Health Coach Hints: 15 Essentials for Quick, Healthy Meals


As a health coach, I’m often asked about how to eat healthy when time is limited. Believe it or not, preparing wholesome meals doesn’t have to be complicated or time-consuming. The key is stocking your kitchen with the right ingredients.  Here’s a look at 15 essential items for quick, healthy meals:

1. Ghee

Ghee, also known as clarified butter, is ideal for high-heat cooking and gives food a wonderful buttery flavor. You can buy it or make it yourself.  If you’re not familiar with ghee, check out this article from The Kitchn.

2, 3 & 4. Coconut, Avocado, and Olive Oil

Get rich, delicious flavor by cooking with these healthy oils. Use coconut and avocado oils for sauteing, and olive oil for dressings and low-heat cooking as it has a lower smoke point.

5. Eggs

Keep fresh and hard boiled eggs available for a variety of meal and snack options like egg salad, omelets, and frittatas.

6. An assortment of fresh vegetables

With an assortment of fresh vegetables on hand, you can easily incorporate them into every meal.  Stock things like broccoli, spinach and kale, carrots, celery, onions, and peppers. Keep it interesting by adding items that are local and seasonal.

7. Fresh fruit

Apples, bananas, and avocados are good basics to keep around.  In the summer months, visit your local farmer’s market for berries of all kinds, cherries, peaches and other seasonal options.

8. Sweet Potatoes

Sweet potatoes are deliciously healthy and can be incorporated into many different things.  Keep a container of them diced, lightly seasoned, and roasted, in your fridge so that you can mix them in with eggs and veggies for a satisfying breakfast, or heat them up and serve them alongside any protein at lunch or dinner.

9. Canned Tuna

Use canned tuna to make a quick salad (check out my Secret Ingredient Tuna Salad recipe), or turn it into tuna cakes for an easy lunch or dinner.  Try this recipe from Nom Nom Paleo that uses mashed sweet potatoes.

10. Canned Salmon

Canned salmon is versatile, just like tuna, and can be used in salads, made into salmon cakes, or cooked like a hash and served with veggies.  Throw dinner together in minutes by mixing two cans of salmon with two eggs, some chopped green onions, a little lemon juice, and garlic seasoning.  Saute it and then serve over zoodles (zucchini noodles) cooked in ghee and seasoned with a little bit of sea salt.  Delicious!

11. Seasoning Blends

The right seasoning blend can make something simple taste exceptional.  Coat chicken or fish liberally with seasoning, bake and serve alongside steamed veggies and sweet potatoes for an easy meal.

12. Coconut Aminos

Coconut aminos is a soy sauce alternative made with coconut sap and sea salt. It is packed with minerals and high in amino acids. Marinate meat or fish in a combination of coconut aminos and garlic, or splash on vegetables at the end of cooking for added flavor.

13. Almond butter

Try almond butter in smoothies, eat it with celery, or have it on a slice of cooked sweet potato, topped with some sliced banana.

14. Nuts

Stash a variety of nuts in your pantry so you can grab a small handful when you need a quick, healthy, and satisfying snack.

15. Dark chocolate

A square of dark chocolate eaten slowly is the perfect end to a meal.


If your kitchen is stocked with these easy, healthy items, you can’t go wrong!  Even on the busiest days, you’ll have no problem creating a nutritious meal.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s