Healthy and Tasty Meals to Consider for More Optimized Nutrition

Granola Breakfast Serial

Granola breakfast cereals is packed with fiber, protein, and healthy fats, and it can be customized to your liking. Here is a recipe for a great granola breakfast cereal:

Ingredients

• 2 cups rolled oats
• 1 cup nuts and seeds (such as almonds, walnuts, pecans, sunflower seeds, and pumpkin seeds)
• 1/2 cup dried fruit (such as raisins, cranberries, and cherries)
• 1/4 cup honey
• 1/4 cup maple syrup
• 1/4 cup coconut oil
• 1 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg

Preparation

1. Preheat oven to 165° C (325° F).
2. In a large bowl, combine oats, nuts, seeds, dried fruit, honey, maple syrup, coconut oil, vanilla extract, cinnamon, and nutmeg.
3. Spread the granola mixture on a baking sheet and bake for 20-25 min (or until golden brown). Be careful not to overbake the granola, or it will become hard and dry.
4. Let the granola cool completely before storing it in an airtight container (in a cool, dark place), or it will become soggy.

To serve, simply combine the granola with your favorite milk or yogurt. You can also add fresh fruit, nuts, and seeds for extra flavor and nutrition.

Chicken & Pasta Salad

Ingredients

• Sliced and cooked chicken breasts (~ 200g)
• Cooked whole grain pasta (e.g. of the fusilli category, ~ 200-250g)
• Arugula (ruccola)
• Iceberg lettuce
• Cucumber
• Cherry tomatoes
• Red & yellow capsicum
• Avocado
• Chia seeds
• Sunflower seeds
• Pomegranate seeds
• 2 x eggs
• Extra virgin olive oil (of high quality)
• Feta cheese (in oil from glass container)
• Himalaya salt
• Oregano
• Ravigotte sauce
• Caesar salad sauce

Preparation

Chop all the vegetables, arugula and iceberg lettuce and put them in a bowl. Cook the whole grain pasta. Heat the slices of pre-cooked chicken breasts. Add the pasta and chicken into a deep serving plate, mix it. Add salad from the bowl to the plate. Slice the eggs using an egg slicer, and spread the slices onto the top. Add the chia, sunflower and pomegranate seeds. Drizzle the extra virgin oil, Himalaya salt and oregano on top, mix it. Add feta cheese on the top. If you like, add a bit of Cesar salad sauce, and ravigotte sauce for enhanced taste. Eat and enjoy!

Combined with this workout program, you may want to consider having this meal 2-3 times a day.

Poke Bowl

Poke bowl is a Hawaiian dish that consists of raw fish, rice, and vegetables. It is a healthy and nutritious meal that is packed with protein, omega-3 fatty acids, and vitamins and minerals.

Pronounciation

The word poke is not pronounced like a physical / Facebook poke. It is pronounced “poh-kay” and rhymes with the word “okay”. Do not make the mistake of pronouncing “poke” like “pokey”. Poke literally translates to “cut crosswise into pieces” (like the cubes that the fish is usually diced into).

Ingredients

Common ingredients in a poke bowl:

• Raw fish
  Poke bowls are typically made with sashimi-grade fish, such as tuna, salmon, or yellowtail. This type of fish is safe to eat raw because it has been flash-frozen to kill any parasites.
  
• Rice
  Brown rice is the most common type of rice used in poke bowls. It is a good source of complex carbohydrates, fiber, and vitamins and minerals.
  
• Vegetables
  Poke bowls can be topped with a variety of vegetables, such as avocado, cucumber, edamame, seaweed, and carrots. These vegetables add flavor, crunch, and nutrients to the dish.
  
• Sauces and toppings
  Poke bowls are often served with a variety of sauces and toppings, such as soy sauce, sesame oil, sriracha, and pickled ginger. These sauces and toppings add flavor and complexity to the dish.
  

• 1 cup cooked brown rice
• 1/2 pound sashimi-grade tuna, cut into cubes
• 1/2 avocado, diced
• 1/2 cup cucumber, diced
• 1/4 cup edamame
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 1/2 teaspoon sriracha
• Pickled ginger, for garnish
• Sesame seeds, for garnish

Preparation

To prepare a poke bowl, simply combine the desired ingredients in a bowl and enjoy. There is no right or wrong way to make a poke bowl, so feel free to get creative with your ingredients and toppings.

1. Combine the rice, tuna, avocado, cucumber, edamame, soy sauce, sesame oil, and sriracha in a bowl.
2. Garnish with pickled ginger and sesame seeds.
3. Serve and enjoy!

Poke bowls are a healthy and delicious meal that is perfect for lunch or dinner. They are also a great option for athletes and people who are looking for a high-protein meal.

Combined with this workout program, you may want to consider having this meal a few times a week.

Other recommended dishes, their recipes and preparation can be found in Bryan Johnson’s blueprint protocol