Do you struggle to find time to cook healthy meals for yourself and your family? Do you wish you had some easy and delicious recipes that you can whip up in minutes? If so, you’re not alone. Many women face the same challenge of balancing their busy schedules with their health goals. That’s why we created this blog post to share some of our favorite healthy recipes for women on the go, along with some tips and tricks to make healthy eating a part of your daily routine. On the TechMae app, we believe in the power of communities for women to unite and empower each other. That’s why we’ve created a mobile app that connects women in a positive community where they can find support and resources in real-time.
Ready to discover some amazing healthy recipes for women on the go?
Let’s get started!
Benefits of Healthy Eating for Women
Healthy eating is not only good for your body, but also for your mind and mood. According to Medical News Today, healthy eating habits for women have many benefits, including:
• Building strong bones
• Protecting the heart
• Preventing disease
• Boosting the mood
A well-balanced diet provides all the energy and nutrients needed for growth and repair, helping to stay strong and healthy and prevent diet-related illness, such as some cancers.
The Office on Women’s Health, also points out that healthy eating can help women with their unique nutritional needs, such as:
• Supporting healthy pregnancies and breastfeeding
• Reducing the risk of osteoporosis and anemia
• Managing symptoms of menopause and PMS
• Maintaining a healthy weight
Tips and Tricks for Healthy Eating on the Go
We know that eating healthy can be challenging, especially when you’re busy and on the go. That’s why we’ve compiled some tips and tricks to help you make healthy choices more easily.
Plan ahead
One of the best ways to eat healthy is to plan your meals and snacks ahead of time. This way, you can avoid impulse buying or ordering unhealthy takeout when you’re hungry or in a hurry.
Prep ahead
Another way to save time and eat healthy is to prep some ingredients or dishes ahead of time. You can chop veggies, cook grains, or make sauces on the weekend and store them in the fridge or freezer for later use. You can also make some freezer meals that you can just heat and eat when you need them.
Stock up on healthy staples
Having some healthy staples in your pantry, fridge, and freezer can help you whip up a nutritious meal or snack in minutes.
Some examples are:
• Whole grains, such as brown rice, quinoa, oats, or whole wheat pasta
• Canned or dried beans, lentils, or chickpeas
• Canned or frozen fruits and vegetables
• Nuts, seeds, and nut butters
• Eggs, cheese, yogurt, or milk
• Canned tuna, salmon, or sardines
• Olive oil, vinegar, spices, herbs, or sauces
Choose smart snacks
Snacking can help you curb your hunger and boost your energy between meals. However, not all snacks are created equal. Some snacks are high in calories, fat, sugar, or salt and low in nutrients. These snacks can make you feel more hungry and crave more junk food later. Instead, choose snacks that are high in protein, fiber, or healthy fats and low in added sugars or refined carbs.
Some examples are:
• A handful of nuts or seeds
• A piece of fruit with nut butter
• A hard-boiled egg with whole wheat crackers
• A cup of yogurt with granola or berries
• A slice of cheese with apple slices
Drink more water
Water is essential for your health and hydration. It helps flush out toxins, regulate body temperature, transport nutrients, and lubricate joints. It also helps you feel full and prevent overeating. Aim to drink at least 8 glasses of water a day. You can also drink unsweetened tea, coffee, or sparkling water if you want some variety.
Now that you know some tips and tricks for healthy eating on the go, let’s look at some delicious recipes that you can try at home or take with you to work or school.
These recipes are easy to make, nutritious, and satisfying.
Breakfast Recipes
Breakfast is the most important meal of the day. It gives you the energy and nutrients you need to start your day right. Here are some healthy breakfast recipes that you can make in advance or in minutes.
Overnight Oats
Overnight oats are a great way to enjoy a creamy and filling breakfast without cooking. All you need to do is soak some oats in milk, yogurt, or water overnight in the fridge and add your favorite toppings in the morning. Some toppings you can try are:
• Banana and peanut butter
• Berries and almonds
• Apple and cinnamon
• Pumpkin and pecans
Egg Muffins
Egg muffins are like mini frittatas that you can make in a muffin tin. They are high in protein and low in carbs and can be customized with different veggies, cheese, or meat. You can make a batch of egg muffins on the weekend and reheat them in the microwave for a quick breakfast during the week.
Some combinations you can try are:
• Spinach and feta
• Broccoli and cheddar
• Mushroom and ham
• Tomato and basil
Smoothies
Smoothies are a refreshing and nutritious way to start your day. They are easy to make with a blender and can be taken with you in a travel mug or a mason jar. You can use any fruits, vegetables, milk, yogurt, or juice you like, but make sure to add some protein and healthy fats to make your smoothie more balanced and filling.
Some ingredients you can use are:
• Protein powder, tofu, or Greek yogurt
• Avocado, nuts, seeds, or nut butters
• Spinach, kale, or cucumber
• Berries, banana, or mango
Lunch Recipes
Lunch is an important meal to keep you fueled and focused for the rest of the day. Here are some healthy lunch recipes that you can make ahead or assemble quickly.
Salads
Salads are a great way to get more veggies, fruits, and fiber in your diet. They are also easy to make and pack for lunch. You can use any greens, veggies, fruits, nuts, seeds, cheese, or dressing you like, but make sure to add some protein and healthy fats to make your salad more satisfying and nutritious. Some proteins you can use are:
• Chicken, turkey, or ham
• Tuna, salmon, or shrimp
• Eggs, cheese, or tofu
• Beans, lentils, or chickpeas
Wraps
Wraps are a convenient and delicious way to enjoy a sandwich without bread. You can use any tortilla, flatbread, lettuce leaf, or seaweed sheet as your wrap and fill it with your favorite ingredients. Some fillings you can try are:
• Chicken salad with celery and grapes
• Hummus with roasted veggies and feta
• Turkey with avocado and salsa
• Egg salad with spinach and tomato
Soups
Soups are a warm and comforting way to enjoy a hearty lunch. They are also easy to make in large batches and freeze for later use. You can use any broth, veggies, meat, beans, grains, or herbs you like, but make sure to add some protein and fiber to make your soup more filling and balanced.
Soups you can try are:
• Chicken noodle soup with carrots and celery
• Lentil soup with tomatoes and spinach
• Butternut squash soup with coconut milk and curry
• Minestrone soup with beans and pasta
Dinner Recipes
Dinner is the last meal of the day and a chance to unwind and relax with your family. Here are some healthy dinner recipes that you can make in 30 minutes or less.
Stir-Fries
Stir-fries are a quick and easy way to cook a delicious meal with one pan. You can use any meat, tofu, veggies, sauce, or rice or noodles you like, but make sure to cut everything into bite-sized pieces and cook them over high heat for a few minutes until crisp-tender.
Stir-fries you can try are:
• Beef and broccoli with soy sauce and sesame oil
• Tofu and green beans with peanut sauce and rice noodles
• Chicken and pineapple with teriyaki sauce and brown rice
• Shrimp and asparagus with lemon garlic sauce and quinoa
Sheet Pan Dinners
Sheet pan dinners are a simple and convenient way to cook a complete meal with one baking sheet. You can use any protein, veggies, potatoes, or seasoning you like, but make sure to spread everything in an even layer on a greased sheet pan and bake them in the oven until done. Some sheet pan dinners you can try are:
• Salmon and Brussels sprouts with maple mustard sauce
• Chicken thighs and potatoes with rosemary and garlic
• Pork chops and apples with honey and thyme
• Meatballs and zucchini with marinara and cheese
Pasta Dishes
Pasta dishes are a classic and comforting way to enjoy a satisfying meal. You can use any pasta, sauce, cheese, meat, or veggies you like, but make sure to cook your pasta al dente and drain it well before adding it to the sauce.
Pasta dishes you can try:
• Spaghetti with turkey meatballs and spinach
• Penne with chicken and broccoli in Alfredo sauce
• Lasagna with ricotta and spinach
• Macaroni and cheese with cauliflower and bacon
Eating healthy doesn’t have to be boring or time-consuming. With these tips, tricks, and recipes, you can enjoy delicious and nutritious meals that fit your busy lifestyle. Remember, healthy eating is not only good for your body, but also for your mind and mood. It can help you feel more energized, confident, and happy.
If you want to learn more about healthy eating and connect with other women who share your goals, download our app TechMae today. TechMae is a mobile app that connects women in a positive community where they can find support and resources in real-time. You can chat with other women, share your experiences, get advice, join challenges, access exclusive content, and more. TechMae is more than just an app, it’s a movement. Join us today and discover the power of communities for women.
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