Eating healthy foods daily is a must if you want to maintain a healthy lifestyle. When it comes to preparing healthy meals for your everyday consumption, you need to consider the meal’s nutritional value in addition to its taste. Five different meals below serve as great examples for those who want to balance the taste and nutrition of healthy foods.
1. Stuffed Avocados with Tomato Salad
One of simple, healthy meals you can easily make is these stuffed avocados. Each of them contains approximately 267 calories, 6 grams protein, 7 grams fiber, as well as 5 grams saturated fat.
- 2 medium-sized avocados, halved, peeled, and pitted
- 2 small tomatoes, chopped
- 2/3 cup crumbled cheese
- Additional ingredients: red onion, fresh parsley, oregano, olive oil
- Salt and pepper
- Except for avocados, mix all other ingredients in a small bowl.
- Spoon the tomato salad into avocado halves and then serve them on a plate.
2. Herb and Onion Frittata
Other healthy meals you can try include the Italian dish, frittata. Besides containing 264 calories, this meal is high in protein, calcium, potassium, and vitamins, especially vitamin C.
- 1 cup diced onion
- 1/2 cup liquid egg substitute
- 2 teaspoons chopped fresh herbs
- 1/4 cup water
- 2 tablespoons reduced-fat ricotta cheese
- Salt and ground pepper
- Put onion and water into a skillet. Wait for 2-4 minutes until the onion turns brown and the water is boiling.
- Pour in egg substitute. Stir and wait until the egg sets. Flip if needed, then lower the heat.
- Sprinkle salt, pepper, and herbs over the frittata. Sprinkle the top with cheese.
- Cover and wait for about 2 minutes before you serve it.
3. Bean, Kale, and Egg Stew
Great for dinner, this stew is listed under healthy meals on a budget. Despite its low price, the nutritional value it offers is quite high. The combination of egg, bean, and kale provides a high amount of protein, the right macronutrient you need before sleep.
- 2 cans kidney or pinto beans
- 4 large eggs
- 1 bunch kale, stemmed and torn into 2-inch pieces
- 2 tablespoons olive oil
- 1 1/2 cups chicken or vegetable broth
- 2 ounces grated Cheddar
- Additional ingredients: chopped red onion, salt, and black pepper
- Heat 1 tablespoon of olive oil on a pan over medium Add the onions and stir them for about 4 minutes.
- Add beans and broth to the pan, season with salt and black pepper.
- Add kale. Stir them until kale is tender and the stew is slightly thickened. Once you’re done, cover the pan to keep the stem warm.
- On a skillet, cook the eggs and season them with pepper. Wait until the egg whites start to set up.
- Pour the stew in a bowl, and place the egg on top of them. For the last touch, sprinkle it with grated cheese.
4. Veggie Fried Rice
Veggie fried rice is one of the most popular healthy meals that you can eat for lunch or dinner. The meal serves about 286 calories and contains several nutritional benefits, such as protein, sodium, as well as vitamin A and C.
- 4 cups brown rice
- 3 eggs
- 2 tablespoons sesame oil
- Soy sauce
- Minced garlic
- Additional ingredients: frozen corn, peas, basil, and baby spinach
- On a skillet, stir fry garlic and sesame oil for one minute. Then, crack the eggs and cook them for 1-2 minutes.
- Add rice and let the eggs stick to it.
- Add other additional ingredients and soy sauce. Stir for 1-2 minutes until they are mixed. Serve while the rice is still warm.
5. Oatmeal Pancake with Blueberry and Yogurt
If you are in search of healthy meals for weight loss, this oatmeal pancake will be an excellent choice. Yogurt and berries—in this case, blueberry, is a great combination which can fill your protein intake as well as help you lose weight.
- 1/2 cup gluten free oatmeal
- 1 container of vanilla yogurt (approximately 5.3 ounces)
- 1/2 teaspoon vanilla
- 1/3 cup blueberries, fresh or frozen as your choice
- 1 egg
- 1/2 medium banana, ripe is better
- 1/2 teaspoon baking powder
- Place all ingredients, excluding blueberries, in the blender. Blend them until smooth.
- Let the batter still for a few minutes so that it can thicken up.
- Coat a nonstick skillet with butter and heat it over low heat.
- Drop some batter onto the skillet, and then add few blueberries to the top.
- Flip pancake until the underside turns golden brown.
- Repeat step 1-5 for the remaining batter. Serve them all on a plate.
Those are some options for healthy meals that are easy to make every day. When it comes to making nutritious meals, keep in mind that you should start with choosing the best ingredients. Therefore, you are still able to get the optimum nutritional benefits after turning them into tasty meals.