To ask for healthy meal ideas? Feel shit, need to eat properly

[OffredsNose]

As per previous thread, I feel shite, I have no energy at all. My hair is falling out …

my diet is also crap. I’m doing a grocery online order right now - hence why I’m posting here for traffic.

Any healthy recipes/meal ideas you can recommend would be highly appreciated. Preferably packed with vitamins!

Google has thousands of them. You can even tailor your search for ones with lots of vitamins.

I’ve been looking but they’re all so complicated and expensive to make

Ratatouille provides all necessary nutrients etc. Look up a recipe.

We've just had veg soup, very easy, fry off onions then root veg then add stock hot water and cook for a bit. I made dumplings for the top but you don't have to. Yesterday we had veg chilli, wraps and salad, again not too hard

I would start with
Taking a multi vitamin every day
Drinking plenty of water
Fruit and veg every day (get easy stuff like bananas, apples, bags of frozen steam veg etc)

Greek yoghurt is nice with honey, banana and some nuts
Eggs are great, scrambled, or an omelette with veg, or egg fried rice with a bag of stir fry veg

Soup
Pot pie
Chilli
Curry
Fajitas
Vegetable bake
Lasagne

The options are endless.

If you need to boost your immunity have lots of garlic, onion, turmeric, thyme. Lots of spinach for iron. Google your particular symptoms and deficiencies and eat what boosts those.

Add a side salad or or veg packed soup as a side to every lunch/dinner.

I just had ratatouille with a fish fillet. Yesterday we had shakshouka.

For super simple, roast some veg and chicken in olive oil and herbs and have with shop bought pita/rice/houmous.

Lentils, tin of coconut milk, tin tomatoes and curry powder for an easy daal soup. Top with Spinach.

Stir fry some veg/chicken with ginger, garlic and soy sauce. Add noodles or rice for stir fry.

Pasta with veg and tomato sauce.

Fajitas. Burritos/burrito bowl. Easy.

Aim low with 2 pieces of fruit as a snack per day.

Stir fry is a good and quick go-to meal. Lots of veg, kale, broccoli etc. you can make it with butternut squash or courgette noodles.

Kefir or probiotics might do you good too. Good bacteria create a lot of vitamins and short chain fatty acids etc which are needed by the body. It very easy to have too many bad bacteria which compete with you for nutrients, and create less space for the good bacteria.

I prefer the flavoured kefir shakes, and drink a shot worth, any more and it’s quite laxative

A Dahl is super healthy and delicious! You can batch make if too

Also sandwiches with wholemeal or granary bread, lots of salad with cheese/ham/egg.

Omelette and salad.

Check out the Buddha bowl concept.
Basically:
Choose a grain (eg rice, cous cous), add a cooked vegetable (steamed broccoli), a raw vegetable (grated carrot, lettuce etc), a protein (boiled egg, tofu, chickpeas), toasted seeds (pumpkin, sunflower seeds) , plus homemade salad dressing (any recipe you can find online), and you have a complete nutritionally rich meal.
This has transformed my diet!

Maybe start Hello Fresh for a few weeks. You can cancel whenever you want.
There is so many recipes to choose from, plus you get the recipe card with each meal.

A butternut squash or sweet potato curry is really easy - a bag of frozen butternut squash or sweet potato, tin of chickpeas, some coconut milk and some curry powder. Ideally you also stir in a bag of spinach just before you finish cooking it, but I always forget that bit and end up wasting the spinach I've bought for it.

Just buy multivitamins as first thing.
Then slowly work on better diet.

My winter go-to is what's known in my house as A Bowl Of Green - steamed broccoli, grilled courgettes, buttered leeks, peas, and green beans, all warm and topped with black pepper, a touch of chili powder, and some parmesan cheese shavings.

Actual heaven.

You can make lovely, filling and healthy homemade soups. The ratatouille soup by Bosh is one of my favourites, I often add soup pasta or lentils to bulk it out a bit and make it more filling.

A simple tomato soup is reasonably quick and easy to make and also healthy. Roast tomatoes and pepper in the oven with a bit of olive oil and salt, I roast with a full bulb (or more!) of garlic but I’m a lover of garlic so you could do less or none. While that’s roasting sauté some onion. After about 30mins add the tomatoes and peppers to the onion and add about a pint of stock (as a veggie I use veg stock but chicken would work well). Squeeze in the gooey garlic. Simmer for a bit and then blitz. Super easy and much tastier than tinned. You could add cream if you want but it doesn’t need it. Easy to batch cook and would be good as a pasta sauce if thickened too. No real quantities, just whack it all in to taste. Add other veg in and make it a veg soup, add some spinach while simmering for some extra iron.

Lentils & vegetables / salad x

Love this! X

Are you just cooking for yourself, or for a family?

Difficult to advise, as you don't give any info. But here goes: breakfast: make porridge (B1, K, E, biotin) in microwave: a scoop of oats and similar volume of water or milk and water. Add fruit: blueberries (C), stewed apple (fibre). No sugar. It stops you tasting natural sweetness in foods. Then have a slice of good bread with butter (A, DE, B12, K2) and Marmite (B6, B12). Lunch: have a tin of sardines in oil on a pike of salad; use the oil for a dressing. Have an orange afterwards. Supper: liver and onions and leafy green veg, mashed potatoes. A pear or a few grapes.

Other people will probably offer much more interesting ideas, but this is easy and cheap.

What do you usually eat? Starting from scratch is difficult, let’s see if we can make some changes to your current foods so it isn’t too drastic and you can stick to it.

Cut out processed meals. Cut down on alcohol. Eat clean and balanced. Fresh fruit, frozen vegetables less waste. Join the weight loss boards.