Quick and Easy Recipes for Every Meal of the Day

| Hillary Rotunda

2022 is off to a busy start! But do not let that hold you back from starting your year off healthy. If you find recipes that you enjoy, are healthy and easy to make, you are more likely to succeed. Below are a breakfast, lunch and dinner recipe that are quick and simple to make, keep/reheat well and are scrumptious. Enjoy!

BREAKFAST: Quick and Easy Egg Bites


  1. ¾ cup of baby spinach-chopped
  2. 1 tomato-diced
  3. 5 turkey sausage links-cooked
  4. ½ cup of shredded cheddar cheese
  5. 10 large eggs
  6. ½ cup of milk of choice
  7. Salt and pepper to taste


  1. Preheat oven at 350 degrees F. Spray a 12-count muffin tray.
  2. Add spinach, tomatoes, sausage, and cheddar cheese one at a time into each cup (the cup should be about half full)
  3. Whisk together eggs, milk, salt, and pepper. Pour mixture over prefilled cups, filling the cup almost to the top.
  4. Bake for 20-25 min and allow to cool. Enjoy warm or cold!1

LUNCH: Healthy Tuna Salad


  1. 10 oz of canned white tuna in water-drained
  2. Two celery stalks, minced
  3. 1 TBSP Parsley
  4. 2 TBSP Red Onion
  5. 1 TBSP Dijon mustard
  6. 2 TBSP Lemon Juice
  7. ¼ tsp Black Pepper
  8. ¼ tsp Salt
  9. 1/3 cup Plain Greek Yogurt


  1. Stir together Greek yogurt, lemon juice, Dijon mustard, salt, pepper and parsley. Make sure it is combined thoroughly
  2. Add in drained tuna, onion and celery
  3. Serve with chopped veggies, on toast or with crackers!2

DINNER: Crockpot Turkey Meatballs


  1. 1.5 lbs ground turkey
  2. ¾ cup Italian bread crumbs
  3. ¼ cup chopped parsley
  4. 1 tsp minced garlic
  5. ½ tsp onion powder
  6. 1 egg
  7. 1/2 cup parmesan cheese
  8. 1 tsp salt
  9. ¼ tsp pepper
  10. 28 oz jar marinara sauce
  11. 16 oz can crushed tomatoes
  12. 15 oz can tomato sauce


  1. Preheat the broiler and spray a cooking sheet with cooking spray.
  2. Mix with hands or spoon turkey, breadcrumbs, parsley, garlic, onion powder, egg, parmesan cheese, salt and pepper.
  3. Shape meat into 1 inch balls and place on cooking sheet. Once prepared, put cooking sheet into oven and broil for about 10 min
  4. After 10 min, with tongs, put meatballs into large crockpot. Gently top meatballs with marinara sauce, crushed tomatoes and tomato sauce. Stir gently if needed.
  5.  Top meatballs with parsley and parmesan cheese and serve over noodles if desired.3

Share this blog with your friends and let us know how your meals turned out!

In health,

Hillary Rotunda, B.A.

Hillary Rotunda

Hillary grew up being active her whole life. After playing many sports, she settled on volleyball and softball, which she played through college at Concordia College in Moorhead, Minnesota. While at Concordia, she earned a double major in exercise science and nutrition. After she moved to the MN twin cities area after college, she earned her certified personal trainer certification from the National Academy of Sports Medicine along with a certified strength and conditioning coach through USA weightlifting. She found passion in motivating people to reach their goals by finding a personalized nutrition and exercise plan that worked best for them. She has worked with clients 1-on-1, as well as small group classes. She looks forward to continuing to grow her knowledge base and help people achieve their health and wellness goals through Live Your Life!

In her spare time, Hillary can usually be found at the gym, playing volleyball, or coaching softball. During the summer, she participates in many sand volleyball leagues and tournaments. She enjoys Minnesota summer activities, such as rollerblading, kayaking, paddle boarding and swimming. She loves playing board games with her friends and family and trying any new recipe she can find.


1 Kay, et al. “Easy Egg Bites ( Muffin Tin Recipe).” Kay’s Clean Eats, 27 June 2021, www.kayscleaneats.com/breakfast/easy-egg-bites-muffin-tin-recipe/.

2 16, Yumna JawadJuly, et al. “Healthy Tuna Salad.” FeelGoodFoodie, 12 Jan. 2022, feelgoodfoodie.net/recipe/healthy-tuna-salad/.

3Sara, et al. “Turkey Meatballs (Slow Cooker).” Dinner at the Zoo, 26 July 2019, www.dinneratthezoo.com/buffalo-turkey-meatballs/#recipe.

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