12 Healthy & Easy Recipes for Breakfast, Lunch and Dinner - MensXP.com
“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.”
– Ann Wigmore
Eating healthy and a balanced diet is as important as working out to maintain a healthy lifestyle. But most often it is difficult to do so for various reasons.
Either it's because you are staying alone and find it cumbersome to cook for one person. Or it may also be because you are a novice in the kitchen and most often do not know the right recipes. You may also belong to the category that thinks that healthy food does not taste good.
Well, this article will list out some healthy recipes broken down into breakfast, lunch and dinner that are not only easy to cook but also taste good.
So, take note and get cooking!
Table of Contents
5 Healthy, Easy & Quick Breakfast Recipes
1. Overnight Oats
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Oats are one of the healthiest breakfast options and they help in reducing cholesterol levels and keeping the heart healthy. This recipe requires minimum preparation time in the mornings.
To make this, combine a half cup of oats with a tablespoon of chia seeds, cinnamon, almond butter and almond milk and let it set overnight by storing it in the refrigerator. In the mornings, you can add protein powder and berries to the mix and you are all set.
You can opt for Yogabar Oats for this recipe.
© Amazon India
2. Sheet Pan Sweet Potato Hash with Eggs
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To make this, preheat the oven to 400 degrees Fahrenheit and line a large sheet pan with parchment paper. Mix sweet potatoes, onion, garlic, bell pepper, beans, corn, oil, chilli powder, cumin, paprika, ¼ teaspoon of salt and ¼ teaspoon of pepper in a bowl.
Place this mixture into the pan and bake for 18-20 minutes. Remember to stir after 10 minutes. Once baked, create 8 partitions in the mixture and gently crack eggs into each partition. Add ¼ teaspoon of salt and ¼ teaspoon of pepper to garnish the eggs and bake for another 8-10 minutes till eggs are set.
Garnish with cilantro and you are ready to eat this gluten-free, high-fibre, high-protein hearty breakfast.
3. Spinach, Mushroom and Quinoa Breakfast Bowl
This is a simple recipe that involves sautéing of mushroom and spinach mixture. Eggs are added on top as provide the necessary protein. It is then eaten with a side of cooked quinoa. If you are not fond of quinoa, you can even have a slice of toast on the side.
To sauté, add mushrooms after heating oil in a large skillet over medium-high heat. Add salt and black pepper and cook for 5-7 minutes till most of the liquid has evaporated. Add spinach and cook for another 2 minutes, stirring occasionally.
Divide the spinach and mushroom mixture into four parts, and crack an egg in each of these parts. Season the eggs with salt ad pepper and cook for 2-3 minutes until the eggs are cooked. Cover the skillet with a lid to ensure uniform cooking.
Remove the mixture and transfer it to a plate. Eat it with cooked quinoa/ toast for a sumptuous and healthy breakfast.
You can opt for True Elements' ready-to-cook quinoa for this recipe.
© Amazon India
4. Banana, Egg and Oatmeal Pancakes
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Blend ½ banana, 2 eggs and ¼ cup of oats in a blender until smooth. Use ¼ cup of this mixture to portion out the batter and cook on the stove like a regular pancake.
Top it with maple syrup, berries, almond butter, or any of your favourites to enjoy a protein-rich, healthy and tasty breakfast.
5. Smoothie
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If you are in a rush and want breakfast on the go, then a smoothie is the perfect solution.
There are various combinations that you can opt for when blending a smoothie. Here is one such healthy recipe.
Add ½ cup of almond milk, 1 scoop of vanilla protein, 1 scoop of proteins collagen, a little frozen cauliflower, rich amounts of spinach, and one teaspoon of moon juice dust. Add a pinch of cinnamon, a tablespoon of almond butter and a tablespoon of cocoa powder to the mixture and blend for a few minutes. Pour out the smoothie and you are ready to go.
A good choice for this recipe is the Nutribullet PRO-high-speed smoothie maker.
© Amazon India
4 Healthy, Easy & Quick Lunch Recipes
6. Italian Pasta Salad
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Add pasta to a bowl of water and let it cook for about 15 minutes.
While the past is cooking, you can prepare the salad dressing by mixing oil, vinegar, garlic, mustard, salt and pepper in a large bowl. Once the pasta is cooked and the water has been drained, add it directly to the oil and vinegar dressing while it is still hot. This way it will absorb the dressing as it cools making it rich in flavour.
Once the pasta has cooled for about 20 minutes, add canned artichoke hearts, roasted red peppers, scallions and cherry tomatoes.
Finally, garnish with olives and basil and your lunch is ready to serve.
The advantage of this recipe is that you can make the dressing in advance and even chop and store the vegetables so that they are ready when you cook.
7. Veg Quesadillas
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For this recipe, you can use leftover roasted or sautéed vegetables. You can also slice onions and peppers and store them in the fridge before cooking for ease and to save time.
Place flour or corn tortilla in a skillet over medium heat. On one side, sprinkle shredded cheese and then add the vegetables. Add more cheese on top and let it cook after covering the skillet with a lid. Once the cheese has melted, fold the half without the cheese over the other half, plate it and slice it into pieces to eat with salsa, guacamole or sour cream.
This is a healthy option since it is rich in vegetables which help in combating infection and increase immunity. You can even add chicken to it for a protein-rich meal.
8. Kale, White Bean and Chicken Soup
In a large Dutch oven, sauté onion and celery until they turn soft. Add cabbage and continue to cook until slightly wilted. Add garlic and cook until fragrant.
Add chicken broth, shredded cooked chicken, cannellini beans, dried parsley, oregano, salt and pepper, kale, zucchini and lemon juice, and cook until the chicken is warmed through, the zucchini has softened and the kale has wilted.
This soup is rich in texture, flavourful and easy to cook within 30 minutes giving you a healthy lunch option.
© Amazon India
Get your instant chicken soup here
9. Avocado Tuna Salad
You start by prepping the vegetables. You can mash up the avocado, chop fresh cilantro, slice red onions, and squeeze juice from half a lemon which when mixed with olive oil is used to dress the salad.
Take canned tuna, drain it and flake it in a bowl. Mix it with celery, chopped avocado, red onions and cilantro in a large bowl to form the base of the salad.
Pour lemon juice and olive oil mixture to dress the salad, add salt and pepper and you are ready to eat.
You can even dress this salad and make it more filling by adding sliced apples, chopped nuts and extra vegetables. You can eat it with a side of whole-wheat bread or crackers.
To serve this easy and healthy recipe, you can opt for the reasonably priced Nestasia white and red teardrop round ceramic salad bowl available on amazon.
© Amazon India
Quick & Easy Dinner Recipes
10. Stir-Fry
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You can use leftovers and ingredients already present in your fridge to make this.
For protein, heat a bit of oil in a skillet and add diced chicken, steak, tofu or shrimp. Cook for a few minutes until each side is properly cooked. Remove and set aside.
Add 2-3 cups of vegetables to the skillet with a little more oil and cook for a few minutes. Add the protein back into the skillet.
To make the sauce, add ¼ cup of vegetable broth, ¼ cup of soy sauce, 1 tablespoon of maple syrup or honey, minced garlic and 1 tablespoon of cornstarch and mix it thoroughly. Pour it into the skillet and cook till the sauce thickens.
You can serve it with brown rice or whole wheat noodles and you have a balanced, nutrient-rich dinner ready in no time.
11. Chickpea Curry
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Sauté onion in oil for about 5 minutes and add garlic and curry paste. Cook for 1-2 minutes while stirring occasionally.
Add coconut milk and canned chickpeas and cook for another 10 minutes stirring often.
Add a bit of lemon juice, salt as per taste, 1 teaspoon of sugar, cherry tomatoes, baby spinach and chopped basil. Cook for another minute or two until the spinach wilts.
You can even add more vegetables to make it healthier and the best part of this recipe is that it can be stored and reheated for future use.
12. Caramelized Onion and Spinach Grilled Cheese
© Asnim Ansari on Unsplash
This is a healthier version of the standard grilled cheese sandwich for the days when you are too lazy or out of dinner options.
To make this, butter two slices of whole-wheat bread. Place one slice in a skillet on medium heat. Make sure that the buttered side is facing down.
Add a slice of cheese on top followed by caramelized onion and a few spinach leaves. Add another slice of cheese and top it with the other slice of bread, buttered side facing up.
Cover the skillet with a lid and let it cook till the cheese melts.
And you have an easy and healthy dinner ready in no time.
You can alternatively make it using a sandwich grill maker such as the one from Borosil.
© Amazon India
Conclusion
These are a lot of options for healthy recipes that you can make with the least amount of effort and yet enjoy the flavours.
There is no shortage of such recipes. All it takes is the right motivation to eat a healthy diet and follow a disciplined life.
Once you get in the habit of cooking these simple yet savoury meals, you will appreciate the effect it will have on your life in terms of increased stamina, greater alertness, and a happier and more positive outlook.
In the words of Bethenny Frankel,
“Your diet is a bank account. Good food choices are good investments.”
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