I find that young, working professionals are too busy sometimes to make healthy food choices. Balancing work with long hours, a flourishing social life, chasing and keeping up with children, getting enough sleep and exercising regularly leaves little time to prepare healthy meals.
Starting the day off without having to make a decision and eating something you don’t have to prepare in the moment will set you up for a beautiful start to your day. For me, when it comes to breakfast, I like chia seed pudding. Chia seeds are great source of antioxidants, insoluble and soluble fibers and omega-3s, which all combat inflammation and make your gut happy by feeding the good bacteria.
I can make a weeks worth of breakfasts in one sitting, put them in the refrigerator and if I don’t have time in the morning to add toppings, it doesn’t matter, I can enjoy it as is. Now, this recipe is pretty basic; it’s simply the backbone. You can get creative and add different fruits, shredded carrots and cinnamon, or cacao powder. What I do recommend is that it has some protein source- either full fat greek yogurt and/or protein powder. The protein and the fiber from the chia seeds will keep you full longer and prevent spikes in blood sugar.
Chia Seed Pudding Recipe with ~30 Grams of Protein
Ingredients:
- 1 cup unsweetened almond milk (or any other milk of your choice)
- 1/4 cup chia seeds
- 1 scoop (about 30 grams) of protein powder (grass-fed collagen or whey protein)
- 1 teaspoon pure vanilla extract
- 1-2 tablespoons raw honey or maple syrup (optional for sweetness)
- A pinch of sea salt
- Toppings: Sliced almonds, fresh berries, unsweetened shredded coconut, grain-free granola, cinnamon and/or shredded carrots or beets (optional)
Instructions:
- In a mixing bowl, combine the chia seeds and almond milk. Stir well to ensure the chia seeds are evenly distributed.
- Add the protein powder to the chia seed mixture. Stir again until the protein powder is fully incorporated. Make sure there are no clumps. May need to add more almond milk if it seems dry.
- Add the vanilla extract, honey or maple syrup (if using), and a pinch of sea salt. Mix everything together until it’s well combined.
- Cover the bowl with plastic wrap or a lid and refrigerate for at least 2-3 hours or overnight. This will allow the chia seeds to absorb the liquid and thicken the pudding.
- After the pudding has set, give it a good stir to break up any clumps and achieve a smooth consistency. If it’s too thick, you can add a little more almond milk to reach your desired consistency.
- Taste the pudding and adjust the sweetness if needed by adding more honey or maple syrup.
- Divide the paleo chia seed pudding into serving 3-5 bowls or jars.
- Top the pudding with sliced almonds, fresh berries, and unsweetened shredded coconut, or any other paleo-friendly toppings of your choice.
- Serve your protein-packed paleo chia seed pudding as a satisfying breakfast, snack, or dessert.
Now, when it comes to lunch, I want something easy that I can pull out of the refrigerator, throw in my bag and walk out the door without having to think about it. Again, this does take some time meal prepping ahead of time, but the little extra time on the front end will save you hours. It also will save you from making unhealthy food choices. And, finally, why not limit your decisions to the ones that really matter throughout the day and not get fatigued on what the hell you are going to eat for lunch.
In my household this is a cabbage based salad. Cabbage is a cruciferous vegetable. If you are not familiar with cruciferous vegetables then get familiar with them! They are incredible little plants. Cruciferous vegetables contain a phytonutrients called sulforaphane which has both antioxidant and detoxification properties. A double whammy in one! They also contain loads of essential vitamins and minerals and insoluble and soluble fiber which promotes pooping (yay!) and acts as food for the good bacteria in our gut.
I also like cabbage salad because it can be versatile. You can make it asian themed or taco themed or just a mix of the leftover vegetables and proteins in your refrigerator. Cabbage doesn’t have a very strong taste so it plays nice with most flavors. I make this salad on Sunday and eat for lunch throughout the week. I leave off the dressing until I’m ready to consume so that the salad doesn’t get soggy.
This recipe is Asian themed but you can totally switch out the ingredients for something different. (For example try taco theme: taco meat, tomatoes, pickled jalapeños, onions, cheddar cheese, etc)
Asian Cabbage Salad
Ingredients:
- 4 boneless, skinless chicken breasts
- 1/2 of one large green cabbage; shredded
- 1/2 of one purple green cabbage; shredded
- 2-3 large-sized carrots; shredded
- 4-6 thinly sliced green onions (scallions)
- 1 cup chopped fresh cilantro leaves
- 1 cup peanuts or sliced almonds (optional, for crunch)
- 4 tablespoon sesame seeds (optional, for garnish)
For Dressing:
- 3 tablespoons coconut aminos (a paleo-friendly alternative to soy sauce)
- 2 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon fresh grated ginger
- 1 clove garlic, minced
- 1 teaspoon honey (optional, for a touch of sweetness)
- Salt and black pepper to taste
Instructions:
- Preheat your grill or grill pan over medium-high heat. Season the chicken breasts with salt and pepper. Grill the chicken for about 6-8 minutes per side or until cooked through and no longer pink in the center. Remove from the grill and let it rest for a few minutes. Once rested, slice the chicken into thin strips or cubes.
- While the chicken is cooking, prepare the salad. In a large mixing bowl, combine the shredded green and purple cabbage, shredded carrots, sliced green onions, nuts, and chopped cilantro.
- In a small bowl, whisk together the coconut aminos, olive or avocado oil, apple cider vinegar, grated ginger, minced garlic, and honey (if using). Season the dressing with a pinch of salt and black pepper to taste.
- Pour the dressing over the salad or separate into small travel containers for daily portions
- Divide the salad among 5 travel containers. Add grilled chicken to each portion
- Sprinkle sesame seeds over the top for garnish and added flavor.
Enjoy your delicious and healthy paleo salad with an Asian twist! This recipe is packed with fresh vegetables, protein, and a flavorful dressing that’s paleo-friendly.
Debunk The Func 