we wanted to go back as a family. But as it turns out, we’ll be moving back to the US sooner than we thought (5 weeks…!!!), so that means we’ll be in America the next time we’ll have a chance to take a vacation. So…I’m going to say California! I’ve never been that far west, I have friends in San Fran and LA, and I’d love to do a road trip up the coast between the two, visiting people along the way!

What is your favorite ice cream flavor? My absolute favorite ice cream is chocolate with swirls of smooth peanut butter….yum! No pb cups, no extra bits – just the peanut butter and choco ice cream. Gorgeous! I’ve only ever found it at a local handmade ice cream shop near my hometown in upstate NY so it’s been a while since I’ve indulged. But I am always trying anything similar I find, to compare. Maybe I ought to try my hand at making it myself…! 🙂

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Filed Under: How to... Tagged With: healthy dinner ideas, healthy meals, how to cook healthy meals, quick and healthy meals, quick meals, weeknight dinner ideas

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Reader Interactions

Comments

  1. Alisha H. says

    July 28, 2014 at 1:08 pm

    I need to add more fish to our diet. It’s one of the few meats my daughter likes and it’s healthier than others.

    Reply
    • Jenna Brussee says

      July 28, 2014 at 1:22 pm

      I cook with fish almost every week! It’s good for you and there are lots of ways you can make it.

      Reply
      • songbirdsandbuttons says

        July 28, 2014 at 9:29 pm

        I need more fish inspiration! Can you please share more recipes?!

        Reply
        • Jenna Brussee says

          July 29, 2014 at 7:49 am

          I actually have one coming up in the next couple weeks! Stay tuned 🙂

          Reply
  2. Through the Eyes of the Mrs. says

    July 28, 2014 at 1:33 pm

    I have to remind myself that we need to eat more fish. The kids love it!

    Reply
    • Jenna Brussee says

      July 28, 2014 at 7:45 pm

      It’s a great ingredient to keep in the house! So quick and easy.

      Reply
  3. theKatrinaM says

    July 28, 2014 at 1:55 pm

    I’m much of a health nut but if you take beef out of your diet, wonderful things happen.

    Reply
    • Jenna Brussee says

      July 28, 2014 at 7:44 pm

      That is right! I try not to eat beef very often, and it really does make a difference.

      Reply
  4. Christen says

    July 28, 2014 at 2:14 pm

    This is perfect. I am so sharing this. FINALLY someone makes is simple and do-able!

    Reply
    • Jenna Brussee says

      July 28, 2014 at 6:43 pm

      Thank you! I am glad you enjoyed it.

      Reply
  5. Alicia Snow says

    July 28, 2014 at 2:50 pm

    We eat this at least once a week. It has been our staple meal since we got married!

    Reply
    • Jenna Brussee says

      July 28, 2014 at 6:43 pm

      It’s so easy! Especially if you remember to keep all the ingredients in the house.

      Reply
  6. TheAdventuresofBugandBoo says

    July 28, 2014 at 4:54 pm

    I’ve never cooked tilapia! We eat a lot of salmon though. I had to learn how to cook it since I didn’t grow up eating a lot of fish (we were landlocked in upstate NY) but since M is Irish it’s a staple. I should probably try cooking other types now!! 🙂

    Reply
    • Jenna Brussee says

      July 28, 2014 at 6:44 pm

      Tilapia is one of my favorites! I’m not big on fish-y tasting fish and tilapia is not fish-y at all.

      Reply
  7. Chelsea says

    July 28, 2014 at 8:23 pm

    How do you usually cook your tilapia- just grilled on it’s own or with something else? I’ve never tried it but reading your comment below that it’s not super fishy is totally appealing to me!

    Reply
    • Jenna Brussee says

      July 28, 2014 at 9:20 pm

      Depending on my mood I either bake it, grill it or cook it in a skillet. I love making it with veggies such as onions or asparagus if I have them. It give the tilapia more flavor!

      Reply
  8. jamie @makeuplifelove says

    July 28, 2014 at 8:29 pm

    Such great tips. I am on a mission to get better at my eating habits and these tips are awesome. Mmmmmmmm… tilapia sounds great about now. Great post!!

    Reply
    • Jenna Brussee says

      July 28, 2014 at 9:19 pm

      Thanks, Jamie! Tilapia is one of my favorites.

      Reply
  9. esther julee says

    July 28, 2014 at 8:48 pm

    This is something I still struggle with. I’m not much of a planner so we either end up eating out or making something easy which usually means it’s unhealthy

    Reply
    • Jenna Brussee says

      July 28, 2014 at 9:19 pm

      The key is planning! I have a hard time with this, too, but as long as I have good foods in the house I can do it.

      Reply
  10. Twenties Chic says

    July 28, 2014 at 9:02 pm

    I love this post! I pretty much have the same exact shopping list haha. I also make double the food for dinner and take the extra with me for lunch the next day to keep the healthy eating going 🙂 thanks for sharing Jenna!

    Reply
    • Jenna Brussee says

      July 28, 2014 at 9:18 pm

      That is a great idea! I hated leftovers when I was a kid, but once I lived on my own I realized how great they are!

      Reply
  11. Julie V. says

    July 28, 2014 at 10:39 pm

    I will have to try making my frozen veggies like that. Thanks! Frozen veggies are best slightly thawed and then sauteed on the stove in olive oil and soy sauce, but that’s not really the healthiest way to eat them and it also takes more time than your suggestion.
    In a pinch for a fast dinner, I will thaw frozen chicken in my microwave, cut it into bite size pieces, salt it, cook it in oil for about 7 minutes, and then add a sauce.
    Sometimes I will use my light orange chicken sauce (and skip the marinating step. Sometimes you have to skip things).
    http://somebodysdinner.blogspot.com/2014/05/orange-chicken.html
    But planning ahead is always better.

    Reply
    • Jenna Brussee says

      July 29, 2014 at 7:48 am

      That sounds like a really tasty way to make frozen veggies!

      Reply
  12. Betsy Gettis says

    July 28, 2014 at 11:49 pm

    these are great tips! we like getting fresh veggies from farm stands at this time of year and freezing them ourselves…we have a second freezer in our garage that is totally full by the end of summer!

    Reply
    • Jenna Brussee says

      July 29, 2014 at 7:48 am

      That is smart! We are lucky to have fresh veggies most of the year in Florida, but there are a couple months that we should have them frozen!

      Reply
  13. Mia Myrabev says

    July 28, 2014 at 11:58 pm

    I must confess I struggle with this big time but planning on changing it soon. Really cool post x

    Reply
  14. Annette Browning says

    July 29, 2014 at 9:00 am

    Great tips! We eat a lot of roasted vegetables … super easy and fast (other than the baking time)

    Reply
  15. Sassy Dove says

    July 29, 2014 at 1:59 pm

    Totally similar to my nightly plan: meat, frozen veggies, a starch. I’m a very routine person so I do this every day. Never even realized I had a system! 🙂

    Reply
    • Jenna Brussee says

      July 29, 2014 at 7:46 pm

      It’s good to get in a routine with this!

      Reply
  16. Shipra Taneja says

    July 29, 2014 at 2:09 pm

    Excellent! Sometimes, I just push myself to cook but the meal doesn’t turn out – you really need to be 100% into it for it to turn out right and 90% of it is the ingredients! Great post (and inspiration)! <3

    Reply
  17. Rebekah says

    July 29, 2014 at 4:53 pm

    Great tips. We need to get a plan together for when I go back to work in a month, it’s been easy while I’ve been home but it won’t always be!

    Reply
    • Jenna Brussee says

      July 29, 2014 at 7:17 pm

      It’s so nice when you have plenty of time! It’s still do-able when you are busy, but you have to have a plan.

      Reply
  18. Caroline @FitPinkMom says

    July 30, 2014 at 8:16 am

    I love your shopping list. If you switch up the combinations it won’t feel like it’s getting old…. & I am ALL about simplicity! Loved your feature on Rebecca. I recently came across her blog and love it 🙂

    Reply
  19. Sarah says

    July 30, 2014 at 10:39 am

    Great tips!

    Reply
  20. Ashley Nicholas says

    July 30, 2014 at 2:02 pm

    Awesome tips! I love shopping, but I just get so busy! I need to be more prepared 🙂

    Reply
  21. Renée B. says

    July 30, 2014 at 3:41 pm

    Great tips – this is pretty much our go-to workday meal plan. One of the things I do to keep things healthy is completely avoid buying boxed processed foods – then it isn’t there to tempt anyone.

    Reply
  22. Winnie says

    July 30, 2014 at 3:54 pm

    You have here some wonderful tips Jenna
    Thanks!!

    Reply
  23. Megan Walker says

    July 30, 2014 at 6:24 pm

    Love this idea! I would say pasta and a side of roasted vegetables is one of my go-to healthy meals. Pasta can be unhealthy, of course, but you could do whole wheat pasta to help that out! I also make my own spaghetti sauce, which cuts down on a lot of preservatives but is very fast! I just simmer it while the pasta cooks.

    Reply
    • Jenna Brussee says

      July 31, 2014 at 8:17 am

      I would love to try your sauce! You should post the recipe someday.

      Reply
  24. Sydney Andersen says

    July 30, 2014 at 6:25 pm

    These are great tips!! It is always good to have healthy food handy vs. just having junk food. What you have is what you usually cook. I need to start cooking more fish so I may have to buy some frozen tilapia to force myself to cook it 🙂

    Reply
    • Jenna Brussee says

      July 31, 2014 at 8:16 am

      If you have it in the house its so much easier to eat better!

      Reply
  25. Bonnie Stoltzfoos says

    July 30, 2014 at 7:03 pm

    Hi Jenna! I love this post – I’m a new Mom and I’ve been trying to eat healthier, too, as I work on some weight loss goals and recover from pregnancy. This simple formula for healthy meals was a HUGE help to me this week. It made meal planning and grocery shopping so much easier and I LOVE the ability to mix and match the veggies I use and the seasonings on them and the quinoa. I made chicken in the skillet last night with some vinaigrette and roasted zucchini and sweet potatoes – I was thrilled to see my husband LOVED it and wanted more. I even got to use the leftover veggies i had chopped up with some quinoa as a healthy dinner tonight while my daughter was napping. Sorry for such a long post – this was just so encouraging for me! haha. Also – love that you featured Rebecca! She is so sweet.

    Reply
    • Jenna Brussee says

      July 31, 2014 at 8:16 am

      That is awesome! No worries about the long post, I love hearing stuff like this! I’m glad you enjoyed it. And yes, Rebecca is wonderful!

      Reply
  26. Raewyn Smith says

    July 30, 2014 at 7:23 pm

    Those are such great shopping tips! I always forget how simple it is!

    Reply
  27. Ashley says

    July 30, 2014 at 8:13 pm

    Love these! We struggle with eating healthy when we’re busy so this is perfect.

    Reply
  28. Christine Mondy says

    July 30, 2014 at 8:16 pm

    I love buying frozen tilapia. It’s so easy to cook. 🙂

    Reply
  29. Laura Elizabeth says

    July 30, 2014 at 9:30 pm

    We actually eat a lot of chicken in my house so we still get protein, but it’s better than red meat. But, with a family of six, we have to buy the super duper bags from Sam’s Club.

    Reply
  30. Carly Anderson says

    July 30, 2014 at 11:21 pm

    I love your tips for eating healthy! Tilapia is a great choice of fish!

    Reply
  31. Jemma Andrew says

    July 31, 2014 at 5:05 am

    Such great tips. I think having a cooking session and batch freezing things is also a saviour when you’re busy.

    Reply
    • Jenna Brussee says

      July 31, 2014 at 8:15 am

      That is so true! I have a hard time finding a big chunk of time to do that, but if I do its so nice to have stuff in the freezer ready to go!

      Reply
  32. Jessica at Team Wiking says

    July 31, 2014 at 6:54 pm

    Great tips!

    Reply
  33. AmiMia says

    August 1, 2014 at 4:25 pm

    On the step two I can also suggest couscous and milled grains as well as simple oats 🙂

    Reply
    • Jenna Brussee says

      August 4, 2014 at 7:31 am

      Great ideas! I actually just bought some whole wheat couscous at Trader Joes!

      Reply
  34. Stephanie says

    August 2, 2014 at 2:22 am

    Love this! Thank you so much for linking up at Tasty Tuesday! Your recipe has been pinned to the Tasty Tuesday Pinterest board! Please join us again this week!

    Reply
  35. Kim Daniels Lewis says

    August 4, 2014 at 11:48 am

    Awesome! Pinned. I’m always impressed with your creations. Please join us tonight at 7 pm. I can’t wait to see what you have been working on! http://loulougirls.blogspot.com/

    Happy Monday! Lou Lou Girls

    Reply
  36. Rebekah says

    August 7, 2014 at 5:35 pm

    This is a great step-by-step list for how to build a #healthymeal Thanks for sharing with us in the #bloggersbragspinterestparty

    Reply
  37. GreenMtnGirl says

    October 15, 2014 at 8:48 am

    Great tips, I do this myself. It makes it so easy to throw together a quick meal that’s good for you!

    Reply
    • Jenna Brussee says

      October 15, 2014 at 9:17 am

      Thanks! I’m glad to hear I’m not the only one who does this.

      Reply

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