10 Pantry Staple Recipes for Breakfast, Lunch & Dinner

Cooking healthy meals requires two important elements: creativity to work with what you have in your kitchen, and just a little bit of time.

In an effort to make that all come together, P.volve trainer and Integrative Health Coach Lex Shamis rounded up her favorite breakfast, lunch and dinner recipes. Plus, a one-ingredient, 5-minute dessert! Each recipe uses simple ingredients and are nourishing dishes that can will keep you fueled—whether you're looking for something to eat post-workout or just need to fit in a quick meal in between conference calls.

BREAKFAST

Warming Blended Banana Oats


Prep time: 5 min.
Cook time: 5 min.
Ingredients:
1/2 cup macadamia nut milk or preferred milk substitute
½ cup of water
½ cup of traditional rolled oats
1 small banana
1 tsp. of coconut oil
Optional toppings: 
Dash of cinnamon
Drizzle of honey
1 tsp. of flax
1 tsp. of hemp seeds
Directions:
1. Combine all ingredients (except coconut oil) in blender including just half of your banana, and blend for around 30 seconds. 

2. Place a small pot over your stove and pour in your blended oats before turning the heat on to medium-low. 

3. Add coconut oil, stir gently and frequently until your oats are cooked-around 5 minutes. 

4. Portion your blended oats into a bowl or cup and add the other half of your banana, which you can cut into small medallions or half-moons.

5. Add the rest of your toppings and enjoy!

 
Crushed Raspberry Chia Pudding


Prep time: 5 min.
Cook time: Overnight
Ingredients:
2 tbsp. chia seeds
Handful of fresh crushed raspberries 
½ cup of your favorite milk substitute
1 tsp. of honey or maple syrup
½ tsp. of vanilla
Directions:
1. In a small cup, add your chia seeds, milk, honey, vanilla and crushed raspberries and stir well. Make sure that you stir enough until you notice your mixture becoming a light hue of pink. 

2. Leave for a few minutes before returning to your cup and stir again, making sure there are no large clumps of seeds or berries. 

3. Cover your cup and refrigerate overnight. 

4. In the morning, simply remove from fridge and add toppings of choice! 

 
Toast Two Ways


Prep time: 5 min. 
Cook time: 10 min. 
Ingredients:
Two pieces of your favorite toast 
1/2 of an avocado 
1 egg 
Olive oil 
Crushed red pepper 
Salt and pepper to taste 
Directions:
1. Toast 2 slices of your favorite toast in your toaster or oven. On one slice, use a sharp knife to carve out a circle in its center. 

2. Place a non-stick pan on your stove and add a touch of oil. Turn the heat onto medium and place your cut out toast onto the pan. 

3. Crack an egg into a separate cup so that you can carefully pour the egg into the hole that you created. 

4. Cover with a lid for 5 minutes (you can cook for longer, adjust heat as necessary making sure to not burn the bottom of your toast. 

5. Once your egg are cooked to your liking, add a little salt, pepper and a drizzle of olive oil. 

6. For your second slice, cut 1/2 of an avocado and arrange on top. Slice a few cherry tomatoes and place on top of avocado. Add a drizzle of olive oil, salt, and crushed red pepper. 

 
LUNCH
Sweet Potato Ginger Soup with Crispy Potato Skins (as seen on IGTV!)


Prep time: 1 hour
Cook time: 10 minutes
Ingredients:
1 medium sweet potato
1 tsp. coconut or olive oil
½ tsp. of pink salt
½ tsp of pepper
Quarter sized piece of ginger (skin removed)
1 cup of Bone Broth
Optional:
1 tbsp of nutritional yeast
Directions:
1. Set your oven to bake at 420 degrees. 

2. With a fork, poke some holes over the top of your sweet potato and place on baking pan. Let it bake for around 55 minutes or until you can easily pierce through its center with a knife. Once it is completely cooked, allow it to cool before removing your skins and set them aside for later use. 

3. Roughly cut your sweet potato into cubes before adding to blender along with the rest of your ingredients and blend until smooth. 

4. Pour your soup into a pot and set heat to medium. 

5. While your soup is heating, cut remaining skins into small ½ inch squares and toss in ½ a tsp. of oil with a pinch of salt. If you have nutritional yeast, sprinkle some over the skins before spreading them out on baking pan and allow them to crisp- around 5-8 minutes in the oven. 

6. Once your soup is heated up, pour it into a bowl or mug and top with crispy skins.

 
Quinoa Salad Nicoise


Prep time: 20 minutes
Cook time: 30-35
Ingredients:
1/3 cup of quinoa
2/3 cup water
Salt
olive oil
Around 6 pitted, green olives cut into halves
Around 6 cherry tomatoes
Handful of arugula or spinach
Around 10 green beans (or other veggie of choice)
¼ can of tuna
Balsamic vinegar
lemon
Directions:
1. Thoroughly rinse or soak your quinoa before boiling it. This allows enzymes to be activated which will make it much more digestible. 

2. In a small pot, add 2/3 of a cup of water, ½ tsp. of salt along with your quinoa and bring to a boil. The minute it starts boiling, turn down the heat as low as it gets and cover with a lid for 15 minutes. After 15 minutes are up, remove the lid and fluff with a fork. 

3. Set aside. In a small pan, lightly sautée your green beans on medium low heat. You want them to still be crunchy.

4. Cut your olives and tomatoes into halves and set aside. 

5. Now all you have to do is plate! Into a bowl or plate, add your arugula or spinach first, followed by your quinoa, green beans, tomatoes and olives. Have fun with this part and try and get creative with your presentation!

6. Finally, add your canned tuna and dress with fresh lemon, olive oil and balsamic vinegar. Salt and pepper to taste. Voila!

 
Creamy Sweet Potato Smoothie


Total time: 5 min.
Ingredients:
½ cup of frozen and cubed sweet potato
1 cup of your favorite milk substitute
1 tsp. of cinnamon
1 tsp. of coconut oil
2-3 ice cubes
1 scoop of vegan vanilla protein powder (or sweetener of choice)
Optional toppings:
1/2 tsp. hemp seeds
½ tsp. flax
½ tsp. chia seeds
Blueberries
Directions:
1. Add ingredients to blender and simply blend! You may need to stop your blender and stir with a spoon to avoid adding more liquid. Give it some time for that thick and creamy consistency. Pour into a bowl or cup with the optional toppings of choice.

 
DINNER
Easy Healthy Veggie Pasta


Prep time: 15 minutes
Total time: 20 minutes
Ingredients:
1 cup of dry alternative pasta (lentil, buckwheat, chickpea)
½ container of cherry tomatoes cut into quarters
Any veggies that you have on hand
1 clove of garlic (option to omit)
Olive oil
Salt
Pepper
1/2 tsp. of honey
Directions:
1. Fill a small pot with water and bring to a boil. Add your pasta, pinch of salt and dash of oil. 

2. The timing of your pasta will depend on which type you are using. Make sure that you turn the heat off a few minutes before you think it’s ready, because you will finish cooking it in your sauce and veggie mixture.

3. While your pasta is cooking, heat a little oil in a medium sized pan and add your cherry tomatoes. If you choose to add garlic, first mince and sauté your garlic before adding the tomatoes. Add a little bit of salt and pepper and give them a good stir before covering them with a lid. Let your tomatoes steam under the lid for around 3 minutes before removing it. 

4. Add a tiny bit of water, around a tablespoon from your pasta pot into the pan and begin to crush the tomatoes with your spatula so that their juices come out. Add your chopped veggies, stir and cover with lid for another 5-6 minutes. 

5. Strain your pasta but be sure to save a little bit of the water from the pot. Add your pasta to your mixture and turn your heat to medium low before adding a dash of the water you saved from the pot. 

6. Stir gently, working from the outside in, until all of your pasta becomes engulfed in the sauce. Add olive oil, salt and pepper to taste!

 
Highly Healing Broth Soup


Prep time: 5 minutes
Cook time: 10 minutes
Ingredients:
1 ½ cups low-sodium vegetable broth (or water to substitute)
½ package of microwavable brown rice
Handful of spinach chopped
1 tsp. of freshly grated turmeric
1 tsp. of freshly grated ginger
Salt and pepper to taste
2-3 stems of Fresh oregano
½ tsp. coconut oil
Around 10 baby carrots chopped
Directions:
1. Pour bone broth or stock into a pot and add your chopped baby carrots, fresh ginger, turmeric and oregano. Bring to a simmer. 

2. Add ½ of a package of microwavable rice and stir for 1- 2 minutes until it becomes soft before adding in your spinach. Add salt and pepper to taste. 

3. In a separate small cup, lightly beat one egg before pouring it into the pot. As you pour, do so in a circle motion so that the egg spreads around the surface of your soup. 

4. Cover the pot with a lid for 1 minute before portioning soup into a bowl. Add a squeeze of fresh lemon for an extra boost.

 
Loaded Sweet Potato (as seen on IGTV!


Prep time: 1 hour
Cook time: 90 minutes
Ingredients:
1 medium sweet potato
Handful of spinach or kale chopped
4-5 cherry tomatoes quartered
½ of a yellow or orange pepper, diced
¼ avocado
1 egg
Olive oil
Salt
Pepper
Directions:
1. Set your oven to bake at 420 degrees. 

2. With a fork, poke some holes over the top of your sweet potato and place on baking pan. Let it bake for around 55 minutes or until you can easily pierce through its center with a knife. 

3. While your potato bakes, sauté your veggies in a pan with a little bit of oil and salt. (Feel free to add any spices you have on hand and love. Get creative with flavor! Add a squeeze of lemon juice to the pan if you have on hand.) 

4. Once your veggies are cooked (around 5-8 minutes) move them to one side of the pan and in the empty space, fry your egg. Cover with a lid for 4 minutes for medium cooked egg. 

5. Once your sweet potato is completely cooked, cut it in half and lightly mash each center with a fork without letting the potato lose its shape

6. Add your sautéed veggies, egg and avocado before lightly dressing with olive oil, salt and pepper. 

 
DESSERT
Dreamy Mango Sorbet

 
Prep time: 5 minutes 
Ingredients:
1 cup of frozen mango
A splash of your favorite milk substitute (coconut or nut milk creamer for added thickness)
Directions: 
1. For the best results, buy 2-3 fresh mangos, peel, cube and freeze their flesh overnight. Make sure they are ripe before you prep and freeze. 

2. Add 1 cup of frozen mango to your high-speed blender or food processor. Add a splash of your favorite milk alternative and blend. (Depending on what type of blender you have, you may need to repeatedly stop the blender and help it out by stirring the mango.)

3. Serve in a chilled glass and enjoy!


Want more recipes and nutrition tips? Check out the nutrition section on our blog, and tune into our Instagram for Wellness Wednesdays with Coach Lex!