Ideas for Healthy Meals

Ideas for Healthy Meals

© September 2019, Moses Nutrition

Remember that there are lots and lots of easy, healthy recipes and cooking videos for meat and vegetables dishes available online. Just use the Healthy Foods to Eat and the Foods to Limit lists to guide you in finding healthy recipes.


One thing that we hear a lot is, “If I can’t have my normal breakfast because of the sugar, what am I supposed to have for breakfast other than eggs?”

When most people think of breakfast foods, they think of eggs, or of cereal, pancakes, fruit and other sugary delights that are not very healthful. So when trying to be healthy, it seems to leave one with only eggs as an option for breakfast. And while eggs are very healthful, most people should not eat them every day, and some people are allergic to them so can’t eat them at all. So what do you eat?

The best thing is to treat breakfast as you would any other meal. Open yourself to the idea of eating “lunch” or “dinner” foods for breakfast so you get variety.

Egg and veggies scramble. First, sauté your veggies (i.e. spinach, onion, asparagus, mushrooms, etc). Lower your heat to low-medium, then add your eggs and quickly stir together. For those who tolerate dairy, a small amount of feta or cheddar or other cheese can also be added.

For Slow Oxidizers, add a single piece of high-quality gluten-free bread or an organic corn tortilla with butter or ghee or a non-dairy, high-quality butter substitute. For Fast Oxidizers, add half an avocado.

Home-cooked hot porridge. Grind ½ cup of uncooked gluten-free grains (such as oats, rice, quinoa and millet) in a blender, coffee grinder, etc.). Add grains, 2 cups of water and a pinch of sea salt into a pot and stir continuously until it boils. Lower the heat all the way to low. Cover and simmer for 15 minutes, stirring occasionally. (Note: you can add more water at any time if you prefer thinner porridge.)

You can serve it with butter, ghee, or coconut oil, stevia or monkfruit to sweeten, organic (and ideally raw if available) milk or unsweetened organic almond/cashew/hemp milk, and can add cinnamon or a few nuts to taste, as well.

Slow Oxidizers, add a side of 1 or 2 pieces of turkey bacon or small chicken sausages, or some high-quality protein drink. Fast Oxidizers, add extra fats and/or nuts.

Leftover vegetables and yogurt. You can sweeten your yogurt with stevia as desired. (You will want to start thinking of breakfast the same way you think of any other meal, not just a time to have traditional “breakfast” foods such as sweet cereals, pancakes, etc. which are usually not nutritious.)

A can of organic chicken rice soup with an egg or leftover chicken. Drop the egg in raw, stir, then eat the soup. It’s great! If you have leftover chicken, you can chop that up and add it instead of the egg. You can add frozen peas, as well, to get more vegetables into the soup.

High Protein Pancakes! (Sorry, no syrup — too much sugar.) These gluten-free, high-protein pancakes are fast and easy. Sauté some spinach on the side. Fast Oxidizers, add extra butter, ghee, coconut oil, etc.

Lunch and Dinner

Salad with chicken. Make a quick salad. Add some seasoned (cooked) chicken breast. Make your own dressing with a little balsamic vinegar, salt and olive oil. On the side, a large serving of broccoli or some other vegetable.

A trick for salads: You can add cooked vegetables to your salad to take it up a notch! Just make sure that you don’t overcook the veggies. They should only be a little soft, not mushy. And add them to the salad after they have cooled in the fridge. Some of my favorite cooked veggies to add to a salad are carrots, cauliflower, green beans, and beets, but feel free to experiment.

Rice with chicken, veggies and faux soy sauce. (Use coconut aminos instead of soy sauce.) Try making the rice with broth instead of water for extra health and extra yum. While the rice cooks, chop some chicken and sauté with carrots, celery, broccoli and green onions. Add coconut aminos and (cooked) rice!

Steak and Cream of Spinach. Pan fry or broil a 4-6 ounce steak with butter, salt and pepper, or just some steak sauce. Follow the easy recipe to make Cream of Spinach. Slow Oxidizers, add a small amount of rice.

Roast Chicken and Veggies

Bean and Chard Soup

Slow Cooker Pot Roast and Veggies


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