3 Simple Healthy Recipes for a Calmer Week

Approachable meals made with familiar ingredients.

These recipes use everyday ingredients you probably already have, keeping meal times simple and stress-free.

Recipe 1: One-Pan Roasted Vegetables and Chicken

Ingredients:

• 2 chicken breasts
• – 2 cups mixed vegetables (carrots, broccoli, bell peppers)
• – 2 tablespoons olive oil
• – 1 teaspoon dried herbs (thyme, rosemary, or oregano)
• – Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C)
2. 2. Cut vegetables into bite-sized pieces
3. 3. Place chicken and vegetables on a baking sheet
4. 4. Drizzle with olive oil and season with herbs, salt, and pepper
5. 5. Roast for 25-30 minutes until chicken is cooked through

Recipe 2: Quick Veggie Stir-Fry

Ingredients:

• 2 cups mixed vegetables (onions, peppers, snap peas, carrots)
• – 2 cups cooked rice
• – 2 tablespoons soy sauce
• – 1 tablespoon sesame oil
• – Optional: tofu or cooked chicken

Instructions:

1. Heat sesame oil in a large pan over medium-high heat
2. 2. Add vegetables and stir-fry for 5-7 minutes
3. 3. Add cooked rice and soy sauce
4. 4. Stir for 2-3 minutes until everything is heated through
5. 5. Serve immediately

Recipe 3: Simple Lentil Soup

Ingredients:

• 1 cup dried lentils
• – 1 onion, diced
• – 2 carrots, diced
• – 2 celery stalks, diced
• – 6 cups vegetable broth
• – 2 bay leaves
• – Salt and pepper to taste

Instructions:

1. Rinse lentils thoroughly
2. 2. Sauté onion, carrots, and celery in a large pot
3. 3. Add lentils, broth, and bay leaves
4. 4. Bring to a boil, then reduce heat and simmer for 20-25 minutes
5. 5. Season with salt and pepper to taste
6. 6. Remove bay leaves before serving

These recipes are designed to be flexible—swap vegetables based on what you have, adjust seasonings to your taste, and remember that simple meals can still be nourishing and satisfying.