When attempting to eat healthily, meal planning may be beneficial.
Having a list of go-to dinners that are both healthful and simple to prepare may save you time and money, mainly if the recipes employ pantry staples or long-lasting products that you are likely to have on hand.
Here are 26 quick and nutritious breakfasts, lunches, and dinners, including several kid-friendly and low-cost alternatives.
Breakfast
1. Oatmeal with overnight oats
Overnight oats are a quick breakfast option that doesn’t need any preparation in the morning. They’re also created using simple materials that won’t break the wallet.
Oats are also high in beta-glucan fiber, which may help decrease cholesterol and reduce your heart disease risk. (1)
There are other overnight oat recipes on the internet, but these simple banana overnight oats are my favorite.
2. Avocado toast with toppings
Avocado toast may be a healthful breakfast since avocados are high in healthy fats and satisfying.
Begin with a toasted piece of whole grain, rye, or sourdough bread. Mix half an avocado and some lime or lemon juice in a small bowl. This should be spread on top of the bread.
Add one or two eggs for a protein boost, or crush white beans into the avocado for a vegan alternative. Crumbled cheese, chopped nuts, seeds, baby greens, or cherry tomatoes may be sprinkled on top.
3. Egg bake with broccoli and cheese
Eggs are a great source of protein, as well as a variety of vitamins and minerals that are essential for good health.
Make this 12-serving egg bake ahead of time and enjoy healthy leftovers all week for leisurely mornings.
It’s a reader favorite on my food site and exceptionally adaptable. Feel free to substitute whatever sort of cheese or milk you have on hand, as well as sliced bell peppers, chopped spinach, or mushrooms.
The recipe for my quick broccoli and cheese egg bake can be found here.
4. Fruit and yogurt parfaits
Yogurt contains calcium, an essential element for healthy bones, and is thus an excellent complement to your breakfast. (2)
Yogurt parfaits appeal to children and adults, and you don’t even need a recipe to prepare them.
Set out Greek yogurt, fresh fruit, granola, almonds, and seeds for your family to create their parfaits if you have time in the morning. Use plain yogurt and granola that don’t have a lot of sweeteners to keep the added sugar amount low.
You may also make the parfaits ahead of time. Please put them in separate jars and store them in the fridge.
5. Chia pudding with chocolate and cherries
Chia pudding is a simple yet satisfying breakfast that requires just a few ingredients. The most incredible thing is that you may make the dish at night and wake up the following morning to a creamy and delectable pudding.
Furthermore, chia seeds are high in antioxidant chemicals. Antioxidants aid in the battle against reactive chemicals known as free radicals, which harm cells and may lead to illness. (3)
Chia pudding comes in various flavors, but this chocolate cherry chia pudding is one of my faves.
6. Egg cups with bell peppers
Cut bell peppers in half lengthwise and remove the stems and seeds for a quick, veggie-packed breakfast. Please place them in a greased baking dish and bake at 350°F (175°C) for 15 minutes.
After taking the dish out of the oven, gently break one egg into each pepper. Bake for another 15 minutes or until the eggs are done to your preference. Before serving, garnish with herbs, red pepper flakes, or cheese.
One dish comprises two pepper halves, each stuffed with one egg. Not only will the eggs provide protein, but bell peppers are high in immune-boosting elements such as vitamins A and C. (4)
It should be noted that boiling might degrade vitamin C. As a result, while attempting to retain vitamin C content, a shorter boiling time is desirable.
7. granola bars with peanut butter
Instead of settling for a store-bought choice that may be high in added sugar, consider making your granola bars. Making them at home might also save you money.
This recipe for peanut butter granola bars is simple to prepare and suitable for children. It also contains instructions for making them vegan.
According to research, the chemicals in peanuts may inhibit cholesterol absorption from the diet, which may assist those with high cholesterol levels, putting them at a higher risk of heart disease. (5)
Lunch
8. Italian pasta salad
Pasta salad may be a healthy and well-balanced dinner. Cooked pasta, non-starchy veggies, meat, cheese, or beans are common ingredients.
Furthermore, spaghetti salad is served cold and stays nicely in the refrigerator and lunch boxes.
For a nutritious, low-cost alternative, try this Italian pasta salad. To add protein, add chopped chicken, mozzarella cheese, or white beans, and use 100 percent whole wheat pasta for added fiber.
The dressing’s olive oil is also high in heart-healthy monounsaturated fats. (6)
9. Lentil soup in the slow cooker
Slow cooker dishes that may be “dumped and go” are a convenient lunch choice. Make these over the weekend to enjoy for lunch during the week, or assemble the ingredients in the morning to have a hot meal ready by midday.
This crockpot lentil soup is full of vegetables and made using cupboard spices and ingredients.
Furthermore, lentils include plant-based protein and fiber, which will help you feel filled for longer.
10. Roll-ups with peanut butter and bananas
Peanut butter and banana are a successful culinary combination, and these roll-ups are ideal for children.
Bananas are also a good source of potassium, a mineral that helps maintain healthy blood pressure. (7)
On top of an 8-inch (20-cm) flour tortilla, spread around two tablespoons (30 grams) of peanut butter. Place a peeled banana towards the bottom of the tortilla, then wrap it up gently.
Cut it up into bite-sized pieces. Sunflower seed butter is a peanut-free alternative. Add a sprinkle of honey on top of the peanut butter before rolling the tortilla if you like it sweeter.
11. meal prep bowls with sweet potato and black beans
Taco or burrito bowls are a quick and simple lunch option.
Prepare the ingredients ahead of time, keep them separately in the fridge, then assemble your bowl when ready to eat.
My sweet potato black bean meal prep bowls are packed with nutrients and topped with a simple avocado lime sauce.
The avocado’s healthful fats can help you absorb more fat-soluble elements from the meal, such as the vitamin A carotenoids in sweet potatoes.
12. Healthy tuna salad with cranberries
Canned tuna is an inexpensive component to have on hand for fast dinners.
It’s also high in protein and healthy fats, so you’ll stay full and happy.
This nutritious tuna salad with cranberries contains just a few ingredients and may be served with bread, crackers, or lettuce cups.
13. Veggie quesadillas
Veggie quesadillas are one of the simplest meals to prepare and a great way to urge kids to eat more vegetables. Vegetable consumption has been related to a decreased risk of illness and a longer life.
You may substitute sliced onions and peppers with whatever leftover roasted or sautéed vegetables you have on hand.
In a pan over medium heat, place a flour or corn tortilla. Sprinkle shredded cheese on one side, then top with vegetables and additional cheese. Cook for a few minutes, with the cover on, until the cheese has melted.
Fold the cheese-free side of the tortilla over the other half. Remove from the grill, slice it, and serve with guacamole, salsa, or sour cream. For additional protein, feel free to add beans or poultry.
Dinner
14. Fridge/freezer stir-fry
Making a stir-fry using things you already have on hand is a quick and straightforward way to get a nutritious supper on the table.
Stir-fries are often made from protein, non-starchy vegetables, and carbohydrates such as rice or noodles. As a result, they’re well-balanced meals that will keep you satisfied.
In a big skillet or wok, heat a drizzle of oil. Diced chicken, sliced sirloin steak, shrimp, or tofu may be added. Cook it for a few minutes on each side or until it’s done. Set it aside after removing it from the skillet.
Add 2–3 cups (300–450 grams) of vegetables to the skillet with a bit of additional oil—Cook for a few minutes before adding the protein back to the pan.
To make the sauce, combine 1/4 cup (60 mL) vegetable broth, 1/4 cup (60 mL) low sodium soy sauce, one tablespoon (15 mL) maple syrup or honey, two cloves of chopped garlic, and one tablespoon cornstarch in a mixing bowl. Pour the ingredients into the skillet and simmer, constantly stirring, until it thickens.
This should take around four servings. If preferred, serve with brown rice or whole-wheat noodles.
15. Baked potato bar with healthy toppings
Baked potatoes are one of the most cost-effective ways to prepare a nutritious dinner. In addition, potatoes are high in potassium, magnesium, iron, and vitamins B6 and C.
Because they include energetic carbohydrates, pair them with a source of protein, some non-starchy vegetables, and healthy fat for a well-rounded meal.
Check out these tips for creating a nutritious baked potato bar for a family lunch.
16. Caprese chicken breasts
Try chicken breasts with Caprese salad components — tomatoes, mozzarella, and basil — for a tasty 30-minute supper.
This recipe contains directions for cooking them all in one pan. Make some spaghetti while they’re cooking, or even better, ahead of time, and you’ll have a balanced supper in no time.
The chicken serves as a satisfying source of protein. Tomatoes are also high in lycopene, an antioxidant that promotes heart health.
17. Sheet pan pork chops and sweet potatoes
Sheet pan dinners are the pinnacle of easy cooking. They also make cleaning a breeze.
This hearty and balanced sheet pan supper includes pork chops, sweet potatoes, onions, apples, and pantry spices. The leftovers also make an excellent lunch the following day.
Pork is high in minerals, including selenium, a vital element for proper reproduction and thyroid function.
18. Healthy mac and cheese (with veggies)
Mac & cheese is usually a crowd-pleaser, and adding vegetables boosts the nutrients.
Making your mac and cheese allows you to manage the ingredients and prevent extra sodium or unneeded additions.
This kid-friendly mac and cheese contain both zucchini and cauliflower. It has carbohydrates from pasta, vitamins and minerals from vegetables, and protein and fat from cheese.
19. Taco salad
Another meal that you can prepare ahead of time and assemble when you’re ready to eat is taco salad.
Chop the romaine, then add the cooked ground beef with taco seasoning, sliced cherry tomatoes, avocado or guacamole, shredded cheese, and pinto or black beans. Sliced radishes, roasted corn, or crumbled tortilla chips are also tasty additions.
Thin plain Greek yogurt with lime juice and spread it over the salad for a quick and healthful dressing. Greek yogurt adds protein and calcium to the diet.
20. Beef and broccoli in the slow cooker
Beef and broccoli is a popular take-out meal that can be readily made at home using healthful ingredients at a lower cost.
It can also be cooked in the slow cooker, which means less cleaning.
Beef is also high in iron, which is required for red blood cells to carry oxygen throughout the body, and vitamin B12, which aids in producing red blood cells.
Try this slow cooker beef, and broccoli dish served over quinoa for a nutritious supper.
21. Quick chickpea curry
Homemade curry is a quick and straightforward vegetarian supper ideal for hectic evenings. It’s pretty tasty, and you may even have all of the ingredients on hand.
Chickpeas, a plant-based protein, fiber, and vitamin source, may help lower blood sugar levels.
This is one of my favorite chickpea curry supper dishes. It takes just 20 minutes to prepare.
22. Teriyaki chicken zoodles in one pot
Nothing beats a one-pot dish for a simple and healthful supper, mainly when it’s filled with vegetables.
Spiralized zucchini is the basis for these one-pot teriyaki chicken zoodles, which are covered in a homemade teriyaki sauce.
Chicken breasts provide satisfying protein, while pineapple pieces offer natural sweetness, fiber, vitamins, and minerals.
23. Salmon burgers with slaw
It might be challenging to figure out how to include more fish into your diet, but this dish utilizing canned salmon makes it a lot simpler.
Salmon is a good source of omega-3 fatty acids in the diet. The omega-3 fatty acids aid in improving brain function and reducing plaque formation in the arteries, which is connected to heart disease.
Aside from the salmon, these burgers are made with simple ingredients and quick enough for even the busiest evenings. They’re also served with a cabbage slaw, which counts as one of your five daily vegetables.
The entire recipe for salmon burgers with slaw can be found here.
24. Eggs with stewed tomatoes in the same pot
Grab a can of tomatoes, some cupboard spices, and a few eggs, and you’ll be on your way to a nutritious lunch in no time.
Tomatoes include medicinal substances that may help lower the risk of obesity, heart disease, and even some malignancies.
Heat a drizzle of olive oil in a large pan over medium heat. Combine chopped onion, a few minced garlic cloves, two teaspoons smoked paprika, one teaspoon ground cumin, and 1/4 teaspoon chili powder in a mixing bowl.
Cook for a few minutes or until it’s aromatic. Pour in a 28-ounce (790-gram) can of whole peeled tomatoes. Cook for 10 minutes on medium-low heat or until the tomatoes have broken down. Using the back of a spoon, make four wells for the eggs.
Crack an egg carefully into each well, cover the pan, and cook until the eggs are set. Serve hot with pita bread. This recipe yields two servings.
25. Lentil bolognese
Pasta and sauce have always been a basic supper combo, but I prefer to up the healthiness by cooking a lentil bolognese.
Because of the health-promoting bioactive chemicals found in lentils, eating them has been linked to a decreased risk of diabetes and heart disease (18Trusted Source).
Make this lentil bolognese recipe and serve it over pasta for a hearty, vegan meal. To add some vegetables, do it with a side salad or steamed green beans.
26. Prepared turkey meatballs
Turkey meatballs are a healthful and adaptable alternative that can be made ahead of time. They go well with spaghetti, sandwiches, and salads.
These simple make-ahead and freeze turkey meatballs utilize pantry basics like old-fashioned oats instead of bread crumbs and may be prepared with fresh or dried herbs.
Turkey includes iron, phosphorus, zinc, B vitamins, and satisfying protein.
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