Eating balanced and nutritious meals plays an essential role in maintaining optimal health and productivity. Healthy, well-balanced meals fuel the mind and body, and having a collection of recipes for eating well on hand will give you an edge when you create your weekly meal plan and head to the supermarket. The easy recipes and meal ideas we share below are sure to revolutionize your daily routines and meal planning.
Quick and nutritious breakfast ideas
1. Overnight oats with fruit and nuts
Overnight oats are an excellent breakfast option because there's no morning prep time. When you make overnight oats with basic pantry ingredients, this nutritious meal is also budget-friendly.
Best of all, oats are loaded with beta-glucan fiber, which may reduce heart disease risk and lower cholesterol levels. Adding some fruit or berries provides even more nutrition, while a handful of nuts on top of your cooked oatmeal gives your morning a nice protein boost.
2. Greek yogurt parfait with granola and berries
When you eat Greek yogurt for breakfast, you're giving yourself protein to get your day off to the best start. Additionally, yogurt is a calcium-rich food, and calcium is important for promoting bone health. Greek yogurt is also rich in riboflavin, vitamin A, B vitamins, and selenium.
Greek yogurt parfaits can be prepared in advance if you compile them in individual jars and stash them in the fridge. Adding granola gives you protein and fiber, both of which can make you feel fuller as you tackle your day. Also, studies suggest eating antioxidant-rich berries regularly may improve insulin levels and blood sugar.
Simple lunch recipes for busy days
3. Quinoa salad with veggies and vinaigrette
Most people know that a diet high in vegetables has many benefits. Vegetables can reduce the risk of heart disease and stroke, along with lowering blood pressure, reducing the risk of digestive problems and eye disease, positively impacting blood sugar, and even preventing some types of cancer.
This healthy lunch loaded with veggies is even more nutritious when you add nutrient-dense quinoa. Quinoa is an excellent source of protein, fiber, vitamin B6, and many minerals.
4. Veggie wrap with hummus and mixed greens
Hummus is a power spread and dip in Middle Eastern cuisine. However, this filling dip has gained widespread appeal as a healthy meal component and snack around the world. While hummus is tasty, it's also a versatile food packed with nutrients such as folate and iron. Additionally, hummus offers several health benefits.
For a quick and easy lunch, spread a veggie wrap with your favorite hummus. Then, top it off with nutritious mixed greens.
Flavorful dinner options for healthier evenings
5. Stir-fried tofu with mixed vegetables and brown rice
Tofu is a nutrient-dense protein and a favorite among many people who eat a vegan or vegetarian diet. However, tofu is also a nice option for meat eaters who want to enjoy a meatless Monday or just add more plant-based foods to their diet.
A stir-fry is easy to prepare, and pairing tofu with veggies and brown rice allows you to get a full meal on the table quickly. Choosing brown rice over white rice is another sound choice. Brown rice is a whole grain, so it's an excellent source of riboflavin (vitamin B2), folate, calcium, and potassium.
6. Grilled chicken with quinoa and steamed broccoli
Food cooked on a grill almost always feels like a celebration, but it doesn't have to be high in fat and calories to be delicious. Grilled chicken is a rich source of protein, which helps build and repair tissues while ensuring you maintain muscle mass.
Quinoa is a fiber-rich food that also has protein. Add broccoli to this delicious meal and it's well-balanced with plenty of fiber, vitamins, minerals, and bioactive compounds.
7. Chicken and vegetable stir-fry with rice
Chicken is a go-to meat in many households. It tends to be an affordable meat option, and it works well with all types of vegetables and grains.
A stir-fry made with chicken and vegetables is perfect when served with any type of rice. Consider brown rice for the extra nutritional benefits we mentioned above. Plus, brown rice contains flavonoids and phenols, which are antioxidants that protect our bodies from oxidative stress.
Healthy snack ideas to keep you energized throughout the day
8. Apple slices with almond butter
Snacking can make you feel more satisfied throughout the day, and apple slices with almond butter will help you get over that afternoon slump. Apples are loaded with nutrients, and they're also an excellent source of fiber.
Almond butter provides a variety of micronutrients, but most importantly, this creamy nut butter is known for being high in vitamin E.
9. Trail mix with nuts, seeds, and dried fruits
Trail mix is hugely portable, with ingredients that are largely shelf-stable. While trail mix is loaded with nuts, you can also make trail mix with seeds and a variety of dried fruits.
The nuts and seeds in trail mix have a lot of protein, an essential nutrient for tissue repair, muscle growth, and immune health. Dried fruit adds flavor and sweetness, along with its own nutrients.
Plant-based recipes for a meatless meal rotation
10. Lentil soup with crusty whole-grain bread
Lentils are an excellent low-calorie source of fiber and plant-based protein. In the wintertime (or any time!), a bowl of soup is a comforting dinner choice. Lentil soup is a delicious option for an easy plant-based meal.
You can cook lentil soup in your slow cooker and dinner is ready when you get home after a busy day. Alternatively, for a quick and easy supper, cook lentil soup in your pressure cooker.
11. Vegetable stir-fry with tofu and noodles
In addition to being a protein-rich food, tofu also has other health benefits. For example, a 2023 systematic review of almost 50 studies found that people who eat plenty of fresh fruits, vegetables, and soy products are at reduced risk of breast cancer and other cancers.
Nutrient-dense vegetables such as broccoli and carrots add some crunch to a tasty stir-fry. For noodles, you can choose soba noodles made with buckwheat flour or Japanese udon noodles for a whole wheat option.
Your health goals and Evidation
Recipes for eating well give you a great start to living a healthy lifestyle. Long-term maintenance of a well-balanced diet adds value to your overall health and well-being. You can take these healthy recipes to another level by experimenting to find alternatives that work for you. Consider also including friends and family by sharing these recipes to foster a sense of community.
Pairing the Evidation app with other apps allows you to track your food intake. Also, with the Evidation app, you can earn points and rewards for your other healthy habits, including tracking mood, sleep, and activities. Download the Evidation app today to begin your journey to healthier living.
