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What you eat plays a key role in your health and quality of life. However, making major changes to your diet all at once is not sustainable. Starting with small changes is less overwhelming and can make a huge difference in your future. Reaching smaller goals more consistently will help you believe in yourself and build momentum.

Eating at home is one of the easiest ways to improve your nutrition. Restaurant portions are often too big, and the meals usually have more calories, fat, sodium and sugar than we use at home. While you can find healthy options when eating out, it is much easier to make healthy choices at home.

This week, set a goal to cook one more meal at home than usual. Don’t worry about cutting anything out of your diet yet.

Healthy, Easy, Inexpensive Meal Ideas

To help you get started, here are some recipes that are quick, healthy and easy to put together at home.

Burrito Bowl

• 1 lb lean ground turkey or beef (90% or leaner)
• 1 can of salsa of choice
• 1 can of black beans
• Bag of frozen bell peppers and onions
• 1 package of instant brown rice (option to use a bag of frozen cauliflower rice for more veggies!)

Brown the meat with peppers and onions; stir in salsa, black beans and cooked instant rice (or frozen cauli) and cook until all is combined and hot. Optional: top with cheese.

4 servings | Calories: 533 per serving | Protein: 35g per serving | Fat: 12g per serving | Carbs: 69g per serving | Fiber: 10g per serving 

Easy Stroganoff

• 1 lb lean ground turkey or ground beef, cooked & drained (90% or leaner)
• 1 box of noodle of choice (Barilla Protein noodles)
• 1 can of 98% fat free cream of mushroom soup
• 2 cups fresh or frozen spinach, optional

Cook ground meat of choice and drain excess oil. Prepare noodles as instructed and add cream of mushroom soup. Lastly, add fresh or frozen spinach and allow to wilt and cook down. Adding spinach adds more volume and veggies for less calories.

4 servings | Calories: 400 per serving | Protein: 27g per serving | Fat: 14g per serving | Carbs: 25g per serving | Fiber: 3g per serving 

Crockpot Italian Chicken

• 4 chicken breast (boneless, skinless)
• 1 packet of Zesty Italian dressing
• 8 oz block of cream cheese (low fat), softened
• 1 can of 98% fat free Cream of Chicken Soup
• 1 box of wheat noodles

Cook on low for 4 hours or on high (or pressure cook) for 20- 30 mins. Serve over cooked noodles.

4 servings | Calories: 582 per serving | Protein: 51g per serving | Fat: 30g per serving | Carbs: 25g per serving | Fiber: 2g per serving

3 Bean Chili

• 1 lb lean ground turkey or beef, precooked
• 1 can light kidney beans
• 1 can dark kidney beans
• 1 can chili beans
• 1 can tomatoes
• 1 pack chili seasoning
• ½ can water

Combine and cook for about 30 minutes on high or in a slow cooker for 4 hours.

4 servings | Calories: 516 per serving | Protein: 45g per serving | Fat: 10g per serving | Carbs: 62g per serving | Fiber: 25g per serving

Shredded Chicken Tacos

• 1 can of lean chicken breast (or fresh/cooked)
• 1 jar of salsa
• 1 packet taco seasoning
• ½ onion, diced (optional)
• wheat or low carb tortillas

Option to add spinach/lettuce and tomato for more veggies!

Combine ingredients and cook on high for 30 minutes.

4 servings | Calories: 487 per serving | Protein: 49g per serving | Fat: 9g per serving | Carbs: 45g per serving | Fiber: 9g per serving

One Pot Baked Chicken Ziti

• 2 medium chicken breasts (cooked, shredded)
• 12 oz. whole wheat penne (Barilla Protein noodles)
• 23 oz. jar pasta Sauce
• 2 cups spinach
• 6 oz. mozzarella cheese
• 5-6 basil leaves (optional)

Preheat oven to 375 degrees. Mix the shredded, cooked chicken, cooked penne, pasta sauce and spinach together. Pour into a casserole dish or bakeware. Top with mozzarella (or also mix it in) and basil leaves (shredded or whole). Bake for 25-30 minutes.

4 servings | Calories: 683 per serving | Protein: 45g per serving | Fat: 22g per serving | Carbs: 78g per serving | Fiber: 11g per serving

Egg Roll in a Bowl

• 1 lb lean ground turkey or beef (90% or leaner)
• 7 cups coleslaw mix (about 2-3 packages)
• 1 frozen package of cauliflower rice
• 2 eggs
• 1 cup brown rice (precooked)
• 2 tbsp low sodium soy sauce
• 1 tbsp ground ginger
• 1 tsp garlic powder
• optional: green onions; 1 tbsp red pepper flakes

Cook ground meat in pan until done. Stir in coleslaw mix, cauliflower rice, garlic, ginger, soy sauce, and stir. Option to add 2 eggs, scrambled until done, for additional protein.

6 servings | Calories: 300 per serving | Protein: 21g per serving | Fat: 9g per serving | Carbs: 30g per serving | Fiber: 3g per serving

15-Minute Ranch Chicken and Veggie Skillet

• 3 tablespoons olive oil
• about 1 1/4 pounds boneless skinless chicken breasts, diced into bite-sized pieces
• 1 package of frozen broccoli, cut into bite-sized pieces
• 1 cup zucchini, diced in 1/4-inch pieces
• one .74-ounce packet Hidden Valley Original Ranch Seasoning Mix (packet)
• 2 tablespoons lemon juice
• 2 cups fresh spinach leaves, cut into bite-sized pieces if necessary (2 big handfuls)

NOTE: add other vegetables on hand - carrots, bell peppers, cauliflower, sugar snap peas, or mushrooms would all be great; also can use Fiesta Ranch seasoning

4 servings | Calories: 321 per serving | Protein: 37g per serving | Fat: 14g per serving | Carbs: 11g per serving | Fiber: 3g per serving

Keep It Going

Next week, prepare an additional meal at home instead of going out, and slowly transition to cooking more at home. You don’t have to avoid going out entirely, and when you do go out, enjoy it! But if you make an effort to plan ahead and eat at home more often, your nutrition will improve.

Small Steps, Better Health

Every two weeks we will introduce another Small Step for Better Health. Follow us on social media for more tips, and sign up for our email newsletter, True North.