Tanveer Nawaz Health, Beauty, Fashion, Novels & Urdu Poetry Meal planning is constructive when you are trying to eat food that is good for your health. Going through a go-to list of meals that are easy to make and nutritious, and helpful in saving your money and time. It’s helpful primarily when the recipe uses long-lasting ingredients or pantry staples that you would like to have in your hands.
So, here we will share well-researched, healthy, and leisurely lunches, breakfasts, and dinners, including some low-budget options and kid-friendly.
Breakfast
- Loaded avocado toast
Avocado toasts are a good source of very filling and healthy fats. It’s used as the best nutritious breakfast.
Start your day with a toasted slice of a hundred percent whole rye, sourdough bread, or grain. In a bowl, mash half of an avocado with some lemon or lime juice. Now spread it to the top of the toast. Top with crumbled cheese, seeds, cherry tomatoes, baby greens, chopped nuts.
- Overnight oats
If you don’t want prep time in your morning, then overnight oats are a healthy and easy breakfast. These are made with ingredients that are not going to break the bank because these are basic.
- Cheese egg bake and broccoli
Eggs are the best source of several different proteins, minerals, and vitamins essential for a healthy body and a healthy day.
It’s a highly customized and favorite reader recipe. You can also feel free to add chopped spinach, cheese, milk, sliced bell peppers, or even mushrooms too.
- Fruit Parfaits and Yogurt
Yogurt contains an essential and also important ingredient for our body bones called calcium. It can be proved as a healthy breakfast in the morning.
You can also set out fresh fruit, nuts, seeds, Greek yogurt, and granola for your family at the breakfast table so that they can make their parfaits.
Lunch
- Italian Pasta Salad
Pasta salad can be a nutritious and balanced meal. It’s made with non-starchy vegetables, cooked pasta, cheese, beans, or meat.
Plus, pasta salad can be served cold, and we can keep it well in the lunch boxes and fridge. Check out the delicious Italian pasta salad for an affordable and healthy option.
You can add mozzarella cheese, white beans, and diced chicken for gaining proteins. For getting the extra fiber, you can make whole wheat pasta.
- Slow Cooker Lentil Soup
Another easy and healthy option for lunches is slow Cooker meals. The lentil soup contains veggies and has pantry ingredients and spices.
What you want more? Lentils are a rich source of fiber and plant-based protein that is used to keep you healthy and full till the rest of the day.
- Banana roll-ups and Peanut butter
Banana and peanut butter are considered a winning combo, and these are most of the favorite for kids, even elders in lunch. Bananas are the best sources of potassium that are essential for healthy blood pressure.
Two tablespoons of about 30 grams of peanut butter spread it on the top of the flour tortilla. Peel the banana and place it to the bottom of the tortilla and roll it up in the end.
Now slice it into small pieces or bite-sized pieces. If you don’t want peanut butter, then you can also try sunflower seed butter.
- Veggie quesadillas
Veggie quesadillas can be made so quickly and called the easiest recipe to be made. In this way, the kids can also get more and more veggies to eat. Eating vegetables is best for long life and low risk of disease.
You can add sliced peppers and onions or sautéed or roasted veggies. Feel free to add chicken or beans for getting more proteins.
Dinner
- Freezer/Fridge stir-fry
Stir-fry usually consists of non-starchy veggies, carbohydrates (like rice or noodles), and protein. Therefore, these are considered balanced dietary meals that can keep you healthy and full all over the night.
After a heating drizzle of oil in a wok or skillet:
- Add sliced sirloin steak, diced chicken, tofu, or shrimp.
- Cook it well of its every side.
- Remove the cooked one from the wok or skillet and put it aside.
Addition of 2 to 3 cups of veggies to the wok or skillet with oil. After cooking this thing, add proteins into the pan.
It can be served with wheat noodles or brown rice if you want or desire.
- Caprese chicken breast
For having a meal in front of your dining table within only 30 minutes, you can cook chicken breasts of Caprese salad ingredients like basil, mozzarella, and tomatoes.
You can make this recipe in a single skillet, and instructions are so easy. You can make pasta when it gets cooked, and after this, you will have a healthy dinner in no time.
- Healthy cheese and mac (with veggies)
The cloud pleasers are cheese and mac, and it is a definitely obvious fact. If you add veggies to cheese and mac, it can bring the nutrition up.
Making the cheese and mac from scratch can avoid excessive sodium, controls the ingredients, or unnecessary additives too.
It is another crucial kid-friendly meal and features both cauliflower and zucchini.
It contains minerals and vitamins from veggies, carbs from pasta, and fat and protein from cheese.
- Taco salad
You can prepare this recipe in advance and eat it later. Combine cooked ground beef and taco seasoning, chopped romaine, guacamole or avocado, pinto or black beans, and shredded cheese. Fun addition includes cooked corn, sliced radishes, and crushed chips of tortilla.
- Lentil Bolognese
One of the simplest dinner combinations includes sauce and pasta. But if we talk about lentil Bolognese, it increases the nutrition and healthiness of meal.
You can follow this recipe as a vegan dish with steamed green beans or a side salad for extra veggies.
For a healthy life, we can’t neglect the importance of healthy and easy breakfast, lunches, and dinners every day. But the right choice at the right time will benefit you more as compared to eating everything at the wrong time or nothing at all. A balanced diet includes healthy, easy, and balanced dinners, lunches, and meals, so if you are not paying heed to these things, it is the correct time to balance your diet for a healthy life ahead.
