Here is a list of 19 healthy and balanced gluten-free meals that are easy to make and only require one pan. Most of them are made with common ingredients that should be pretty easy to find.
A change to a healthier lifestyle, including healthy eating habits, can be overwhelming if we try to make many changes at the same time.
We want to drink more water, exercise more, meditate, sleep better. We also want to find the time to prepare nourishing and delicious meals.
It can be hard to make time to get everything done, and since we are constantly surrounded by convenient ready-to-eat foods, we tend to skip the cooking.
However, learning to make easy one-pot meals that are also nutritionally balanced, is the key to having your favorite food ready without the need to invest too much time in the kitchen.
I was able to compile this list, thanks to the help of other fellow bloggers who kindly give me permission to share their creations on my blog.
Most of the recipes can be added to your Meal Planning or Batch Cooking.
However, when you are preparing your meals, please, always keep in mind the balanced plate we have already talked about:
18% whole grain
7% healthy fat
So, for some of the following recipes that don’t include the whole grain, you can just cook some whole grain (quinoa, buckwheat, millet, wild rice, etc.) on the side, and add three or four spoonfuls to your plate.
To optimize the process, cook one or two cups of a whole grain of your choice at the beginning of the week, and store it in the fridge for whenever you need some. If well stored, it lasts five to seven days.
Finally, all of these recipes can easily be packed in a Tupperware container. So, do some smart cooking by doubling the portions, so that you have your next meal ready to eat.
I hope you’ll give some of these recipes a try and let me know, in the comments, which ones are your favorites.
Balanced meals you will love
EGGS IN PURGATORY (UOVA IN PURGATORIO)
Add a whole grain to this vitamin C rich dish. A toasted slice of dark bread would also be a good option.
LEMON PEPPER SALMON
This dish is just perfect as it is with the baked plantain as starch, rich in prebiotics. You can use also any whole-grain instead of the plantain.
CHICKPEAS AND SPINACH CURRY
Substitute the white rice with brown or wild rice for a more nutritious and balanced meal.
SHEET PAN SHRIMP ASPARAGUS POTATOES
You could substitute the potatoes with sweet potatoes for a smaller blood sugar spike.
WARM POTATO ASPARAGUS LENTILS SALAD
If you prefer to leave the potatoes out, you could substitute them with a type of whole grain.
CHICKEN BUDDHA BOWL
Ok, this is not a one-pan meal, but it’s even easier to make because you just need to put together a few ingredients that you can batch cook in advance.
BUCKWHEAT WITH ROASTED VEGETABLES
This bowl would be just perfect if we add some protein like chicken or tofu.
CHICKEN WITH CAPERS AND TOMATOES
A balanced meal that contains this chicken would just miss some whole-grain and I would add also some green leaves.
BEANS AND MILLET CHILI
Add some avocado to top up this chili with some healthy fat.
HONEY MUSTARD CHICKEN AND POTATOES
You could substitute the potatoes with a cooked whole grain that you can add at the end when the chicken and broccoli are ready.
Mix a whole grain right before the eggs are completely cooked.
SWEET POTATO KALE AND BACON HASH
I love the added kale in this hash. It makes a great balanced meal.
SQUASH AND SHRIMP RICE BOWL
This is also not a one-pan meal but the dish itself is pretty balanced and you can batch cook the different ingredients.
TERIYAKI CHICKEN BROCCOLI
As suggested in this recipe, you could serve this over brown rice.
ROOT VEGETABLES, QUINOA AND CHICKPEAS SALAD
This is also not a one-pan recipe but perfectly balanced.
SHAKSHUKA WITH TOFU
A delicious recipe that helps to incorporate more plant-based proteins in our diet. Make always sure to buy organic soy-based proteins.
CHICKEN CABBAGE STIR FRY
Cabbage is rich in vitamin C and K and also folate and fiber. Just add a whole-grain and some fat to this stir fry to make it a balanced meal.
SHEET PAN SALMON WITH POTATOES AND ASPARAGUS
You could leave the potatoes out and have a whole-grain instead.
CHICKEN AND TOMATOES ZOODLES
Add some quinoa or buckwheat and enjoy your balanced meal.
As always, I appreciate you stopping by my blog, and if you think this post might help someone you know to make even a small step to a healthier lifestyle, please don’t hesitate to share it away!
Happy Healthy Eating!
A big hug,
Claudia Canu is a former junk food and sugar addict transformed into a Health Motivator with a master’s degree in Nutrition. She has created this website not only to share her “Journey to her Healthy Forties” but also to help other busy women with basic knowledge about nutrition and who don’t love cooking, to live a healthier life, and achieve big goals.
To get in contact with Claudia, visit the contact page. To read more about her, click here.
Such a lovely selection of recipes, so much great inspiration! Thank you for including my salad!
Thank you for letting me include your salad, Jo! 🙂