As a teenager who’s played sports for most of my life, I like to eat foods that fuel my active lifestyle. But here’s the thing: I’m all about recipes that are healthy, delicious, quick to make, and budget-friendly. No, I don’t eat salads all the time (though I do enjoy a good one). I’ve gathered some of my favourite, family approved, recipes that check all the boxes—healthy, tasty, and easy to prepare. Let’s dive in!
Breakfasts
Berry Bliss Smoothie Bowl
- Ingredients: Strawberries, avocado, blueberries, mango, raspberries, a spoon of yogurt, almond milk to blend, one scoop protein powder.
- Toppings: Granola, shredded coconut, sliced strawberries.
I love a good smoothie bowl, and this one is packed with protein, vitamins, healthy fats, and other nutrients. I like to use frozen fruit when making my smoothies as it not only makes a thick smoothie bowl but is also more cost friendly and handy to have in the freezer. Personally, I use coconut yogurt and almond milk as dairy free alternatives but you can also use greek yogurt and regular milk if you prefer. Finally, I always top my smoothie bowls and yogurt bowls with my homemade granola that has nuts, oats, hemp seeds, chia seeds, flax seeds, pumpkin seeds, pumpkin puree and maple syrup; it’s packed with healthy fats, protein and fiber and doesn’t cost almost $15 for one batch.
Healthy Pumpkin Spice Waffles
Dairy-Free and Naturally Sweetened
- Ingredients:
- 1 cup all-purpose flour (or gluten-free 1:1 flour, oat flour works too but may change the consistency)
- 1 tsp baking powder
- 1/4 tsp baking soda
- 1/2 tsp ground cinnamon
- 1/2 tsp ground nutmeg
- 1/4 tsp ground ginger
- 1/8 tsp ground cloves (optional)
- Pinch of salt
- 1/2 cup pumpkin purée
- 1/2 cup unsweetened almond milk (or regular milk)
- 1 ripe banana, mashed (or 2 tbsp applesauce as an egg alternative)
- 1 tbsp maple syrup (optional)
- 1 tsp vanilla extract
Instructions:
- Preheat waffle maker and grease if needed.
- Mix dry ingredients in one bowl and wet ingredients in another.
- Combine mixtures and let sit for 5 minutes to thicken.
- Cook in the waffle maker for 4-6 minutes or until golden.
- Top with fruit, maple syrup, nuts, or dairy-free yogurt.
Kiwi-Strawberry Chia Parfait (Serves 2)
- Ingredients: 4 tbsp chia seeds, 1/2 cup frozen strawberries, 1/3 cup frozen kiwi, 1.5 scoop protein powder, 1 cup water (add more if needed).
- Blend fruits and water then add chia seeds and mix.
- Let sit for at least a few hours to thicken.
This is my go to meal prepped breakfast for busy mornings, I normally top with yogurt and granola. This breakfast has about 20 grams of protein per serving, more if topped with a good quality granola, you can also top with fruit and Greek yogurt instead. I normally make this breakfast the night before and let it sit in the fridge to thicken, then I have two mornings of breakfasts already prepped and made.
Allergen-Friendly Apple Cinnamon Pancakes
- Ingredients: 1 banana, 1/2 cup blended oats, 1 tsp baking powder, ¼ cup almond milk, cinnamon to taste, and sliced apples.
- Instructions: Combine ingredients and cook like pancakes. Top with cinnamon apples pan-fried or microwaved for quick preparation.
I am dairy free and egg free and my sister can’t have gluten. So, I found a way to make one of my favorite breakfasts not only healthier but also allergy friendly. I also like to add yogurt on top of the pancakes mixed with cinnamon and maple syrup; it is so yummy with the cinnamon apples. You can add toppings into the pancake batter as well, like dark chocolate chips, coconut shavings, blueberries, or cubed apples; sometimes I also add flax meal to the batter for extra fiber and omega-3 fatty acids.
Tropical Paradise Bowl
- Ingredients: Banana, mango, pineapple, almond milk, orange juice, protein powder.
- Toppings: granola and Coconut flakes for tropical vibes.
Like I said earlier I love smoothie bowls and this one is my favorite in the summer. I use frozen fruit, especially frozen bananas as it gives the smoothie a really creamy texture, you can also add raspberries to the smoothie bowl to hide the banana taste if you’re like my sister and hate bananas. I top it with the same granola I mentioned in the previous recipes to make it more nutrient packed and I use a vegan vanilla pea protein powder. This is one of my favorite summer recipes as it tastes just like a pina colada but with mango.
Cinnamon Oatmeal Pancake
- Ingredients: 1/2 cup oats, banana, baking powder, protein powder.
- Add an egg if desired, or skip it to keep it egg-free.
I used to love eating oatmeal in the morning, but sometimes I got tired of it and just really wanted a giant pancake. So, I turned my morning oats into a delicious protein packed giant pancake. I like to top mine with coconut yogurt and fruit like strawberries or blueberries.
Quick and Easy Bagels
- Ingredients: 1 cup flour, 1/2 cup Greek yogurt, 1 tbsp maple syrup, 1 tsp baking powder, 1/2 tsp salt, 1/4 cup chocolate chips.
- Instructions: Divide dough into three pieces, shape into bagels and bake at 350°F for 25-30 minutes.
- You can also brush them with an egg wash or add toppings in the dough; I like to put blueberries or chocolate chips.
Dinners or Lunches
Berry Apple Kale Crunch Salad
- Ingredients: Kale, red onion, strawberries, cucumber, apple, fennel bulb, feta, pumpkin seeds.
- Dressing: Blend 1/4 cup olive oil, 1/4 cup mint leaves, 2 tbsp lime, 1 tbsp honey, 1 tsp Dijon mustard, salt, and pepper.
Plant-Powered Lentil Bowl
- Ingredients:
- 1 small Red onion
- 1 scallion
- 2 medium carrots
- 2 red bell peppers
- 8 large mushrooms
- ½ a large zucchini
- 2 medium tomatoes
- 2 handfuls spinach
- 2 limes
- 1 tsp ginger
- ½ a can of coconut milk
- ¾ cup red lentils
- spices (½ tsp turmeric, ¼ tsp cumin, ¼ tsp paprika)
- ⅔ cup vegetable broth (I use gluten free)
- Instructions:
- Cook rice according to package instructions.
- Chop vegetables into 1/4-inch cubes or quarters. Dice onions and scallions.
- Heat 1 tbsp coconut oil in a large pan over medium heat. Sauté onions and scallions until softened.
- Add carrots, bell peppers, and zucchini. Cover and cook until they’re just starting to soften.
- While cooking veggies rinse and strain lentils. Add to the pan along with coconut milk and vegetable broth, ensuring the veggies are mostly covered (add more broth and coconut milk in equal parts if needed).
- Stir in spinach, mushrooms, lime juice, and spices. Simmer on medium-low heat, covered, for 20 minutes, stirring occasionally.
- Add half the diced tomato and cook on low for an additional 5-10 minutes or until lentils are completely cooked. Uncover to reduce liquid if necessary.
- Serve over rice, garnished with fresh tomato and lime wedges.
This is a family favorite in my house, I normally make it for three people and still have leftovers for another day. It’s vegan, warm, and perfect in the fall or winter. This recipe is gut healthy and packed with nutrients like vitamins, antioxidants, soluble fiber which supports digestion, plant based protein, iron and healthy fats. This dish is fiber rich which is essential for feeding gut bacteria and promoting a diverse gut microbiome; as well, the combination of prebiotics and anti-inflammatory ingredients helps maintain a balanced gut and reduce digestive discomfort.
Mediterranean Turkey Meatball Dinner
- Components: Sweet potatoes, turkey or chicken meatballs, tomatoes, cucumber, feta, coconut yogurt taziki.
- Taziki Recipe: Mix coconut yogurt, dill, shredded cucumber (that has been strained), lime juice, and lemon juice to taste.
- Season sweet potatoes with olive oil, oregano, garlic powder and I like to add a little paprika
- Roast sweet potatoes in the oven at 400℉ until slightly crispy, or airfryer.
- Cut the cucumber and tomato into cubes, mix with feta, lemon juice, olive oil, salt and pepper.
- Serve turkey meatballs with taziki, and the salad and fries on the side. Leftovers make excellent wraps! (especially when topped with arugula)
Summer Kale Salad
- Ingredients: Grilled Chicken, kale, mandarin oranges, dried cranberries, pumpkin seeds, feta, sunflower seeds, sliced almonds.
- Dressing: equal parts lemon juice and olive oil, to taste add Dijon mustard, honey, salt, and pepper.
- Instructions:
- Massage the kale with lemon juice and salt until softened.
- Mix the dressing
- Combine all ingredients and serve.
This is one of my favorite salads in the summer or spring, it’s fresh and delicious while also packing a punch of nutrients. This salad has a lean source of protein, loaded with vitamins, fiber, antioxidants, and healthy fats. It supports muscle repair, boosts immunity, aids digestion, and promotes heart and brain health.
7-Veggie Soup
- Ingredients:
- 1 large Zucchini
- 5 medium carrots
- 2 red peppers
- 5 tomatoes
- 1 onion
- 2 garlic bulbs
- 1 can coconut milk
- Boiling water
- Spices to taste (cayenne, paprika, oregano, lime, pepper, salt, and ginger)
- Instructions:
- Largely chop veggies, place on pan with olive oil and seasoning
- Roast veggies at 350℉ until soft, then peel the skin off the tomatoes and garlic.
- Blend Veggies with boiling water (add until covered)
- Add coconut milk, more seasonings to taste, and serve (sometimes I reheat it in a pan after blending.
This is a great fall or winter soup, it’s warm and has just the right amount of spice. A little extra flavour tip is to serve with coconut cream or yogurt on top, and a piece of sourdough bread on the side. This soup is packed with fiber, vitamins and antioxidants from the vegetables, healthy fats from the coconut milk, and a variety of anti-inflammatory and digestion supporting compounds from the spices. It supports heart health, gut health, immunity, and provides energy while being naturally vegan, gluten free, and nutrient dense. (Just make sure you vent the blender every now and then when blending as the heat can cause pressure to build up in it.)
Snacks
Buffalo Cauliflower Bites
- Ingredients: Cauliflower, flour, hot sauce, ranch.
- Directions: Toss cauliflower in hot sauce and ranch, coat with flour, air fry until crispy.
Oatmeal “Cookies”
- Ingredients: 3/4 cup oats, 1 banana, 1/3 cup dark chocolate chips, 1 tbsp maple syrup, 1 tsp baking soda, 1/2 tsp salt, 1 tbsp cinnamon.
- Directions: Mash banana, mix ingredients, place into 9 “blobs” on a baking sheet and Bake at 350°F for 15 minutes.
Apple Bites
- Ingredients: Apple slices, nut butter, toppings (chocolate chips, coconut, cinnamon, honey).
- Directions: slice apples into circles and cut out the cores, Spread nut butter and customize toppings.
Carrot Fries
- Ingredients: Carrots, olive oil, spices (chili powder, paprika, oregano, basil).
- Directions:
- Cut the carrots into sticks, toss in olive oil and seasonings, Bake at 350°F for 25 minutes or air fry for crispier results.
- Serve with a yogurt-based dipping sauce (yogurt, honey, olive oil and spices used on the carrots).
I hope these recipes inspire you to fuel your busy, active life while keeping things simple and delicious.
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