Healthy Eating Made Easy: 3 Delicious Meals to Go

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October is here, we’re firmly back in our everyday routines, and we’ve finally given up on trying to squeeze a little more summer out of the year with day trips and weekend getaways. It’s time to focus on what really matters. And nothing matters more than taking care of ourselves—of the bodies that carry us through tough times and keep us going when life’s demands pile up.

We all need to make time for ourselves. The experts tell us so, and our own instincts remind us, too. Beyond hobbies, gym sessions, nights out, and all the other things we do to bring a little joy into our lives, there’s one essential aspect of self-care that everyone should prioritize and make part of their daily routine: eating well.

Yes, as cliché as it may sound, a healthy diet is the foundation of caring for both body and mind. And we’re certainly not talking about punishing diets, strict restrictions, or other extremes. We’re talking about a balanced everyday diet inspired by the Mediterranean way of eating and tailored to our individual tastes and needs. One that doesn’t deprive us of anything, but instead provides everything we need to meet life’s challenges head-on.

Of course, cooking every day isn’t easy for everyone. Many of us spend several hours a day at the office or on the road—sometimes most of our waking hours. So how easy is it to eat healthfully when we’re constantly on the go?

As it turns out, it’s not nearly as difficult as we might think. All it takes is a little planning—better known as meal prep—and a few reusable food containers ready to be filled with easy, light, nourishing meals.

These are the kinds of meals that leave us feeling satisfied without weighing us down, helping us feel refreshed and energized throughout the day. Packed with vegetables and legumes, and offering a balanced mix of protein, carbohydrates, fiber, and healthy fats, the three make-ahead meals below are an excellent place to start.

The rest is up to you.

Green Salad with Mung Beans and Feta

Prep time: 10 minutes
Difficulty: Easy
Serves: 4

Ingredients

• • 100 g (3.5 oz) mixed salad greens

• • 200 g (7 oz) cooked mung beans

• • 1 carrot, thinly sliced

• • 1 cucumber, diced

• • 1 small red onion, finely chopped

• • 150 g (5.3 oz) feta cheese, crumbled

• • 2 tablespoons extra-virgin olive oil

• • 1 tablespoon lemon juice

• • Salt, to taste

• • Freshly ground black pepper, to taste

• • A little finely chopped dill or parsley (optional)

Method

1. 1. Place the mixed greens and cooked mung beans in a large salad bowl. Add the carrot, cucumber, and red onion. Drizzle with the olive oil and lemon juice, then toss gently.

1. 1. Season with salt and pepper, taking care not to overdo it, and add the crumbled feta. If desired, sprinkle with a little finely chopped dill or parsley. Toss gently once more and serve.

Bulgur Salad with Tuna and Corn

Prep time: 10 minutes
Difficulty: Easy
Serves: 4

Ingredients

• • 200 g (7 oz) cooked bulgur wheat, cooled

• • 1 can tuna in water, drained

• • 100 g (3.5 oz) cooked corn

• • 2 tomatoes, diced

• • 1 cucumber, diced

• • 2 tablespoons extra-virgin olive oil

• • 1 tablespoon lemon juice

• • Salt, to taste

• • Freshly ground black pepper, to taste

• • Finely chopped parsley (optional)

Method

1. 1. Place the cooked, cooled bulgur in a large bowl. Add the drained tuna, corn, tomatoes, and cucumber. Drizzle with the olive oil and lemon juice.

1. 1. Season with salt and pepper to taste, then toss gently to combine the flavors and aromas. For an extra touch of freshness, add some finely chopped parsley, if desired.

1. 1. Serve chilled as a light main course or as a side dish. It’s an easy, satisfying option for lunch at the office or a meal on the go.

Overnight Oats with Yogurt and Tahini or Peanut Butter

Prep time: 5 minutes
Difficulty: Easy
Serves: 1

Ingredients

• • 200 g (7 oz) Greek strained yogurt

• • 50 g (1.8 oz) rolled oats

• • 1 tablespoon tahini or peanut butter

• • 1 tablespoon chia seeds

• • 1 tablespoon mixed nuts, coarsely chopped

• • 1 tablespoon honey

Method

1. 1. In a bowl or jar, combine the yogurt, oats, tahini (or peanut butter), and chia seeds. Stir until evenly mixed.

1. 1. Seal the container and refrigerate for at least 6 hours, ideally overnight, allowing the oats and chia seeds to absorb moisture and develop a creamy texture.

1. 1. Just before serving, sprinkle the chopped nuts over the top and drizzle with honey.

Prepare it the night before, and you’ll have a nourishing breakfast or snack ready to grab from the fridge whenever you need it.