Healthy Eating Made Easy: 11 Hacks to Rock 2025

Healthy Eating Made Easy: 11 Hacks to Rock 2025

11 Healthy Eating Hacks to Start A Happier New Year


As a Registered Dietitian, I always remind my clients that the key to sticking with healthy eating habits is to make them approachable and start small, ensuring they feel sustainable and achievable in the long run. 

By focusing on simple, manageable changes, you can build confidence and create habits that support your health goals for years to come. 

To help you get started, here are 11 Healthy Eating Hacks to kick off your Happier New Year!

Dietitian Sarah with a copycat panera green smoothie in a mason jar with a glass straw.

Hack #1: Start Your Day with a Nutrient-Dense Breakfast


A healthy breakfast sets the tone for making better choices throughout the day. Try these quick tips:

Starting your day prepared makes healthy eating more achievable.

colorful veggie dippers on a blue plate with spinach artichoke dip

Hack #2: Keep Healthy Snacks Accessible


Having healthy snacks on hand prevents reaching for processed options. Here’s how to make it easy:

  • Store pre-washed fruits and cut veggies in clear containers. Snack on your pre-cut veggies with some pre-made dip like my Spinach Artichoke Dip!
  • Keep edamame, hard-boiled eggs, or single-serving Greek yogurt at eye level in the fridge or pantry.
  • Greek yogurt parfaits prepped in jars with layers of fresh berries and granola for an easy grab-and-go snack that balances protein, fiber, and carbs. By layering the granola on top, it stays crunchy until you’re ready to eat!

Convenience is key to choosing healthier snacks!

A big bowl of Vegan Vegetable Chili enclosed in two hands in a white bowl.

Hack #3: Simplify Meal Prep for Stress-Free Eating

Planning ahead makes healthy eating much easier. Use these tips:

  • Double recipes and freeze leftovers for busy days. One of my favorites to make in large batches is my Easy Vegetable Chili because it only gets better as the flavors meld!
  • Use pre-washed greens or frozen, pre-chopped vegetables.
  • Batch-cook soups, chili, or grain-based salads like quinoa with roasted veggies.

Simplify your prep to save time and enjoy stress-free meals.

Top down of a blue dutch oven with Mexican Street Corn Soup in it

Hack #4: Stock Your Freezer for Last-Minute Meals

A well-stocked freezer can be a lifesaver when you’re short on time. Try this:

  • Keep essentials like veggie burgers, frozen stir-fry mixes, cooked grains, and pre-cooked proteins.
  • Freeze individual portions of homemade soups, stews, or casseroles for quick meals.

Being prepared ensures you always have healthy options on hand.

Ingredients in small bowls for Greek Salad Grain Bowls

Hack #5: Add More Colorful Vegetables to Your Meals


Colorful vegetables are rich in essential nutrients, antioxidants, and fiber. Make it simple to include them:

  • Keep frozen mixed vegetables on hand for stir-fries, soups, or scrambled eggs.
  • Aim to fill half your plate with colorful veggies at every meal.

Adding variety boosts nutrition and flavor without extra effort.

halved acorn squash with seeds on a off white backdrop

Hack #6: Reduce Food Waste with Sustainable Habits


Sustainable eating benefits the environment and saves you money and time. Start with these tips:

  • Plan meals around seasonal produce. 
  • Freeze leftovers or foods before they spoil.
  • Use vegetable scraps to make broth or smoothies.

For example, when you roast acorn squash, don’t let the leftovers go to waste! Use the remaining squash to make a delicious batch of Acorn Squash Bread—a perfect way to turn food scraps into a tasty treat while reducing waste.

Top down of japanese glass noodles recipe in a white bowl with tofu and vegetables

Hack #7: Include Protein in Every Meal


Protein helps you feel fuller, supports muscle preservation, and aids recovery. Try this:

  • Batch-cook proteins like grilled chicken, hard-boiled eggs, or baked tofu.
  • Add protein to salads, wraps, or bowls for balanced meals.

Including protein makes your meals more satisfying and nourishing. I love my recipe for Air-Fryer Baked Tofu; it’s a quick and delicious option to have on hand for busy weeknight meals. For more on some of my favorite vegan high protein foods, check out this article: Top 10 Vegan High-Protein Foods and Simple Ways to Use Them.

roasted eggplant salad ingredients on a sheet pan linned with parchment paper

Hack #8: Try One New Healthy Recipe Each Week


Trying new recipes can make healthy eating exciting and fun. Here’s how to start:

  • Choose recipes with 10 ingredients or less.
  • Focus on one-pan or sheet-pan meals for easy prep and cleanup like my easy sheet pan salad recipe for Healthy Roasted Eggplant Salad.

Exploring new flavors keeps your meals fresh and inspiring.

Sarah Harper Eating Food on a stick

Hack #9: Focus on Balance with the 80/20 Approach

The 80/20 approach means focusing on nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains 80% of the time, while allowing 20% for indulgent treats.

For example, enjoy balanced meals during the week and savor dessert or pizza guilt-free on the weekend. This flexible mindset makes healthy eating sustainable and enjoyable without feeling restrictive.

A balanced mindset makes healthy eating sustainable. Follow these principles:

  • Aim for most meals to include nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains.
  • Enjoy occasional indulgent treats without guilt. During the holidays, I always make at least one batch of my Chocolate Chip Marshmallow Cookies. It’s the perfect time to savor delicious treats and spend quality time with family.

This approach ensures long-term success without feeling restrictive.

Hack #10: Track Your Progress to Stay on Course


Tracking your habits helps you identify what works and where to adjust. Try this:

  • Use a journal, app, or spreadsheet to document your progress.
  • Plan your meals and snacks to meet specific goals, like protein intake.
  • Review your progress weekly to adjust goals and celebrate small wins on your healthy eating journey.

Tracking creates accountability and supports your healthy lifestyle.

Three mocktails with sprite made with yellow, orange-ish pink, and purple flavorings.

Hack #11: Stay Hydrated Throughout the Day


Hydration supports energy, digestion, and overall health. Make it easy with these tips:

  • Start your morning with a glass of water before coffee or breakfast to kick-start hydration.
  • Keep a reusable water bottle with you to drink regularly.
  • Add slices of lemon, cucumber, or berries for flavor.

Staying hydrated keeps you feeling your best all day long.

Sarah Harper in the snow in the Pacific Northwest with her dog in a bright orange snow vest

Wrapping Up 2024

I hope these hacks were helpful! Which ones do you already use, and are there any new ones you’re excited to try in 2025? Let me know your thoughts and experiences. I’d love to hear how you’re making healthy eating work for you!

As you work on building healthier habits, remember not to believe everything you see on social media. If something sounds too good to be true, it probably is. 

Take a moment to fact-check advice using reliable sources like government health websites, scientific journals, or Registered Dietitians. Staying informed helps you skip the fads and focus on science-backed strategies that genuinely support your well-being.

More Healthy Eating Articles By Sarah

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Life-Changing Tips for Healthy Holiday Eating (Now with 2 New Additions!)

Life-Changing Tips for Healthy Holiday Eating (Now with 2 New Additions!)

Life-Changing Healthy Holiday Eating Tips (Now with 2 New Additions!)

The holiday season is here, bringing joy, celebrations, and all the delicious meals we look forward to. This year, I’ve updated my list with two new tips to offer a fresh, balanced approach to healthy eating during the holidays.

Whether you’re aiming to stay on track, indulge guilt-free, or keep some sense of routine, these practical, dietitian-approved strategies will help you enjoy the season to the fullest while feeling your best.

Here are my non-diet tips to make healthy eating simple, enjoyable, and stress-free this holiday season!

 

10 Healthy Holiday Eating Tips inforgraphic with holiday decorations on the right margin

 

1. Plan Ahead

Preparing at least one healthy dish to bring to the festivities or eating a balanced snack beforehand can make a big difference in creating a healthier, more balanced holiday experience.

Bringing a dish you know aligns with your health goals ensures there’s always something nutritious available to enjoy. Eating a light, protein-packed snack before heading out helps curb hunger and prevents overindulging when you arrive.

With just a little planning, you’ll feel more in control and ready to savor the celebration without going overboard.

2. Avoid Skipping Meals 

Skipping meals before the big feast often leads to overeating, so I stick to my usual eating patterns throughout the day.

Starting with a healthy breakfast sets the tone for mindful eating and helps me approach the holiday as any other day, rather than an excuse to overindulge.

By avoiding fasting and maintaining balance, I can enjoy the festive meal without the risk of overconsumption.

3. Stay Hydrated

Staying hydrated is an often-overlooked but crucial part of healthy holiday eating. Drinking plenty of water throughout the day can help curb unnecessary snacking, as thirst is often mistaken for hunger.

Starting your day with a glass of water and keeping a water bottle nearby during gatherings can make it easier to maintain this habit.

Staying hydrated also aids digestion and keeps you feeling energized, helping you enjoy the festivities without overindulging.

4. Choose a Smaller Plate

Using a smaller plate is a simple yet effective strategy for portion control, backed by research and endorsed by many dietitians and health experts.

This approach leverages the Delboeuf illusion—a phenomenon where the same amount of food appears more substantial on a smaller plate than on a larger one. A full, smaller plate can feel more satisfying and appealing, helping you enjoy your meal while naturally limiting portion sizes.

This subtle trick can make a big difference in managing your holiday eating without feeling deprived.

5. Portion Awareness

Start with small servings and focus on selecting only the holiday dishes you truly enjoy. Being mindful of portion sizes can help you savor your meal without overdoing it.

Embrace the simple practice of taking smaller portions initially and pause before going back for seconds to assess your hunger. This approach not only helps with calorie control but also allows you to fully appreciate the flavors of your favorite holiday treats.

Speaking of taking a pause…

6. Pause and Reflect

Before indulging in seconds, try the simple practice of waiting 15 to 20 minutes after finishing your meal. This pause gives your brain time to process satiety signals, helping you determine if you’re truly still hungry.

Similarly, eating slowly allows your brain to catch up with your body’s fullness cues, making it easier to avoid overeating while still enjoying every bite. This mindful approach can naturally lead to consuming fewer calories and feeling more satisfied.

7. Veggie Focus

Filling your plate with colorful, nutrient-packed vegetables is a smart strategy to prioritize healthier options during holiday meals.

Start by selecting a variety of veggies, whether it’s a fresh salad, roasted Brussels sprouts, or green beans, and make them the centerpiece of your plate. Enjoy these first to satisfy your hunger and boost your intake of fiber, vitamins, and minerals. Then, savor smaller portions of your other holiday favorites, like mac n’ cheese or stuffing, without feeling deprived.

This approach not only balances indulgence with nourishment but also helps you enjoy your meal guilt-free.

8. Mindful Eating (& Drinking)

Practicing mindful eating during the holidays is essential for fostering a healthier relationship with food and preventing overindulgence.

It encourages you to fully savor and appreciate the flavors, textures, and aromas of your favorite dishes and drinks without unnecessary excess. Calories add up quickly, especially from holiday beverages like mulled cider, eggnog, and wine, which often contain high amounts of sugar and calories.

Before reaching for a third cup of cider, pause and consider swapping it for a glass of water, herbal tea, or sparkling water with a splash of cider for a festive twist.

This approach helps you stay present and enjoy the holiday spirit while making balanced choices.

 

9. Stay Active

Incorporating physical activity before or after a holiday feast is a fantastic way to balance out indulgent meals while creating meaningful memories with loved ones. Activities like a turkey trot, Santa fun run, or a winter stroll can help build an appetite or aid digestion, all while adding a festive touch to the day.

You don’t need to sign up for a 5K to stay active, though. A simple post-meal walk or multiple short strolls throughout the day can be just as effective. Walking with family or friends is a wonderful way to enjoy quality, uninterrupted time together.

So set aside the smartphones, lace up your shoes, and make movement part of your holiday tradition.

 

10. Relax, Unwind, & Enjoy

The most important holiday eating tip is to relax and enjoy the season. Focus on the joy and magic of the holidays, not just the food.

Choose dishes that truly bring you joy, and skip those that don’t excite your taste buds, there’s no obligation to finish everything.

Savor each bite mindfully, appreciating the flavors and textures, and avoid eating out of habit. Indulge guilt-free in your favorite treats, knowing you can return to your healthy habits after the holidays.

 

The 80/20 Approach: Balance and Flexibility

The holidays are all about enjoyment, so aim for an 80/20 balance with your eating habits.

Focus on making healthy choices 80% of the time, like filling your plate with veggies, lean proteins, and whole grains. For the remaining 20%, enjoy your favorite indulgent treats guilt-free.

This approach allows you to savor the season while still prioritizing your health, making it easier to stay on track without feeling restricted.

 

Sarah Harper Photo_side profile

Try These Delicious Holiday Recipes!

 

Must-Try Shin Ramen Hacks for Next-Level Noodles!

Must-Try Shin Ramen Hacks for Next-Level Noodles!

5 Shin Ramen Hacks!

Who doesn’t love an easy, comforting bowl of instant ramen? Exactly, no one. That’s why I’ve come up with these 5 game-changing Shin Ramen hacks to elevate your favorite noodles.

These simple tweaks make Shin Ramen not only more filling but also tailored to meet your nutritional needs. In this post, I’ll walk you through five easy ways to transform instant ramen into a truly satisfying meal.

Here’s the lineup:

  • Veggies
  • Protein
  • Aromatic Oils
  • Fresh Flavors
  • Ramen Broth Upgrades

Each hack is simple yet delivers incredible flavor. Before we dive in, let me share a quick note on why Shin Ramen (Ramyun) is my go-to instant noodle of choice.

My favorite Instant Ramen with an image of Shin Ramen and transparent ramen noodles in the background

Shin Ramyun

Shin Ramyun is a soft and chewy noodle combined with a spicy broth creating the perfect instant ramen. Fair warning, it is a spicy broth, be warned!

The spicy flavor has beef, mushrooms, carrots, and peppers. A Nongshim product, this ramen is increasing in popularity in the US but Korea is one of the largest consumers of Shin Ramyun.

For more about my favorite ramen noodle check out Nongshim’s page all about Shin Ramyun.

Bump Up The Veggies

My favorite shin ramen hack is simple – add vegetables!

Whether it’s a scoop of kimchi, a 1/4 cup of frozen veggies, or a handful of leafy greens, veggies bring beautiful colors and flavors.

In my Vegan Kimchi Instant Ramen recipe, I add both frozen veggies and spicy kimchi. These veggies add green, red, and golden hues to my steaming bowl of noodles and broth. I love how the kimchi adds spicy-sour flavors, while the frozen veggies (peas, corn, and edamame) add buttery and sweet pops to every bite.

vegan-kimchi-instant-ramen-ingredients including red kimchi with basil, 2 ramen noodle blocks, and frozen peas and corn.

Pack in the Protein

Adding protein to your shin ramen bowl is a scientifically proven way to increase that feeling of satiety (or fullness). Getting sufficient protein is also critical if you do 150 minutes of moderate-intensity activity per week or are just being an active human.

Some of my favorite protein additions include:

 

Three Air Fryer Soft Boiled Eggs sliced in half and displayed on on a sage green plate

 More on Protein: Protein Noodles

Another protein option you probably didn’t think of is A protein-packed noodle!

Feeding multiple people with your instant ramen recipe? Add Shin ramen and some other protein-packed noodles all in the same pot! Who says you can’t use 2 different noodles?

Protein noodles are becoming more and more popular. From Barilla PROTEIN+™ Penne to Banza Chickpea Angel Hair Pasta to The Only Bean’s Soybean Spaghetti, we do not need to limit ourselves to wheat or rice noodles anymore!

Immi Instant Ramen has 21-22g protein and is 100% plant based.

A Protein Ramen Shout Out! 

If you are on a high-protein diet, it does not get much easier than making instant ramen that starts with 20+ of protein per package. Immi Instant Ramen is 100% plant-based and packed with protein.

They have yummy flavors such as Black Garlic “Chicken”, Tom Yum “Shrimp”, and Spicy “Beef”. My favorite flavor is the Tom Yum (Shrimp).

 

vegan-kimchi-instant-ramen-noodles

Add Aromatic Oils

Aromatic oil is the finishing oil one might drizzle over hot broth and ramen noodles. The definition of Aromatic oil is an oil that has been cooked with other ingredients and thus takes on those flavors.

Examples of aromatic oils:

  • Garlic oil
  • Chili oil
  • I also like to use toasted sesame oil. While this technically is not an “aromatic oil” it is loaded with a lovely and nutty sesame flavor and is an easy addition to any instant ramen bowl.

4 ramen bowls in each corner of the photo

 

Include Fresh Flavors

Now that you have added your aromatic oils, it is time to think about some other aromatics and flavors.

Try adding the following fresh flavors to your instant noodles:

  • Fresh herbs & scallions
  • Nori
  • Soy sauce & fish sauce
  • Rice wine vinegar
  • Peanut butter
  • Ginger
  • Citrus
  • Kimchi & pickled vegetables

Follow your taste buds and you can’t go wrong.

Bonus flavors: Add a little Kewpie mayo or cheese to your ramen bowl. This shin ramen hack makes super creamy ramen bowls.

 

Jalapeno picked egg ontop of a veggie packed ramen.

 

The Last Shin Ramen Hack – Ditch the Seasoning Packet 

I saved this upgrade for last because, in all honestly, sometimes I do opt for the seasoning packet added to the water. Hey, it’s tasty! Usually, I’ll only use a portion of it and add some other little additions of my own.

Below are some examples of broths you might make for your quick and easy at-home ramen.

  • Veggie scraps broth – boiling then straining veggie scraps from your freezer or another meal/dish
  • Homemade Chicken broth – using the carcass of a rotisserie chicken with some veggies such as onions, carrots and celery
  • And to doctor up store-bought veggie or chicken broth I might:
  • Add some miso paste to your instant ramen.
  • You can use broth from a box or bouillon, and some grocers even have ramen soup broth ready to go in a box, like this Organic Ramen Broth from Imagine.
  • Drop in some peanut and fish sauce for some Thai-inspired slurping.
  • Plop some curry paste and coconut milk for a coconut curry broth.

More on Ramen Broth

You can even make a Traditional Japanese Cuisine Ramen Broth. Note that this is a time-consuming process but also a work of art. There are different classifications of broth, Shio (salt) Shoyu (soy sauce), miso (fermented bean paste), and tonkotsu (pork).

For a basic (not traditional) yet quick broth, you can use some chicken or vegetable stock with some garlic, onion, and ginger powder, perhaps a little soy sauce, maybe some peanut butter, or even some chili peppers or hot sauce. You can get creative here.

Interested in a basic ramen broth recipe? Check out this recipe called Basic Ramen Broth by author Shohoko of the Chopstick Chronicles food blog! 

vegan-kimchi-instant-ramen

Ramen is Love

I hope you enjoyed these Instant Ramen Hacks. Create your personalized ramen masterpiece. Just remember to:

  • Bump up veggies
  • Add a bit of protein
  • Top with some aromatic oils
  • Include fresh flavors
  • Maybe even make your broth

 

5 WAYS TO UPGRADE YOUR FAVORITE INSTANT RAMEN infographic

Enjoy these 5 Shin Ramen Hacks?! Below are a few other articles and recipes you may enjoy.

Flexitarian 101: Your Practical Guide to The Flexitarian Diet

Guide to Plant-Based Proteins Sources: What You Need to Know

Building a Balanced Plate with Plants

3

28 Quick and Easy Flexitarian Dinner Ideas

28 Quick and Easy Flexitarian Dinner Ideas

Healthy Flexitarian Dinners

If you looking for flexitarian dinner ideas where we focus on plants and don’t sacrifice flavor you have come to the right place. In this article, we will explore a variety of mouthwatering Flexitarian dinner ideas and recipes that strike the perfect balance between flavors, textures, and nutrition. 

But first, a little more about Flexitarian Diets.

Featured Image for 23 Flexitarian Dinner Ideas with 4 pictures of a soup, noodle bowl, a veggie burger, and a smoked fish salad

What is a Flexitarian Diet?

A flexitarian diet is a flexible and inclusive approach to eating that emphasizes plant-based foods while allowing for the occasional inclusion of meat or other animal products. The term “flexitarian” is a blend of “flexible” and “vegetarian,” capturing the essence of a dietary pattern that adapts to individual preferences and health goals.

Flexitarian Diet – Key Principles

Let’s keep things really simple with just three key principles

  1. Plant-focused healthy eating
  2. Occasional Inclusion of Meat, fish, or other animal products like milk, eggs, and yogurt. 
  3. Balanced Nutrition with healthy recipes

7 seperate bowls and plates with roasted root vegetables, walnut salad dressing, pickled beets, walnuts, cooked quinoa, and mixed greens.

Here are 23 Flexitarian Dinner Ideas

From hearty vegetable stir-fries to savory grain bowls and creatively crafted plant-centric dishes, flexitarian dinners celebrate the best of both worlds. Whether you’re a seasoned flexitarian or just exploring the concept, these healthy dinner ideas are sure to add vibrancy to your dining table.

Whether you are vegetarian, vegan, flexitarian, or something else, these meals will appeal to you on those busy weeknights. 

#1 Grain Bowl with Tofu 

Savor the goodness of a Grain Bowl with Tofu where nutty grains meet savory tofu. Add some chopped fresh veggies with cucumber, onions, peppers, and greens for some added veggies.

Greens and Ancient Grain Bowl

Easy Baked Tofu

close up of baked tofu, rice and quinoa, cucumbers, chopped herbs, green pepper, watermelon rasdish sticks, and salad greens in a bowl as a salad. Topped with Creamy cashew dressing.

#2 Vegan Yakisoba-inspired Noodles

Embrace the flavors of Vegan Yakisoba-inspired noodles. This is a plant-based delight that is inspired by Japanese cuisine. Add lots of veggies like mushrooms, edamame, spinach, and onions. Round this recipe out with some baked tofu or tempeh.

Vegan Yakisoba-Inspired Noodles

Noodle pull of oyster mushroom stir-fry noodles with black chopsticks

#3 Soft Boiled Eggs with Toast and Sliced Turnips

Make Breakfast for dinner with Air-fryer soft-boiled eggs served over whole wheat toast, sliced turnips, and avocado!

Jammy Soft Boiled Eggs in Air Fryer

Soft Boiled Eggs on Toast with Sliced Turnips on a blue plate

#4 Spicy Tahini Noodles with Jalapeno Pickled Eggs

I love spicy tahini noodles with jalapeno pickled eggs as an easy weeknight meal. Tahini sauces are simple to make and packed of flavor.

Noodles with Spicy Tahini Stir Fry Sauce

Stir Fry Noodle pull with chopsticks on a wooden cutting board.

#5 Spicy Tuna with Crispy Rice

Spicy Tuna with Crispy Rice is one of my favorite easy weekday meals. Keep things even simpler buy serving this over a simple and quick sushi rice, no crisping needed!

Spicy Tuna with Crispy Rice

Two ceramic bowls full of crispy rice and spicy tuna pilled high. To the top left corner of the frame, is a small bowl of green onion garnish and a plate of crispy rice with a wooden spoon.

#6 Quick & Easy Doctored Up Instant Ramen

I have relied on instant ramen for an easy healthy meal since college. I love to add eggs, vegetables (like frozen veggies), and other flavorings for a super easy meal any time of the week.

Vegan Kimchi Instant Ramen

Bonus! How to Upgrade Instant Ramen (5 Instant Ramen Hacks)

Jalapeno picked egg ontop of a veggie packed ramen.

#7 Southwest Quinoa Bowl with Marinated Chicken

Southwest Quinoa Bowls with Marinated Chicken offers a satisfying blend of flavors with lots of nutrients like fiber, and protein.

Easy Southwest Bowls with Marinated Chicken

Southwest Bowl with quinoa and grilled southwest chicken breast in a white bowl with herb and lime garnish

#8 Coconut Rice, Black Bean Mango Salad, and Grilled Shrimp

Option to enjoy the coconut rice and black bean mango salad without the shrimp for a vegetarian or vegan option for an easy weeknight dinner.

Easy Coconut Rice

Black Bean and Mango Salad

Grilled Shrimp with a Lemon Garlic Butter Sauce

Black Bean Mango Salad Bowl and Hands

#9 Wild Rice and Black Bean Burger


Enjoy this burger with a whole wheat bun and either oven-roasted sweet potato wedges or a simple salad. I like to make extra burgers for future easy weeknight meals.

Wild Rice and Black Bean Burger Recipe

Two burgers with lettuce, tomato, onion, and jalapeno piled high.

#10 Black Bean Burger Salad

Another veggies burger recipe variation! Serve this burger, with lots of greens and veggies!

Jacob’s Black Bean Burger Salad

black-bean-burger-salad-dressed

#11 Pasta with Goat Cheese Bake

Like the Tik Tok Baked Feta Pasta, my Pasta with Goat Cheese Bake is full of tomatoes and is served with pasta. I like to add a dollop of Harissa for an extra spicy kick.

Pasta with Goat Cheese Bake

Top down of veggies and goat cheese with herbs on a baking dish

#12 Layered Arugula Salad with Smoked Fish

Feeling fancy one weeknight? Make this Layered Arugula Salad. Option to pickle your own beets or grab store-bought. However, using the slightly sweet Apple Walnut Dressing is fantastic with the blend of flavors and the smoked fish.

Layered Arugula and Spinach Salad with Smoked Trout

Layered Salad with smoked fish, pickled beets, and a creamy walnut dressing. To the right is linen napkin and a fork.

#13 Mushroom Quiche

Another breakfast-for-dinner recipe! I have a lovely mushroom quiche recipe that is heavenly.

Pink Oyster Mushroom Quiche

Mushroom Quiche in a white pie pan with shredded cheeses to the left side of the image

#14 Mexican Street Corn Soup

This is a Panera Copycat. My Mexican Street Corn Soup recipe is healthier and less expensive than eating out at Panera!

Copycat Panera Mexican Street Corn Soup

Creamy Panera Mexican Street Corn Soup top down image with spoon and a lime garnish with a sprinkling of fresh cilantro

#15 A Very Veggie Chili

I LOVE a veggie-packed chili. Honestly, I prefer this over any meat chilis. The secret ingredient in this chili is riced cauliflower. It’s bulky like ground meat but its cauliflower!

Secret Ingredient Vegan Vegetable Chili

Vegan Vegetable Chili with tortilla chips to the right of the bowl. Toppings include vegan sour cream, cheese, orange bell peppers, and green onions.

#16 Coconut Lime Chicken Chowder

This AIP-compliant meal was made for a friend. She was struggling to find a variety of AIP-compliant recipes. However, this recipe is so good, that no AIP-compliant restrictions are needed!

Coconut Lime Chicken Chowder (AIP-Compliant)

coconut lime chicken chowder in bowl with a lime wedge, a cream sauce, and minced herbs

#17 Butternut Squash Farro “Risotto”

I love this recipe on a cold night. Every bite of this Spicy Butternut Squash Farro “Risotto” is warming and nutritious. Looking for more protein? Serve this with some rotisserie chicken or some sausages.

Spicy Butternut Squash Farro “Risotto”

Butternut Squash Farro with crispy sage in a stoneware bowl

#18 Kale Caesar with Baked Tofu

I have a delicious Cashew Caesar recipe that includes NO mayo! Add Baked tofu or shredded chicken for a boost of protein.

Kale Caesar Salad

Cashew Caesar Dressing

Kale caesar croutons, peppers, capers, hemp hearts in a white bowl

#19 Veggie Packed Vegan Fried Rice

My vegan friend’s rice recipe uses a tofu scramble instead of eggs! I love to use leftover rice in this recipe from a previous meal in the week.

Vegan Fried Rice

Tofu Scramble

vegan tofu fried rice in two white bowls garnished with fresh herbs

#20 Apple Pecan Chicken Salad Sandwiches

One of my go-to meal prep recipes is a chicken salad. I love the addition of fruit adding a sweet crunch in every bite.

Apple Pecan Chicken Salad

Chicken Salad Sandwich with a thick yellow tomato slice with a blue back drop

#21 Air Fryer Wings with Salad

Air-Fryer Chicken Wings is a go-to air-fryer meal in my house. They are seriously better than at your local watering hole! Serve them alongside a Kale Apple Walnut Salad to round out the meal.

Air-Fryer Wings

Kale Apple Walnut Salad

Air fryer chicken wings in a air fryer basket on top of a blue checkered napkin

#22 Arugula and Cottage Cheese Salad 

I am a cottage cheese girly and cottage cheese has so many applications! This salad is a great way to get creative with cottage cheese, I love it with some fresh farmers’ market tomatoes.

Arugula and Cottage Cheese Salad with Sliced Tomatoes

arugula and cottage cheese salad over sliced tomatoes with a balsamic vinaigrette to the top left hand corner of the image

#23 Glass Noodle Salad with Crispy Tofu

Try my Glass Noodle Salad with Crispy Tofu. I love to pack this with shredded veggies like carrots. Top this with some Nuoc Cham Sauce and lots of fresh herbs!

Glass Noodle Salad

Easy Baked Tofu

Top down of glass noodle salad with baked tofu over top.

#24 Thai-Inspired Chicken Noodle Soup

Warm, comforting, and packed with vibrant flavors, this Thai-inspired chicken noodle soup combines tender chicken, rice noodles, and a rich, aromatic coconut broth for a flexitarian-friendly dinner everyone will love.

Panera Thai Chicken Soup Recipe: Easy Vegan Copycat

A close up of a stoneware bowl of Panera Thai Chicken Soup Copycat with vegan chicken and vegetables visible in the bowl

#25 Trader Joe’s Thai Wheat Noodles with Peanut Sauce and Veggies

Quick, flavorful, and packed with colorful veggies, this dish features Trader Joe’s Thai wheat noodles tossed in a creamy peanut sauce for a satisfying flexitarian dinner in no time. Curious about the blend itself? Check out Are Trader Joe’s Thai Wheat Noodles Good?: Dietitian Review for an in-depth look!

Trader Joe’s Thai Wheat Noodles Peanut Stir Fry Recipe

Are Trader Joe’s Thai Wheat Noodles Good?: Dietitian Review

Peanut Noodles in a stoneware pasta bowl with noodles swirled around black chopsticks

#26 Trader Joe’s Harvest Blend Inspired by Greek Salads

This vibrant dish combines Trader Joe’s Harvest Grain Blend with fresh veggies, tangy feta, and a zesty dressing, bringing the flavors of a classic Greek salad to your flexitarian table. Curious about the blend itself? Check out Is Trader Joe’s Harvest Blend Good? A Dietitian’s Review for an in-depth look!

Quick Chopped Greek Salad: A Trader Joe’s Harvest Blend Recipe

Is Trader Joe’s Harvest Blend Good? Dietitian Review

A bowl full with a grain salad with colorful veggies including peppers and greens topped with a creamy dressing

#27 Eggplant Salad with Farro and Roasted Chicken or Fish

Hearty, wholesome, and bursting with Mediterranean flavors, this eggplant salad pairs nutty farro with roasted chicken or fish for a versatile flexitarian dinner that’s as nourishing as it is delicious.

The Best Healthy Roasted Eggplant Salad Recipe

Vegan Roasted Eggplant Salad on a stoneware plate next to cooked grains on a dark bluw backdrop

 

#28 Burrata Caprese Salad with Crust Bread

Creamy burrata, juicy tomatoes, fresh basil, and a drizzle of balsamic glaze come together in this classic Caprese salad, perfectly paired with crusty bread for a simple yet indulgent flexitarian dinner.

Burrata Caprese Salad Recipe with Cherry Tomatoes

Burrata Capresse with Cherry Tomatoes and a side of toasted sourdough bread

Interested in Learning More About Flexitarian Diets?

Check out these Resources on The Addy Bean!

 

The Cleveland Clinic article about this Semi-Vegetarian Diet – What Is the Flexitarian Diet?

Building a Balanced Plate with Plants

Building a Balanced Plate with Plants

Building A Balanced Plate with Plants

For Flexitarian Living, individuals who enjoy a mix of a plant-based diet and animal-based foods, plant-based proteins are a great way to balance your plate.

Plant-based proteins are incredibly versatile, and with so many options, it’s easy to find something you’ll love. Pair them with whole grains, healthy fats, and plenty of vegetables to create a well-rounded meal that’s satisfying and nutritious.

Whether you’re adding more meatless meals to your week or diving fully into plant-based eating, these protein-packed foods will help you feel energized and healthy while supporting a more sustainable planet.

The 4 Key Components of a Balanced Plant-Based Plate

To create a balanced plant-based plate, include these four essentials: plant-based proteins, whole grains, healthy fats, and a variety of fruits and vegetables.

This combination provides a well-rounded mix of protein, healthy fats, complex carbohydrates, fiber, and essential vitamins and minerals.

Plant-Based Protein

Start with a hearty source like beans, tofu, lentils, or tempeh. These will form the foundation of your meal.

Examples:

three bowls - a big pot of butter bean curry, a black bowl with a single serving of butter bean curry, and a small yellow bowl with herbs.

Butter bean curry

A Comforting, hearty, and flavorful dish rich in spices and creamy textures.

Veggie Fried Rice in a grey skillet

Tofu stir-fry

A vibrant and nutrient packed dish, this Tofu Fried Rice stir fry is bursting with fresh veggies, and the crumbly tofu soaks up the sauces and flavors.

Whole Grains

Add a grain like quinoa, brown rice, farro, or whole-grain pasta to provide energy and additional protein.

Example:

Trader Joe's Greek Chickpeas next to two bowls with greek grain bowls using Trader Joe's Harvest Blend

Pair chickpeas with quinoa for a protein-packed combo. This recipe for a Greek-Inspired grain bowl combeins whole grains, veggies, tangy feta, and chickpeas for a delicious and satisfying meal. 

 

Healthy Fats

Include sources of healthy fats such as avocado, olive oil, seeds, or tahini to support overall health and make meals more satisfying. You can drizzle a salad, or grain bowls with a tahini dressing or toss roasted veggies in olive oil.

Example:

noodle pull of Spicy Tahini Pasta

This savory Spicy Tahini Noodle recipe is creamy, nutty, with rich flavors. Ideal for a quick satisfying meal. 

Vegetables and Fruits

Fill half your plate with a mix of cooked and raw vegetables and fruits for a variety of flavors, textures, and nutrients.

Example:

A large black bean burger patty laid overtop a spinach salad with cucumbers, shallots, and sliced cherry tomatoes.

A black bean burger salad is a wholesome and satisfying dish, combining crisp greens, flavorful toppings, and a protein-packed black bean patty.

Bottom Line

Building a balanced plate with plants is all about variety, simplicity, and nourishment.

By incorporating plant-based proteins, whole grains, healthy fats, and vibrant fruits and vegetables, you can create meals that are not only delicious but also packed with essential nutrients to fuel your body and mind.

More Informative Flexitarian Articles

Easy Flexitarian Pantry Guide: Must Have Pantry Basics

Myths About Plant-Based Proteins: What You Need to Know

Guide to Plant-Based Proteins Sources: What You Need to Know

Myths About Plant-Based Proteins: What You Need to Know

Myths About Plant-Based Proteins: What You Need to Know

Myths About Plant-Based Proteins: What You Need to Know

Plant-based proteins are becoming more popular as people look for healthier, more sustainable, and ethical ways to eat. Whether you’re trying to eat less meat or just explore new food options, plant-based proteins offer lots of benefits. 

However, many people hesitate to include them in their diet because of concerns or misconceptions, like not getting enough protein or missing essential nutrients.

This article will bust some of the biggest myths about plant-based proteins, so you can make informed choices and feel confident about including them in your flexitarian lifestyle.

Trader Joe's Greek Chickpeas next to two bowls with greek grain bowls using Trader Joe's Harvest Blend

Myth #1: You Can’t Get Enough Protein on a Diet incorporating Plant-Based Proteins

The Myth: Plant-based diets don’t provide sufficient protein.

The Truth: Variety ensures adequate protein intake (e.g., beans, tofu, lentils, and plant-based meats).

Examples of Plant-Based Foods with High-Protein:

Edamame (Soybeans)

  • Protein: ~18.5 grams per cup (cooked)
  • Enjoy as a snack or add to salads and stir-fries.

Lentils

  • Protein: ~18 grams per cup (cooked)
  • Perfect for soups, stews, and curries.

Tofu

  • Protein: ~10 grams per 1/2 cup (firm tofu)
  • Versatile for stir-fries, soups, or grilled dishes.

 

Myth #2: Plant-Based Proteins Don’t Provide Essential Amino Acids

The Myth: Plant-based proteins are incomplete or insufficient in essential amino acids.

The Truth: Combining foods like beans and rice or consuming a variety over time ensures all nine essential amino acids.

The body does not require all essential amino acids to be consumed in a single meal. Instead, it maintains a pool of amino acids that it draws from throughout the day to build and repair tissues. As long as you consume a variety of protein sources throughout the day, your body can assemble the essential amino acids it needs.

 

Myth #3: Plant-Based Proteins Are Only for Vegans

The Myth: If you’re not vegan, plant-based proteins aren’t for you.

The Truth: Flexitarians and omnivores can benefit from incorporating plant-based proteins for variety and health.

Reducing meat consumption, even without eliminating it, has significant environmental and ethical benefits. Livestock farming is a major contributor to greenhouse gas emissions, water use, and deforestation, so cutting back helps conserve resources and protect ecosystems. Ethically, eating less meat reduces demand for factory farming, improving animal welfare by promoting more humane practices. Small steps, like replacing a few meals a week with plant-based options, can make a meaningful difference for the planet and animals alike.

 

Myth #4: Plant-Based Proteins Are Too Expensive

The Myth: Plant-based proteins, especially alternatives like plant-based meats, cost too much.

The Truth: Affordable options like beans, lentils, and tofu are cost-effective and nutritious.

Examples Plant-Based Staples vs. Animal Proteins:

 

infographic compairing plant-based proteins vs animal based proteins for cost comparison

 

Bottom Line

Plant-based proteins are nutritious, versatile, and accessible for everyone, making them a great addition to any diet. 

Whether you’re a full-time vegetarian or a flexitarian looking to eat less meat, starting small and staying curious can open up a world of delicious and sustainable options. 

Ready to learn more? Check out our [Guide to Plant-Based Proteins] for tips, recipes, and inspiration!

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