Easy And Healthy Recipes: Balanced Diet Ideas for Every Meal

Introduction

Healthy eating does not need to take much time in the kitchen or be boring. So, there is no reason you cannot prepare good, easy, healthy recipes that would support you and make you feel full during the day. Whether you belong to the working group, the student group, or the group of people who wish to eat healthy, these recipes are perfect for you. They need a few ingredients, are easy to prepare, and, as a result, are delicious! 

Breakfast: Overnight Oats 

Overnight oats for breakfast are easy and healthy recipes that can be made quickly the previous night. Moreover, they are excellent sources of fibre, protein, and healthy fat, perfect for starting your day. 

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk or a dairy-free choice
• 1/4 cup yogurt (optional)
• 1 tablespoon chia seeds
• 1 tablespoon honey or maple syrup
• Fresh fruits (berries, bananas, or apples)
• Nuts or seeds for topping

Instructions:

• First, Mix oats, milk, yogurt, chia seeds, and honey in a jar or a bowl. 
• After that, Mix thoroughly, cover and leave for several hours in the refrigerator. 
• Then, it is topped with fresh fruits and nuts in the morning. 
• Finally, have a bon appetite and a unique, healthy breakfast! 

Lunch: Quinoa Salad 

Quinoa, also found in South American nations, has favourable nutrition values and easy and healthy recipes.  It contains gluten-free, high-quality protein and nicely complements simple and healthy preparations. For example, you can munch this quinoa salad on warm days as a tasty and nourishing healthy lunch recipe.

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup cherry tomatoes, half gutted
• Cucumber, diced
• 1/4 cup feta cheese, crumbled
• One by Four cups olives, sliced
• Fresh red onion, thinly sliced
• Two tablespoons of olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh herbs (parsley or basil)

Instructions:

• Let’s start by Combining the quinoa in a giant bowl with cherry tomatoes, cucumber, feta cheese, olives, and red onion.
• Then, finally, garnish it with some olive oil and lemon juice.
• Add salt and pepper to your desired amount, then stir them well.
• Now, finally, Garnish with fresh herbs.
• It is best served cold or at room temperature.

Snack : Greek Yogurt Parfait

This Greek yogurt parfait is an ideal, easy, and healthy recipe. It is very delicious and can be made at any time. It is also relatively rich in protein and probiotics, essential for our digestive systems.

Ingredients:

• 1 cup Greek yogurt
• Half cup granola
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon honey

Instructions:

• Add a layer of Greek yogurt, granola, and mixed berries in a glass or bowl. 
• Now, Drizzle with honey. 
• Sometimes, repeating the layers and forming new constructions will be necessary. 
• Finally, Serve immediately. 

Dinner: Barbequed salmon fish with steamed vegetables 

Acoli bean is a rich source of omega-3 fatty acids, which are very useful to the heart. When served with roasted vegetables, this makes a light and hearty dinner. 

Ingredients:

• Two salmon fillets
• One tablespoon of olive oil
• Lemon, sliced
• A teaspoon of garlic powder
• Salt and pepper to taste
• Broccoli florets
• Fresh baby carrots
• 1 cup zucchini, sliced

Instructions:

1. First of all, Heat the oven to 400 F / 200 c.
2. Now, Arrange the salmon fillets in a baking tray covered with parchment paper.
3. Place the salmon on the baking sheet, pour more olive oil over and sprinkle garlic powder, salt, and black pepper on top of it.
4. Lastly, place lemon slices on the salmon.
5. Coat the broccoli, carrots, and zucchini with olive oil, salt, and pepper.
6. Finally, Place the vegetables in one layer on the baking sheet next to the salmon.

 Dessert: Chia Pudding easy and healthy recipes

Chia seed pudding is a quick, easy, and healthy recipe, not to mention a better-for-you dish you can prepare in advance.  Some of the ready-to-eat foods manufactured are loaded with fibre, protein, and omega-3 fatty acids.

Ingredients:

• 1/4 cup chia seeds
• A cup of almond for a Balanced Dietmilk or any milk of your favourite
• One tablespoon of honey or maple syrup
• 1/2 teaspoon vanilla extract
• Fresh fruits for topping (mango, berries, or kiwi)

Instructions:

• Firstly, Combine chia seeds, almond milk, honey, and vanilla extract in a bowl.
• Then, Stir well to ensure the chia seeds are evenly spread.
• Ater that, Wrap and refrigerate for at least 4 hours or overnight.
• Stir the pudding before serving.
• Finally, Top with fresh fruits, and enjoy!

Easy and healthy recipes of Green Power Smoothie

It is described as a green smoothie full of vitamins, minerals and antioxidants that benefit our health. It can be consumed daily as a pleasant green drink.

Ingredients:

• 1 cup spinach leaves
• One banana
• Apple, chopped
• 1/2 cup pineapple chunks
• A cup of coconut water or almond milk
• One tablespoon of flaxseeds or chia seeds

Instructions:

• Firstly, Throw them all in the blender. 
• Now, slowly Stir them until they reach a smooth, creamy end product. 
• Finally, Stir in a glass and drink immediately on the rocks. 

Easy and healthy recipes Snack Veggie Sticks with Hummus 

Baked vegetable sticks with hummus are a tasty snack that can be prepared very quickly. They are packed with fiber, vitamins, and good fats. They are even more suitable when taken between meals to boost energy in the middle of the day. 

Ingredients:

• Carrot, cut into sticks
• Cucumber, cut into sticks
• One bell pepper, sliced
• 1/2 cup hummus

Instructions:

• Firstly, Arrange the veggie sticks on a plate.
• After that, Serve with a side of hummus.
• Then, Dip the vegetables in the hummus and enjoy.

Dinner: Stir-fried tofu with Vegetables, easy and healthy recipes

Stir-fried tofu with vegetables is a delicious, easy, and healthy recipes vegetarian dinner option. It’s high in protein and packed with the goodness of fresh veggies.

Ingredients:

• Start with a Block of firm tofu cubed
• 1 tablespoon soy sauce
• One tablespoon of olive oil
• One onion, sliced
• Bell pepper, sliced
• Fresh broccoli florets
• Fresh Carrot, sliced
• Two cloves garlic, chopped
• 1 teaspoon ginger, chopped
• 1 tablespoon sesame oil (optional)
• The final ingredient is Sesame seeds for garnish

Instructions:

• First, Place the tofu cubes to soak in the soy sauce for 10 minutes. 
• Then, Heat three tablespoons of olive oil on medium heat in a large pan or wok. 
• After that, Add the onion, bell pepper, broccoli, and carrot and stir fry until the vegetables are cooked, 5-7 minutes. 
• Add chopped garlic and ginger, and cook it for only 2 minutes on the same heat. 
• Move the vegetables to one side of the pan, then place the tofu. 
• Fry the tofu until it becomes lightly brown on each side of the food item. 
• Lastly, Combine the tofu and vegetables, pour the sesame oil over them, and sprinkle with the sesame seeds. 
• The last step is to Serve it hot with brown rice or noodles. 

Dessert: Frozen Yogurt Bark Easy and healthy recipes

As we know, Frozen yogurt bark is an easy and healthy treat. This recipe makes a lot, so it is perfect for eating in large quantities or just a portion. 

Ingredients:

• Start it with 2 cups of Greek yogurt
• Now, 1-2 tablespoons honey or maple syrup
• Then1/2 cup mixed berries (blueberries, strawberries, raspberries)
• Also, add 1/4 cup of nuts or seeds

Instructions:

• Let’s start by placing a baking sheet on the use and covering it with parchment paper. 
• Now, In a bowl, blend the Greek yogurt with honey. 
• After that, drop the yogurt mixture onto the baking sheet and evenly spread it. 
• This should then be topped with a mix of berries and nuts. 
• Then, Freeze for at least 4 hours or until firm. Remove from freezer and decorate as desired. 
• Tear it and have a great time while drinking it cool and enjoy!

Smoothie Bowl: Berry Banana Smoothie Bowl 

This smoothie bowl is a healthy way to satisfy the eye while maintaining a healthy diet. It is also rich in antioxidants, fibre, and good fat. 

Ingredients:

• Start with one frozen banana
• Add a half cup of frozen berries like strawberries, blueberries, and raspberries.
• Then, 1/2 cup almond milk or any you want.
• Final is Topping granola, chia seeds, fresh fruits, nuts

Instructions:

• Combine all the ingredients, pour the frozen banana, berries, and almond milk into the blender jug, and pulse until creamy. 
• Now, The next step is to pour the smoothie into a bowl.
• Top with cereals such as granola, chia seeds, fruits and nuts. 
• Finally, Serve immediately and enjoy! 

Conclusion: 

Many believe that to maintain a healthy diet, you must spend a lot of time cooking and that the meals must be tasteless. However, This rich collection of easy and healthy recipes suits anyone who eats tasty and nutritious meals. Whether it is the morning meal, a simple dinner, lunch or even a simple snack, these recipes satisfy your mouthwatering cravings while meeting your dietary needs and healthy habits. 

FAQ’s 

1. Are there any of these easy and healthy recipes that I can change some of the ingredients? 

The ingredients used in the recipes can easily be adjusted to someone’s preference or health condition, such as skim milk instead of whole milk for those with lactose intolerance. 

2. Where can I keep leftover food? 

Many of these dishes ought to be kept in an airtight container and refrigerated, where they should be kept for two to three days. Still, the parfaits and smoothies should be had following the next day and completed the same day.

3. Can these easy and healthy recipes be prepared in advance?

Of course! Some of these meals, such as oats and quinoa salad, can be prepared in advance by cooking in large quantities, then stored in the freezer, and thus easily reheated during the week.