Lately I’ve been leaning into meals that feel simple, nourishing, and realistic for busy days. As a dietitian and mom, I’m always trying to build meals that include protein, fiber, healthy fats, and foods that actually keep us full without spending hours in the kitchen.
These are the kinds of meals I come back to over and over again during warmer months because they’re fresh, easy, and packed with nutrients.
Click the play button below to watch this full what I eat in a day.
I started the morning with a black coffee using my Ninja Luxe Café Premier Series. I drink my coffee black most mornings, and this machine has quickly become one of my favorite kitchen appliances because it makes café-style coffee at home so easily.
Coffee machine I use linked here.
Favorite coffee beans here.
- Whole Wheat Crepes with Berry Chia Compote
- Whole Wheat Crepes with Berry Chia Compote
- Roasted Tomato and White Bean Stew
- Roasted Tomato and White Bean Stew
- Grilled Shrimp with Yellow Rice and Arugula Salad
- Grilled Shrimp with Yellow Rice and Arugula Salad
- Evening Routine
- Why I Love Meals Like This
- Shop This Post
- Frequently Asked Questions
- Final Thoughts
Whole Wheat Crepes with Berry Chia Compote
These whole wheat crepes have been on repeat lately because they’re easy, balanced, and perfect for warmer mornings. They’re made with simple ingredients like whole wheat flour, eggs, and milk, which makes them a great way to add extra protein and fiber into breakfast without much effort.
I love topping mine with Greek yogurt and a berry chia compote for extra protein, probiotics, antioxidants, and fiber. My kids usually fill theirs with peanut butter and jelly or a little chocolate spread.
Whole Wheat Crepes with Berry Chia Compote
Ingredients
Whole Wheat Crepes
- 1 cup milk
- 3/4 cup whole wheat flour
- 1 teaspoon vanilla extract
- pinch of salt
Berry Chia Compote
- 1 cup frozen berries
- 1 tablespoon chia seeds
- 1 teaspoon lemon juice
- drizzle of honey or maple syrup optional
For Serving
- Greek yogurt
- Extra berries
- Honey optional
Instructions
- Add the milk, eggs, whole wheat flour, vanilla, and salt to a blender and blend until smooth.
- Let the batter rest for about 10 minutes.
- Preheat a lightly greased skillet over medium heat.
- Pour a thin layer of batter into the pan and quickly swirl to spread evenly.
- Cook until the edges begin lifting, then flip and cook the other side for 20 to 30 seconds.
- For the compote, add frozen berries to a small saucepan over medium heat.
- Once softened, mash slightly with a fork and stir in chia seeds and lemon juice.
- Let sit a few minutes to thicken.
- Fill or top crepes with Greek yogurt and berry chia compote.
Notes
- Crepe batter thickens slightly as it rests.
- Stainless steel works well if fully preheated first.
- Kids can customize fillings with peanut butter, jelly, or chocolate spread.
Nutrition
I love making these on slower mornings because everyone can customize their own toppings depending on what they’re craving.
More healthy breakfast recipes you may love:
- Healthy Lemon Raspberry Muffins with Greek Yogurt
- Lemon Blueberry Pancakes Recipe (Fluffy & Healthy)
- Simple To Prepare High Protein Cottage Cheese Pancakes
Roasted Tomato and White Bean Stew
Lunch was a creamy roasted tomato and white bean stew that I’ve been making on repeat lately because it’s simple, cozy, and packed with fiber and plant-based protein. It’s one of those meals that feels comforting but still really nourishing, and it’s great for meal prep because the flavors get even better the next day.
The base is made by slowly cooking down tomatoes with onion, garlic, herbs, and tomato paste until everything becomes rich and flavorful. Then I blend part of the mixture to create a creamy texture without needing any heavy cream.
Cannellini beans add protein and fiber, which helps make this meal extra satisfying and balanced.
Roasted Tomato and White Bean Stew
Ingredients
- 2 tablespoons olive oil
- 1 medium onion diced
- 4 cloves garlic mashed
- 4 cups cherry or grape tomatoes
- 1 tablespoon tomato paste
- 2 cans cannellini beans drained and rinsed
- 1 teaspoon salt
- 1/2 teaspoon black pepper
Instructions
- Heat olive oil in a large pot over medium heat. Add onion and cook until soft and translucent, then stir in garlic and cook until fragrant.
- Add tomatoes and cook until the tomatoes soften and become jammy. Then add the tomato paste, salt and pepper.
- Blend part of the tomato mixture with an immersion blender, leaving some texture. Stir in the cannellini beans and add a splash of broth if you prefer a more soupy consistency.
- Simmer for 15 to 20 minutes until thickened, then adjust seasoning and serve with olive oil and crusty bread if desired.
Notes
- Finish with lemon juice or olive oil before serving.
- Add spinach or kale for extra greens.
- Serve with crusty bread or grains.
Nutrition
I love serving this with some crusty bread and a drizzle of good olive oil on top. If I have greens on hand, I’ll sometimes stir in spinach or kale at the end for extra nutrients.
Grilled Shrimp with Yellow Rice and Arugula Salad
For dinner, it was finally time to pull out the grill for one of my favorite easy summer meals: grilled shrimp with yellow rice and a simple arugula salad.
This meal comes together in about 30 minutes total, but it feels so fresh, balanced, and satisfying. It’s one of those dinners that looks impressive but is actually very simple to make.
The shrimp gets marinated in soy sauce, garlic, and black pepper, which gives it so much flavor with very little effort. While the shrimp marinates, I make an easy yellow rice with onion, spices, and frozen peas for extra fiber and color.
To balance everything out, I serve it with a simple arugula salad made with tomatoes, red onion, lemon juice, olive oil, and salt.
Grilled Shrimp with Yellow Rice and Arugula Salad
Ingredients
Shrimp
- 1 lb large shrimp peeled (optional) and deveined
- 1/2 cup soy sauce
- 3 cloves garlic mashed
- 1/2 teaspoon black pepper
Yellow Rice
- 1 tablespoon olive oil
- 1 onion diced
- 2 cloves garlic mashed
- 1 tablespoon curry powder
- 1 teaspoon turmeric
- 1 cup frozen peas
- 2 cups basmati rice
- 3 cups broth or water
- salt to taste
Arugula Salad
- 3 cups arugula
- 1/4 cup lemon juice
- 1/2 cup olive oil
- 1/2 teaspoon salt
- black pepper
- Shaved parmesan cheese
Instructions
- In a bowl, combine shrimp, soy sauce, garlic, and black pepper. Let marinate for 20 to 30 minutes.
- Heat olive oil in a saucepan over medium heat. Add onion and cook until translucent. Add garlic and cook until fragrant, about 1 minute.
- Stir in curry powder, turmeric and salt. Cook together for about 1 minute then add the rice.
- Add broth or water and bring to a boil. Reduce heat, cover, and simmer until rice is cooked. Stir in frozen peas during the last few minutes.
- In a bowl, toss arugula with lemon juice, olive oil, salt and black pepper.
- Grill shrimp for about 2 minutes per side until cooked through.
- Serve shrimp with yellow rice and salad.
Notes
- Shrimp cooks quickly, so avoid overcooking.
- You can use skewers for easier grilling.
- Add tomatoes, cucumber or feta to the salad if desired.
I love meals like this during warmer months because they feel light but still filling and protein-packed. The shrimp cooks in just a few minutes, which makes this perfect for busy evenings.
Stainless Steel Pan used to make rice here.
Evening Routine
I ended the day my usual way with peppermint tea, a sheet mask, and a good book. It’s such a simple routine, but it helps me slow down after a full day and feels like a small reset before bed.
Peppermint tea I’ve been loving lately: https://amzn.to/4do0g7Y
Sheet mask here: https://amzn.to/3PEcEYr
My current read and it is SO good: https://amzn.to/4nKRDYP
Why I Love Meals Like This
I love days of eating like this because they feel balanced and realistic without being overly complicated. Each meal includes a mix of protein, fiber, healthy fats, and colorful ingredients that help support energy and fullness throughout the day.
As a dietitian, I’m always trying to show that healthy eating doesn’t have to be perfect or restrictive to be nourishing.
Shop This Post
- Ninja Luxe Café
- Blender
- Copper Stainless steel set
- Immersion blender
- Mixing bowls
- Peppermint tea
- Sheet masks
- My current read
Frequently Asked Questions
Can I meal prep these recipes?
Yes. The white bean stew reheats especially well, and the crepe batter can also be made ahead of time and stored in the fridge.
Are these recipes kid-friendly?
Definitely. The crepes are easy to customize with different fillings, and the shrimp dinner is simple enough for the whole family.
How can I add more protein?
You can add extra Greek yogurt to breakfast, serve the stew with chicken or sausage, or pair the shrimp dinner with additional protein-rich sides.
What can I serve with the shrimp?
I love serving it with yellow rice, salad, grilled vegetables, or even tucked into pita bread with a yogurt sauce.
Final Thoughts
This was such a realistic day of eating for me: simple, balanced meals with plenty of protein, fiber, color, and flavor. I love days like this because nothing feels overly complicated, but everything still feels nourishing and satisfying.
For more realistic meal ideas and balanced recipes, make sure to follow along on Instagram and let me know if you try any of these recipes!!
xx Ayat