Health & Wellness, health coach, Corporate Wellness, Nutrition, veggies, fruit, holidays, breakfast, lunch, dinner

Healthy Meals for the Holidays!

 

During the month of December, we find ourselves running around preparing for the holidays. While we are on-the-go, we do not always take the time to choose healthy snacks and meals unless they are quick and easy to prepare. Here at FitBliss we have come up with a list of our favorite meals that you can consume before leaving home or while out taking care of business. In addition to making them quick and easy, the goal of these meals is to combine a variety of nutrients to help keep energy levels stable throughout the holidays while still helping meet your health goals!

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Healthy Breakfast Meals: 

At breakfast, we like to focus on quality grains (foods rich in fiber) paired with fruits. A few of our favorites include:

Overnight Holiday Oats

  • Pumpkin Overnight Oats:
    • Recipe inspiration
    • What do you need?
      • Jar with a lid, rolled oats (1/2 cup), milk of choice (2/3 cup), salt, Greek yogurt (1/3 cup), nutmeg, cinnamon, vanilla extract and chia seeds
      • Sweetener (maple syrup, sugar-free sweeteners) as preferred after oats have been soaked
    • Apple Cinnamon Overnight Oats:
      • Recipe Inspiration
      • What do you need?
        • Jar with a lid, rolled oats (1/2 cup), milk of choice (2/3 cup), salt, Greek yogurt (1/3 cup), cinnamon, chopped walnuts (1/3 cup), and a chopped apple
        • Sweetener (maple syrup, sugar-free sweeteners) as preferred after oats have been soaked
      • Overnight Oats Preparation:
        • How to prepare?
          • Mix together all ingredients and let them sit in jar overnight
          • For the Apple Cinnamon recipe, please add chopped apples and sweetener when you are ready to consume your overnight oats
          • Enjoy overnight oats for breakfast or take it while you are on-the-go!

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Healthy Egg Breakfasts

  • Egg Sandwiches:
    • What do you need?
      • Eggs (1-2 eggs), sandwich thins (1 serving) or whole wheat English muffin (1 serving), Swiss cheese (1-2 slices), vegetables of choice, salt, pepper and turmeric as preferred
    • How to prepare?
      • Eggs can be prepared over the stove (cook eggs with avocado oil and vegetables of choice); OR vegetables can be cooked over the stove and whisked into a mix of eggs then baked in a muffin tin at 350F for 17 minutes
      • When completed, eggs can be added to toasted bread slices with melted Swiss cheese
      • These sandwiches are perfect for work and your on-the-go lifestyle! If you are still hungry, adding a piece of fruit or topping cooked eggs with 1/4 of an avocado will also help keep you full!

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Snacking Throughout the Day

Snack choices should focus on pairing proteins with carbohydrates.

  • Make your own trail mix
    • Dried fruit: Try dried apples from Trader Joe’s or look for a dried fruit mix that has no sugar added to it by checking the ingredient's list. Pair the dried fruit with a serving of your favorite nut mix (almonds, walnuts and cashews).

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  • Greek yogurt and fruit
    • Add fresh fruit to plain Greek yogurt. FitBliss Winter Favorite mix includes: Mixing pomegranate seeds and berries with plain Greek yogurt 

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  • String cheese snack
    • Pair string cheese with whole-grain crackers and almonds
    • Check the label for the serving size of crackers. You can also pair almonds as a healthy fat and as an additional protein (remember one serving of almonds is ~23 almonds).

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  • Tuna, hummus and veggie sticks
    • Dip vegetable sticks into hummus and a side of tuna for a high protein and fiber- rich snack!

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Healthy Lunch and Dinner Meals:

FitBliss Winter Favorites Include:

  • Tuna Salad
    • What do you need?
      • Tuna Salad Preparation: Wild albacore tuna (5 oz), avocado (1 small), carrot and celery chopped, lemon juice to taste and olive oil
      • Create a bed of leafy green salad with avocado and chopped red and green peppers
    • How to prepare?
      • Mix all ingredients for the tuna salad and add to a bed of leafy greens. Your dressing can be a balsamic vinegar or an olive oil and vinegar mix. 
  • Baked Chicken and Sweet Potato
    • What do you need?
      • Skinless, boneless chicken breast halves, whole sweet potatoes, salt to taste, cinnamon and avocado oil
    • How to prepare?
      • Sweet potatoes: Remove skin and slice sweet potatoes. Place on a pan. Spray with avocado oil and add salt and cinnamon as preferred. Preheat oven to 375F and roast for 30 minutes.
      • Baked chicken: Add 2 tablespoons of avocado oil to chicken breast, add salt and other spices as preferred (turmeric or rosemary are great options). Preheat oven to 400F, bake in oven for 15 minutes, then flip chicken for 15 more minutes. After 30 minutes, use a meat thermometer to ensure the readiness of the chicken. The temperature should read at least 165F.
      • Pair chicken with steamed veggies and roasted sweet potatoes for the perfect dinner!
  • Salmon and Brown Rice Bowl
    • What do you need?
      • Salmon filet, fresh lemon juice, olive oil, garlic and fresh dill. A drizzle of teriyaki sauce can be added if preferred over lemon juice.
      • Brown rice: FitBliss Favorite: Organic microwaveable brown rice from Trader Joe’s
      • Vegetables of choice (broccoli, squash, cauliflower, carrots)
    • How to prepare?
      • Preheat oven to 375F, line baking sheet with aluminum foil. Place the salmon on the foil. Add sauces to both sides of salmon. Bake for 20-25 minutes. It is recommended to flip the fish half way through the baking process.
      • Brown Rice: Prepare brown rice, which can either be cooked in a rice cooker or microwave depending on the brand
      • Vegetables can be steamed
      • Pair fish, rice and veggies for a high-fiber, healthy-fat and lean protein meal!
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  • Roasted Holiday Veggie Tacos (vegan/vegetarian option)
    • What do you need?
      • Veggies: Sweet potatoes, Brussels sprouts, purple potatoes, mushrooms, avocado oil and salt as preferred
    • How to prepare?
      • Peel and cube potatoes, cut Brussels sprouts and  purple potatoes. Combine veggies in a large bowl or Ziploc bag. Drizzle veggies with avocado oil and salt.
      • Preheat oven to 425F, line baking sheet with aluminum foil, spread vegetables over pan. Bake until vegetables are tender (25-35 minutes).
      • Once complete, add vegetables to corn or whole-wheat tortillas and top with hummus and black beans for added fiber. If looking for a crunch, try adding pecans or walnuts!
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These holiday meals and snacks are great for the whole family! Try one or two this holiday season and share your photos with us by using #holidayswithfitbliss.

Happy Holiday Fueling from FitBliss!

#HolidayswithFitBliss

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Yasi Ansari, MS, RDN, CSSD

Yasi currently works as a Clinical Dietitian through Sodexo at Hoag Hospital Newport Beach, Hoag Orthopedic Institute and Hoag for Her Center for Wellness in Southern California. Yasi’s previous work includes a position as the Clinical Nutrition Coordinator at University of California, Los Angeles (UCLA) Athletics fueling student athletes and nutritional work at USC Norris Cancer Hospital. Yasi also works as a health and nutrition content writer for local dietitians and physicians. She holds a Bachelor of Arts degree in Mass Communication Studies from UCLA and a Master of Science degree in Family and Consumer Sciences with an emphasis in Nutrition and Dietetics from Cal State University, Northridge. She is passionate in educating clients, corporate wellness facilities, patients and students on the importance of optimal nutrition for performance, wellness and longevity.

Follow @spoonfulofyaas on Instagram for more information.

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