3 healthy recipes that tick all 25 habEAT boxes

Hi Friend!

In the beginning, it may seem daunting and overwhelming when you have a glance at the number of boxes you need to tick. But let us assure you, once you get in the habit of ticking the boxes and planning your meals, it becomes just as easy as brushing your teeth. Ok fine maybe not that easy but you get where we are headed. 🙂

Below we have included how a typical day will look like if you had to tick all the boxes. We don’t want you to feel “stressed” if you don’t tick all the boxes or get enough of the portion sizes in. Tick as many boxes that you are able to, then build on that. Remember it’s not about perfection, it’s about being consistent and conscious about your healthy eating habits and how you feel.

A day of habEAT eating (i.e. ticking all the boxes):

Breakfast – Super seedy oat bowl

IngredientsFruits (1.5/3)Seeds (2/2)Grains (1/2)Spices & Herbs (1/6)
1/2 cup dry oats/1 cup cooked oats1
1/2 tablespoon sunflower seeds1/2
1/2 tablespoon pumpkin seeds1/2
1 tablespoon flaxseeds1
1/2 cup blueberries1/2
1/2 cup raspberries1/2
1/2 banana1/2
1 cup plant-based yogurt
1/4 teaspoon cinnamon1


Mix your oats, seeds and cinnamon together. Then mix in your yogurt and top it off with the fruit.

Lunch – Buddha bowl

IngredientsGreen veg
Purple veg
Orange / Yellow veg (1.5/1)Red veg (1.5/1)Fats/oils (1/1)Grains (0.5/2)Legumes (1/3)Spices & Herbs (5/6)
1/2 cup cooked quinoa1/2
1 cup cooked chickpeas1
1 cup cooked broccoli1
1/2 cup cooked pumpkin, cubed1/2
1/2 cup red bell pepper, sliced1/2
1/2 cup raw purple cabbage, diced1/2
1/2 cup cucumber, sliced1/2
Spring onion (garnish)1
1 tbls tahini1
salt & pepper2
1 tsp oregano
1/2 juice of lemon1
1 tsp sumac1


1. Prepare the vegetables and quinoa the day before or on the same day by lightly steaming or oven baking with no oil. Place all ingredients in a bowl and mix in the dressing and sprinkle spring onion over.

2. Whisk all the dressing ingredients together until well combined.

Dinner – Vegetable curry with wild rice

IngredientsGreen veg (1.5/3)Purple veg (0.5/1)White veg (1/1)Orange/ Yellow veg (0.5/1)Red veg (0.5/1)Grains (0.5/2)Legumes (0.5/3)Spices & Herbs (7/the 6)
1/2 cup raw eggplant1/2
1/4 cup chopped raw tomato1/4
1/4 cup raw red bell pepper diced1/4
1/2 cup chopped raw yellow zucchini1/2
1/2 cup raw cubed potato1/2
1/2 cup raw diced onions1/2
1 cup raw spinach1
1/2 cup raw kale1/2
1/2 cup cooked black beans1/2
1/2 cup cooked wild rice1/2
1 tsp cumin1
1 tsp paprika1
1 tsp garam masala1
Salt & Pepper2
Coriander and parsley, chopped2


In a pot add 1/2 cup water with all the spices. When it slowly starts to simmer then add in potato, eggplant, onion, and tomato.

Once they are halfway cooked add the rest of the ingredients besides the kale and spinach.

Continue to cook until ready. Switch off the heat and mix in the spinach and kale. The heat will cook the greens so that it doesn’t get overcooked and the nutrients are still intact. Serve over the rice and garnish with coriander and parsley


SnacksFruits (3)
1 apple1
1 cup papaya1

So there we go, look how vibrant and nutrient-dense that is! All these colors and varieties come along with their own set of vitamins and minerals ready to provide the body with optimal wellbeing. 

We don’t want you to think that you have to make complicated recipes or extravagant meals, this is not the case at all. When you use whole foods they have a natural affinity to be wholesome and delicious. Simple meals, easy recipes, delicious and nutritious outcome.

On the weekend when you have more time to spend in the kitchen, go ahead and make those pies, risottos, pulled bbq jackfruit burgers, ok im going to stop, I’m getting hungry now!

But in short, don’t get so caught up on the “aesthetics” of food or beating yourself up for not ticking all the boxes. Just by ticking half, you are already making progress. Get on the health path and it’s only upwards from there! 

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1 thought on “3 healthy recipes that tick all 25 habEAT boxes


    hi there

    There are vegetables in the menus you sent me I am unable to eat. Can I just substitute with any veg. I also havent found a plant yogurt here that suits me. I am not good with coconut and most cheeses and yogurts are made with coconut in S.A. I cannot eat anything that is not organic so I eat whatever I can find in season that is organic, so also raspberries are not available now, or organic papaya.

    Warm regards


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