As a primary care and sports medicine physician, I often talk to my patients about the importance of fueling their bodies with wholesome, nutrient-rich meals. But just like you, I know that life gets busy, and we all need simple, delicious recipes that make healthy eating easy. That’s why I’m sharing two of my go-to meals—full of flavor, high in quality protein, and packed with nutrients to keep you feeling your best. These healthy recipes are perfect for quick and easy meals that fit into a balanced diet.
Asian Salmon Sheet Pan Dinner
This dish is a weeknight lifesaver! With minimal prep, one sheet pan, and a combination of textures and flavors, it’s a nutritious dinner idea that’s easy to clean up, too.
Why I Love It:
- Salmon is an excellent source of omega-3 rich foods, which support heart and brain health.
- The vibrant mix of vegetables adds fiber, vitamins, and minerals to your meal.
- Roasting everything on one sheet pan saves time in the kitchen.
Salmon: omega-3, heart, brain
Salmon is an excellent source of omega-3 rich foods, which support heart and brain health.
Vegetables add fiber
The vibrant mix of fresh vegetables adds essential fiber, vitamins, minerals, and antioxidants to your nutritious meal.
Roasting on one sheet pan
Roasting everything on one sheet pan saves time in the kitchen.
Pro Tip: If you prefer your vegetables more roasted, place the broccoli and carrots on the sheet pan first and let them cook for 10 minutes before adding the salmon. This allows the veggies to caramelize and develop deeper flavors.
Taco-Stuffed Peppers
Stuffed peppers are my go-to “make it with what you already have at home” meal. Every time I make them, they turn out slightly different, depending on what’s in my fridge and pantry. The beauty of this recipe is its flexibility—it’s easy to customize while still being nutrient-dense.
My Staple Ingredients:
- Lean protein: I use ground turkey, browned with onion, for a hearty yet healthy base.
- Whole grains: Cooked quinoa is my favorite, but brown rice works well too.
- Veggies & beans: Black beans, corn (frozen or canned), and diced tomatoes (whether it’s Rotel, salsa, or fresh tomatoes) add layers of flavor and fiber.
- Seasoning: I usually make my own taco seasoning, but store-bought works in a pinch.
- Cheese topping: A sprinkle of cheese makes these peppers extra satisfying.
Lean protein
I use ground turkey, browned with onion, for a hearty yet healthy base.
Whole grains
Cooked quinoa is my favorite, but brown rice works well too.
Veggies & beans
Black beans, corn (frozen or canned), and diced tomatoes (whether it’s Rotel, salsa, or fresh tomatoes) add layers of flavor and fiber.
Seasoning
I usually make my own taco seasoning, but if you’re in a hurry, store-bought works in a pinch.
Cheese topping
A sprinkle of cheese makes these peppers extra satisfying.
This high-protein meal is not only filling and flavorful but also provides plenty of leftovers—perfect for a quick and healthy lunch the next day.
Making Nutrition Simple & Delicious
Healthy eating tips don’t have to be complicated or time-consuming. Meals like these help you stay on track with your health goals while enjoying delicious food. Whether you’re looking for a quick weeknight dinner or a meal-prep favorite, these recipes are easy to incorporate into a wholesome diet.
To learn more about how nutrition impacts overall health or to schedule an appointment, call my office at 423-990-2400 or book online.