28 Healthy and Easy Meals for Breakfast, Lunch and Dinner

 

28 Healthy and Easy Meals for Breakfast, Lunch and Dinner

Planning meals can help you eat healthier.

A list of easy-to-make meals can help you save time and money.

These 28 healthy and easy breakfasts, lunches and dinners include some low-cost and kid-friendly options.

1. Overnight oats

Overnight oats can be a quick and easy way to have breakfast that doesn't require much preparation. They are also made with simple ingredients that won’t cost a lot.

Oats can also be a good source for beta glucan fiber. This may help to lower cholesterol and decrease your risk of developing heart disease.

There are many overnight oat recipe on the internet. I like these basic banana overnight oatmeal.

2. Loaded avocado toast

Avocado toast is a healthy breakfast option. It's rich in healthy fats, and filling.

Toast a slice of 100% whole grain, white rye or sourdough bread. Mix half an avocado in a small bowl with some lime juice or lemon juice. This should be spread on the toast.

Add one to two eggs or white beans to the avocado for extra protein. Sprinkle with chopped nuts, seeds and crumbled cheese.

3. Broccoli and cheese eggs bake

Eggs provide a great source of protein and many vitamins and minerals that are essential for your health.

This 12-serving egg bake can be made in advance and you will have healthy leftovers for a hassle-free week.

This recipe is a favorite of my readers and can be modified to your liking. You can add chopped bell peppers, chopped spinach, and any other type of cheese or milk that you have.

Find the complete recipe for my easy cheese and broccoli egg bake here.

4. Fruit parfaits and yogurt

Yogurt contains calcium, which is an essential mineral for strong bones. It's a great addition to your morning breakfast.

You can make yogurt parfaits for kids or adults.

You can make your own parfaits with Greek yogurt, fresh fruit and granola if you have the time. Plain yogurt and granola are good options to keep added sugar levels low.

The parfaits can be prepared in advance. Place them in individual jars, and store them in the refrigerator.

5. Chocolate cherry chia pudding

Chia Pudding is simple and filling, and only requires a few ingredients. You can make the recipe at night, and then wake up the next day to a delicious and creamy pudding.

Chia seeds are rich in antioxidant compounds. Antioxidants are used to fight reactive molecules known as free radicals. These can damage cells and cause disease.

There are many ways to make chia pudding, but this chocolate cherry-chia pudding is my favorite.

6. Bell pepper egg cups

To make a quick and easy breakfast with vegetables, cut the bell peppers in half. Put them in a baking dish with grease and bake for 15 minutes at 350°F (175°C).

Take the casserole out of the oven and crack one egg into each pepper. Bake the eggs for another 15 minutes, or until they are cooked to your preference. Before you eat, garnish with red pepper flakes or cheese.

One serving consists of two pepper halves filled with eggs. You will get protein from the eggs. However, bell peppers also provide a great source of nutrients, such as vitamins A, and C.

Cooking can cause vitamin C to be destroyed.

7. Peanut butter granola bars

You don't have to settle for something that is too sweet, so make your own Granola Bars. You can also save money by making them at home.

This peanut butter and granola bar recipe is simple to prepare and child-friendly. It also includes tips for making them vegan.

Research suggests that peanuts may block cholesterol absorption, which could benefit people with high cholesterol levels.

Lunch

8. Italian pasta salad

Pasta salad is a healthy and balanced meal. It is often prepared with cooked pasta, starchy vegetables, meat, cheese, and beans.

Also, you can freeze pasta salad and keep it in your lunchboxes and fridge.

This Italian pasta salad is a healthy and affordable alternative. For extra protein, add diced chicken, mozzarella cheese or white beans. Use 100% whole wheat pasta to get more fiber.

The dressing also contains monounsaturated fats that are good for the heart.

9. Slow cooker lentil soup

For lunches, "dump and go" slow cooker meals make it easy. You can make them on the weekend for lunch or in the morning.

This crockpot soup is packed with vegetables and uses pantry spices.

Lentils, a source of plant protein and fiber, will keep you fuller for longer.

10. Banana and peanut butter roll-ups

These peanut butter and banana roll-ups are a winning combination.

Bananas are also a great source of potassium (a mineral that helps to maintain healthy blood pressure).

On a flour tortilla 8 inches (20 cm) in diameter, spread about 2 tablespoons (30g) of peanut Butter. The tortilla should be rolled up with a peeled banana at the bottom.

Cut it into small pieces. Sunflower seed butter can be used to make this peanut-free. You can add honey to the peanut butter and roll the tortilla.

11. Sweet potato black bean meal prep bowls

Easy to assemble, taco or burrito bowls are a healthy option for lunch.

Prepare the ingredients in advance, keep them in separate containers in your fridge, and then assemble your bowl once you are ready to eat.

My sweet potatoes black bean meal prep bowls have nutritious ingredients and are topped with an easy avocado lime sauce.

You will absorb more fat-soluble nutrients from avocado, including the vitamin A carotenoids found in sweet potatoes.

12. Tuna salad healthy with cranberries

Canned Tuna is an affordable ingredient that you can keep in your kitchen for quick meals.

It is also high in healthy fats and protein, which will help you feel fuller and more satisfied.

This healthy tuna and cranberry salad is super easy to make. It can be served on bread, crackers or lettuce cups.

13. Veggie quesadillas

Veggie quesadillas can be made in a few minutes and are a great way to encourage kids to eat more vegetables. A lower chance of getting sick and a longer life span is associated with eating vegetables.

Sliced onions, peppers, and any leftover sauteed or roasted vegetables can be used.

Over medium heat, place a corn tortilla or flour tortilla in a skillet. Spread one half of the flour tortilla with shredded cheese. Next, add vegetables and more cheese. Let it cook for a few more minutes with the lid on the skillet until the cheese has melted.

Fold one half of the tortilla with no cheese over the other. Take it out of the skillet and cut it into pieces. Serve it with salsa, guacamole or sour milk. You can add chicken or beans to increase the protein.

Dinner

14. Fridge/freezer stir-fry

A stir-fry using ingredients that you already have can be a quick and easy way to make a healthy meal.

Stir-fries usually contain protein, non-starchy vegetables, and a carbohydrate such as rice or noodles. They are balanced meals that will fill you up.

In a large skillet, or wok heat a drizzle oil. Diced chicken, shrimp or tofu can be added. It should cook for about a minute on each side, until it is cooked through. Set it aside from the skillet.

With a little oil, add 2-3 cups (300-450g) of vegetables to the skillet. After cooking it, add the protein to the skillet.

To make the sauce, combine 1/4 cup (60mL), 1/4 cup (60mL), of vegetable broth, 1/4 Cup (60mL), of low sodium soybean sauce, 1 tablespoon (15mL), of maple syrup/ honey, 2 cloves minced garlic, 1 tablespoon cornstarch. The mixture should be poured into a skillet and cooked until thickened.

You should get approximately four portions. If desired, serve it with whole wheat noodles or brown rice.

15. Baked potato bars with healthy toppings

Baked potatoes make a great base for healthy meals. Potatoes are rich in potassium, magnesium and iron as well as vitamins B6 (and C).

They are a good source of energy carbs. You can top them with some protein, non-starchy vegetables, and healthy fats to make a balanced meal.

You can find many ideas for how to make a healthy baked potatoes bar as a family meal.

16. Caprese chicken breasts

Try chicken breasts with caprese salad ingredients, tomatoes, mozzarella, basil, for a tasty meal that can be on the table in under 30 minutes.

This recipe contains instructions on how to make them in one skillet. You can make pasta as they cook, or ahead of time to have a balanced meal.

Chicken provides protein. Tomatoes are also a good source of lycopene which is an antioxidant compound that improves heart health.

17. Sweet potatoes and pork chops in sheet pan

Sheet pan meals are the best way to cook hassle-free. They are also easy to clean.

This healthy sheet-pan meal includes pork chops, sweet potatoes and onions. It also has apples and pantry spices. You can also make great leftovers for lunch the next day.

Pork is rich in nutrients, including selenium which is essential for healthy reproduction and proper thyroid function.

18. Mac and cheese with vegetables is a healthy option

Mac and cheese is always a hit with the crowd, and veggies can help to boost its nutritional value.

Mac and cheese made from scratch allows you to control the ingredients and eliminate excessive sodium and other unnecessary additives.

This healthy macar and cheese has both cauliflower and zucchini. It has carbs from pasta and vitamins and minerals from vegetables. It also contains protein and fat from cheese.

19. Taco salad

Taco salad is another one that you can prepare ahead and then assemble when it's time to eat.

Mix chopped romaine with cooked ground beef, taco seasoning and sliced cherry tomatoes. Add pinto or black beans. You can add sliced radishes or cooked corn to the dish, or crush tortilla chips.

You can make a healthy and simple dressing by mixing plain Greek yogurt and lime juice. Drizzle it on top of the salad. Greek yogurt adds calcium and protein.

20. Slow cooker beef and slow cooker broccoli

You can make beef and brocoli at home for a much lower price.

It can also be prepared in a slow cooker, so cleanup is minimal.

Beef is also rich in iron, which is essential for red blood cell transport of oxygen. It also contains vitamin B12 which aids your body to produce red blood cells.

This slow cooker beef recipe with broccoli is a great way to get a healthy meal.

21. Chickpea curry made easy

A quick and easy meal for vegetarians, homemade curry is a great option for busy nights. You may already have the ingredients for this dish in your kitchen.

Chickpeas may have a positive effect on blood sugar levels.

This is my favorite chickpea curried recipe to prepare for dinner. This dish is ready in just 20 minutes.

22. One-pot teriyaki chicken zoodles

A one-pot meal is a great way to make a healthy and easy dinner, especially if it's packed with vegetables.

These one pot teriyaki chicken noodles are made with spiralized zucchini and coated in homemade teriyaki sauce.

Chicken breasts provide a source of protein and pineapple chunks add natural sweetness, fiber, vitamins and minerals.

23. Salmon burgers served with slaw

It can be difficult to figure out how to increase your intake of fish. This recipe uses canned salmon to make it easier.

Salmon has one of the highest levels of omega-3 fatty acid in the diet. Omega-3s are good for brain health and help prevent plaque buildup due to heart disease.

These burgers, aside from the salmon, have only a few ingredients and can be prepared in a matter of minutes. They're also served with a cabbage salad that counts as your vegetables for the meal.

Get the complete recipe for salmon burgers and slaw.

24. One-pot stewed tomatoes, eggs and eggs

A can of tomatoes and some pantry spices will make a nutritious meal in no time.

Numerous beneficial compounds in tomatoes may reduce your risk of heart disease, obesity, and some types of cancer.

A drizzle of olive oil is heated in a large skillet on medium heat. Mix together a chopped onion, minced garlic cloves and 2 teaspoons of smoked chili powder.

It should be cooked for about 5 minutes to make it fragrant. Put a 28-ounce (790g) can of whole, peeled tomatoes in the skillet. Turn the heat to medium-low and cook for 10 minutes, or until the tomatoes are tender. With the back of a spoon, create wells for four eggs.

Cover the skillet with an egg and let it cook for about 5 minutes. Serve warm with pita bread. Two servings are made.

25. Lentil bolognese

Pasta and sauce have always been a good combination for dinner. But, I love to make a bolognese with lentils.

Due to their health-promoting bioactive chemicals, eating lentils has been linked with a lower chance of developing diabetes or heart disease.

This lentil spaghetti recipe can be followed and served over pasta to make a delicious, hearty vegan dish. For extra vegetables, you can serve it with a side of salad or steamed green bean.

26. Make-ahead turkey meatballs

Turkey meatballs can be made ahead and are very nutritious. These meatballs can be served on pasta, sandwiches, or as a side dish in salads.

These easy to make ahead and freeze turkey meatballs can be made using pantry staples such as old-fashioned oats and bread crumbs. They can also be made with fresh or dried herbs.

Turkey is a good source of protein, iron, phosphorus and zinc.

27. Grilled cheese with caramelized onions and spinach

A grilled cheese upgrade is a great choice for a quick dinner that will please the entire family.

This recipe is my favorite when I have extra caramelized onions (they freeze well) and the spinach I need.

Onions are also a good source of quercetin which is an anti-inflammatory compound that can help lower blood pressure.

Butter one side of two slices 100% whole grain bread or sourdough bread. One slice of bread, butter side down, should be placed in a skillet on medium heat. Add a slice cheese to top it.

Place the second slice of bread, buttered side down, on top. Cook the other slice of bread, buttered side up, for about a minute each side. Serve warm.

28. Simple black bean and rice skillet

This recipe for rice and beans is a delicious and satisfying way to make dinner.

It's simple and nutritious, with only a few ingredients. The black beans are rich in protein and brown rice provides carbs. Shredded cheese is a good source of fat, calcium and protein. It also contains tomatoes and red onions.