healthy and balanced recipes
This sandwich is perfect when you’re in the mood for something quick but a little more interesting than plain toast. Turkey, melted cheese, a sweet apple, and crispy prosciutto go great together. Add a little mustard or yogurt dip between the slices of buttered toast, and your lunch or dinner is ready.
This is a kind of fall risotto made in a single baking dish. I added chicken, broccoli, pumpkin, and shallots to the rice, poured in some broth, and let the oven do most of the work. You can swap out the vegetables depending on what you have at home, and top it all off with cheese at the end. Serve with a fresh beet salad, and you’ll have four lunch servings that you can just reheat the next day.
A delicate, creamy, and beautifully autumnal dish that you can make in a single pot. The orzo simmers slowly in the broth, absorbing its flavor, and—together with pumpkin purée, Parmesan, and butter—creates a perfectly creamy texture. You can add chicken, but a meatless version with goat cheese or ricotta works wonderfully, too.
In this meal prep session, we’ll make chocolate chia cups with seasonal fruit, homemade banana bread granola, lemon chicken for a quick bowl, and creamy buttered beans with spinach. The breakfast base makes four servings, and the main dishes make about two.
A simple, moist cake that’s perfect as a make-ahead breakfast for several days. The base consists of eggs, cottage cheese or Greek yogurt, rolled oats, an apple, and nuts. Dates and plums add natural sweetness, while cinnamon and gingerbread spice beautifully highlight its fall-inspired flavor. The quantities listed here will make 4 hearty breakfast servings or 6 smaller pieces.
A hearty fall lunch that’s also perfect for packing in a lunchbox for the next day. This creamy dhal made with red lentils, pumpkin purée, and soy cream is complemented by spiced roasted vegetables, crispy chickpeas, rice, and halloumi browned to a golden crisp. Set aside some of the vegetables for garnish and add fresh herbs or a teaspoon of pesto to taste. The result is a colorful, hearty, and perfectly balanced meal that’s perfect for all of fall and winter with any vegetables.
Juicy chicken cutlets in an extra-crispy coating of panko breadcrumbs and sesame seeds are perfectly complemented by a fresh salad with a creamy tahini dressing, lime, and maple syrup. The result is a light, colorful, and flavorful dish that’s easy to prepare in a skillet, in the oven, or in an air fryer. You can also serve the cutlets as an impressive appetizer on a bed of baby gem lettuce leaves, or wrap them with salad in rice paper and pack them in a lunchbox to take with you.
Creamy tomato sauce, basil tofu browned to a golden crisp, and tender mini gnocchi—all prepared in a single skillet and on the table in under half an hour. Legumes, Parmesan, and nutritional yeast give the dish a rich flavor and a good dose of protein, but you can easily adapt the recipe to include meat. It’s a simple, hearty dinner that’s a lifesaver on busy days and the whole family will love it.
These spelt rolls were created as a simpler version of homemade baked goods, but I didn’t want to compromise on flavor or texture. I blend cottage cheese with eggs until smooth, which gives the rolls a tender base. Grated cheese adds a richer flavor, while the seeds and flaky salt provide a pleasantly crunchy crust. They’re best when still fresh after cooling, but they’ll stay soft in an airtight container for up to two days. So feel free to make a double batch and save some for later. You can serve them with your favorite spread, alongside an omelet or scrambled eggs—perhaps as part of a weekend brunch.
Breakfast is one of the meals I most enjoy preparing fresh, depending on what I’m in the mood for at the moment. But when I know I’ll be eating breakfast later or taking it to work, I usually choose something that’s easy to carry—a slice of banana bread or another type of breakfast bread, overnight oats in a jar, or a savory breakfast bowl.