January is the perfect time to refocus on health and wellness following the indulgent holiday season. Experimenting in the kitchen with nutritious meals is a great way to feel revitalized and establish healthy habits for the year ahead, while also serving as a wholesome evening activity in the darker winter months. Feel free to jazz them up with additional spices for more of a kick and for your own taste. I find that adding smoked paprika, garam masala or harissa powder elevates everything! These meals are packed with flavor, nutrient-dense ingredients, and are easy to prepare after a busy day.
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1. Mediterranean Baked Salmon with Quinoa & Vegetables
Why it’s great: This dish is not only super tasty but also a nutritional powerhouse, delivering a healthy dose of protein, fiber, vitamin B12, vitamin D, potassium and so much more—all in one meal!
Ingredients:
- 2 salmon fillets
- 1 cup of quinoa
- 1 courgette, sliced
- 1 red bell pepper, diced
- 1 cup of cherry tomatoes
- 2 tablespoons of olive oil
- 2 teaspoons of dried oregano
- Juice of 1 lemon
- Salt and pepper to taste
Instructions:
- Preheat your oven to 200°C (400°F).
- Toss the courgette, bell pepper, and cherry tomatoes with olive oil, oregano, salt, and pepper. Spread on a baking tray.
- Place the salmon fillets on the tray, drizzle with olive oil and lemon juice, and season with salt and pepper.
- Bake for 15-20 minutes, until the salmon is cooked through and the vegetables are tender.
- In the meantime, cook the quinoa according to package instructions, keeping a close eye on it so it doesn’t stick to the pan. I like to add in a low-sodium vegetable stock cube for extra flavor.
- Serve the salmon and vegetables over a bed of quinoa, drizzling any juices from the tray over the top for extra flavor.
- Optional: Drizzle with a small amount of sriracha for an extra sweet and spicy kick.
2. Courgetti (Zucchini Noodles) with Turkey Bolognese
Why it’s great: Turkey is one of the leanest, meanest protein machines out there, keeping you full and happy for hours. When you pair it with a medley of vibrant veggies like tomatoes, onions, garlic, and bell peppers, you've got a meal that's not just delicious but also super nutritious! These veggies are like little health superheroes, loaded with anti-inflammatory powers, tons of vitamins and minerals, and fiber galore to keep your gut in tip-top shape. Bon appétit!
Ingredients:
- 3 medium courgettes
- 500g lean turkey mince
- 2 400g cans of crushed tomatoes
- 1 large onion, finely chopped
- 2 garlic cloves, minced (or as many as you like)
- 3 bell peppers, finely chopped
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon dried parsley
- 1 teaspoon smoked paprika
- 1 teaspoon chilli flakes
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
- Spiralize the zucchini/courgette to create "noodles" or use pre-made zucchini noodles.
- Heat olive oil in a frying pan or wok over medium heat. Add onion first for a few minutes, and the garlic, once the onion has turned translucent.
- Add the ground turkey, cooking until browned and fully cooked.
- Stir in the crushed tomatoes, and all spices. Simmer for at least 30 minutes on a low heat. The longer you cook, the more depth of flavor there will be.
- Briefly sauté the zucchini noodles in a separate pan with a bit of olive oil, just until slightly softened.
- Serve the turkey Bolognese sauce over the zucchini noodles.
3. Vegetable Stir-Fry with Tofu & Brown Rice
Why it’s great: Tofu is an amazing plant-based protein, giving you all those essential amino acids for growth, repair, and boosting your immunity. Pairing it with vibrant veggies and wholesome brown rice means this dish is bursting with vitamins like C and potassium, plus it's loaded with fiber. Yum!
Ingredients:
- 1 block (300g) firm tofu, cubed
- 2 cups of mixed vegetables (e.g., broccoli, carrots, bell peppers)
- 1 cup of cooked brown rice
- 2 tablespoons of soya sauce
- 1 tablespoon of sesame oil
- 1 teaspoon of grated ginger
- As much garlic as you like
- 1 tablespoon of olive oil
- Optional: garnish with sesame seeds and green onions for extra flavor and freshness
Instructions:
- Heat olive oil in a large skillet or wok over medium-high heat. Add tofu and cook until golden on all sides, then remove and set aside.
- In the same skillet, add sesame oil, ginger, and garlic. Stir until fragrant.
- Add the mixed vegetables to the wok and stir-fry for 5-7 minutes. The longer you stir-fry, the softer the veggies will be.
- Return the tofu to the skillet and pour in the soy sauce, stirring to combine.
- Serve the stir-fry over cooked brown rice, garnished with sesame seeds, chilli flakes and fresh green onions.
4. Spaghetti Squash with Spinach and Feta
Why it’s great: This dish is packed with healthy ingredients that make for a delicious, nutrient-dense meal without all the processing. Spinach is a nutritional powerhouse, full of antioxidants, great for your skin, and loaded with iron. Squash brings a ton of vitamin C, vitamin B6, and beta-carotene to the table. And let's not forget feta that’s full of bone-friendly nutrients like phosphorus and protein. Altogether, this dish is not only tasty but also super balanced.
Ingredients:
- 1 medium spaghetti squash
- 3 cups of fresh spinach
- 100g feta cheese, crumbled
- As much garlic as you like
- 1 tablespoon of olive oil
- Salt and pepper to taste
- Optional: chilli flakes for a bit of heat
Instructions:
- Preheat your oven to 200°C (400°F). Cut the spaghetti squash in half lengthwise, remove the seeds, and drizzle with olive oil. Season with salt and pepper.
- Place the squash halves cut-side down on a baking tray and roast for 35-40 minutes, until tender.
- Once cooked, use a fork to scrape the squash into spaghetti-like strands.
- Heat olive oil in a frying pan or wok over medium heat. Add garlic and cook until fragrant. Toss in the spinach and cook until wilted.
- Combine the spaghetti squash, cooked spinach, and crumbled feta in a bowl. Mix well, adding red pepper flakes if desired.
Final Thoughts
These recipes are designed to help you start the year with a focus on health without sacrificing flavor. By incorporating nutrient-packed ingredients, you’ll feel satisfied and energized as you get back on track. These nutrient-dense meals serve as the perfect performance fuel, allowing you to achieve your fitness goals with quick recovery times.
You might also be interested to read:
7 Best Foods to Lift Your Mood During Winter
Understanding Metabolism: The Key to Your Body's Energy Management