Consistently eating healthy can be challenging with a busy lifestyle. The key is to learn how to prepare nutritious meals even when you’re short on time. The principle is simple: you don’t rise to the level of your goals, you fall to the level of your systems. So, let’s explore three healthy and easy lunch recipes that require minimal effort. Even for someone who enjoys cooking, there are days when motivation is low. Having established kitchen and cooking systems in place makes healthy eating a habit, almost like brushing your teeth.
The first step is defining “healthy food.” For me, it means protein-rich meals with a variety of fruits and vegetables, and most importantly, food that I genuinely enjoy. As we go through these recipes, I’ll highlight the systems I use, which might inspire you to develop your own. For instance, stocking your pantry, fridge, and freezer with staples or understanding flavor and texture combinations can simplify the process of creating healthy meals, even when energy is low.
Let’s start with the first recipe: Gochujang Beef. This dish requires only four main ingredients and takes about 10 minutes to prepare, assuming you have leftover rice.
First, heat a griddle or pan over high heat, aiming for around 450 degrees Fahrenheit. Once hot, add half a pound of lean ground beef and spread it evenly. Ground chicken, turkey, or a plant-based alternative work equally well. The goal is to achieve a good sear. Sprinkle with salt and let it sit undisturbed for about two minutes to develop a crust.
Gochujang beef with rice, peas, and scallions.
After two minutes, flip the beef and break it up. A potato masher works well for this. Browning the beef enhances its meaty aroma. Once it’s broken up, it’s time to season. Add a generous tablespoon or two of gochujang along with a little water, mixing until it forms a flavorful sauce. Gochujang, a fermented chili pepper paste common in Korean cuisine, adds a salty, umami, and slightly sweet flavor.
Next, add vegetables. While a separate stir-fry is an option, frozen peas are a convenient and protein-rich addition. Mix them in until they thaw. Peas are versatile and complement numerous dishes.
Finally, sprinkle with sesame seeds and drizzle with a small amount of sesame oil for added aroma and flavor. Serve the Gochujang beef over leftover rice, garnished with sliced scallions and pickled onions or ginger.
Next up is a mid-afternoon snack: a Yogurt Protein Bowl. This five-ingredient bowl is incredibly satisfying due to its contrasting flavors, textures, and temperatures.
The base is 150 grams of non-fat vanilla Greek yogurt, which is sweet, creamy, and cold. Each added ingredient offers a contrast. Frozen banana adds sweetness, creaminess, and a freezing temperature. Cubed protein bars contribute sweetness, saltiness, and a chewy texture. Cocoa nibs offer bitterness, crunch, and a chocolatey aroma. Roasted peanuts provide saltiness, crunch, and nutty aromas.
Yogurt parfait with protein bar, cocoa nibs, and peanuts.
Combine the yogurt, frozen banana, protein bar cubes, peanuts, and cocoa nibs in a bowl. A drizzle of honey adds a touch of sweetness. This bowl is easily customizable with protein powder, different fruits, or other toppings. The key is to consider the interplay of taste, texture, and temperature.
Finally, let’s make a Spicy Chicken Hoagie. An appealing meal can be a powerful motivator against laziness. This hoagie, especially when made with leftover chicken, is incredibly satisfying.
First, create a spice mix by crushing two spoonfuls of oregano in a mortar and pestle. Add one spoonful of garlic powder and half a spoonful of cayenne pepper for a spicy and aromatic blend that complements chicken perfectly.
Season two butterflied chicken breasts with salt and the spice mix. Sear them in olive oil on a griddle over high heat (400 degrees Fahrenheit) for two to three minutes per side, until they reach an internal temperature of 155 degrees. Let them cool before slicing. This versatile seasoned chicken can be used in salads, wraps, or bowls.
Seared chicken breast on a griddle.
For the hoagie, toss sliced lettuce and onion with a balsamic vinaigrette. The balsamic adds flavor and helps to lubricate the ingredients. Spread mayo on both sides of a sliced roll. Layer sliced tomatoes, the dressed lettuce and onion, grated Parmigiano-Reggiano, and the sliced chicken. Finish with a drizzle of balsamic and wrap the hoagie tightly for compression. The combination of spicy chicken, Parmesan, balsamic vinaigrette, and fresh vegetables creates a delicious and satisfying sandwich. These recipes demonstrate that with a little planning and a few simple systems, you can enjoy healthy and flavorful meals even on your busiest days.
