Healthy Food for Breakfast Lunch And Dinner: Top 10 recipes

Do you know Healthy Food for Breakfast Lunch and Dinner? Breakfast is usually the most important meal of the day. It’s the most important meal because it gets your metabolism up and running so you can focus your energy on doing more throughout the day.

Breakfast is key in helping you to resist temptations later in the day when work starts to get monotonous. The menu should be balanced with carbohydrates, protein, and fat. Breakfast should be eaten within 2 hours of waking up.

The menu should also include vegetables or fruit, but it can’t be too high in glycaemic indexes (GI) fruits like bananas or apples because they’ll make you crash right after breakfast.

Healthy Food For Breakfast Lunch And Dinner
Healthy Food For Breakfast Lunch And Dinner

Most people find that a healthy breakfast includes three items: whole-grain cereal with fruit or berries, toast with light jam, and a fruit salad.

What is the benefit of Healthy Food for Breakfast Lunch And Dinner?

Breakfast is the most important meal of the day, and you should eat within 2 hours of waking up. The menu should also include vegetables or fruit, but it can’t be too high in glycaemic indexes (GI) fruits like bananas or apples because they’ll make you crash right after breakfast.

Most people find that a healthy breakfast includes three items: whole-grain cereal with fruit or berries, toast with light jam, and a fruit salad.

How to set up Healthy Food For Breakfast Lunch And Dinner?

The first step you should take when setting up breakfast is to make sure that you have all of the ingredients. You can find many recipes on the Internet, but you need to be cautious not just to copy and paste any recipe that you come across.

It’s a good idea for you to know the basic cooking methods so that you will be able to add your personal touch when cooking. You can visit recipe websites and search for recipes that you think will taste good when they’re done.

It would help if you always started with the simplest ingredients. If you don’t know how to cook, try looking up a few simple breakfast food recipes so you’ll be at least familiar with the basic cooking methods.

You should be able to do simple things like boil water for tea or scramble eggs. The whole point is that you want to make sure you can cook breakfast by yourself, so don’t use expensive ingredients if you’re not sure how they taste when cooked.

Top 10 Healthy Food For Breakfast recipes:

Here are some recipes for breakfast, lunch and dinner you can try.

1. Healthy Breakfast Soup Recipe Serves: 4

Ingredients: 1 (32 ounces) carton chicken broth 2 cups water 3 medium-sized zucchini, thinly sliced 1/2 cup celery, chopped 2 garlic cloves, minced 1 cup quinoa, uncooked 1 teaspoon salt Pepper to taste Optional toppings: Sour cream Scallions Shredded cheese Sliced green onions

Preparation

Bring broth and water to a boil in a large pot. Add the zucchini, celery, garlic, salt and Pepper. Cover and simmer until vegetables are fork-tender. Stir in quinoa and remove from heat. Let stand for 10 minutes until quinoa is tender and most of the liquid is absorbed. Serve hot, topped with a dollop of sour cream and any desired toppings.

2. Healthy Chicken Salad Sandwich Recipe

Ingredients 5 cups water 1/4 cup finely chopped red onion 1 garlic clove, minced 3 cups chopped cooked chicken 3 celery ribs, finely diced 2 medium carrots, shredded 1/4 cup reduced-fat mayonnaise 1/4 cup fat-free milk 3 tablespoons Dijon mustard 2 tablespoons chopped fresh parsley one tablespoon chopped fresh chives or green onion Salt, to taste Pepper, to taste 16 slices whole wheat bread

Preparation Bring the water and onion to a boil in a medium saucepan. Cook for 10 minutes or until the onion is tender. Drain well. Return to pan over medium heat. Stir in garlic; cook for 1 minute or until fragrant, stirring constantly. Add the chicken, celery and carrots; cover and simmer for 5 minutes or until vegetables are crisp-tender. Cool slightly.

3. Coconut Pancakes (with maple syrup)

Ingredients:  1 cup almond flour, 1 tsp baking powder, 1 tbsp maple syrup, 4 eggs, coconut oil or butter for frying.

Method:  Mix all the ingredients with a whisk until it is relatively smooth. Add water if necessary to make it less thick. Heat some coconut oil in a pan on medium heat and add the mix when it’s hot enough to make pancakes. Turn when you can easily slide a spatula underneath and when brown on one side.

See also:   Healthy Food At Zaxby's: Top 10 Healthy Food Menu

4. Avocado Toast

Ingredients:  1 slice bread, 1/4 avocado sliced into strips, 1/4 tsp garlic powder, salt and Pepper.

Method:  Spread the avocado on top of the slice of toast. Season with garlic powder, salt and Pepper. Enjoy!

5. Breakfast Burrito  

Breakfast Burrito  
Breakfast Burrito  

Ingredients: 6 eggs, 2 tbsp milk (optional), 1/4 cup onion chopped, 2 cloves garlic minced, 1 cup spinach chopped, 1/2 tsp salt and Pepper.

Method:  In a bowl, whisk the eggs and milk together with a fork until blended. In a pan on medium heat, sauté the onion for about 3 minutes, add the garlic and cook for one more minute. Add spinach and frequently stir until its wilted and removed from heat. Add the egg mixture and frequently go until it’s cooked through. This shouldn’t take more than a minute or 2.

6. Zucchini Home Fries  

Ingredients: 1 zucchini peeled and cut into cubes, 3 tbsp olive oil, 1/2 tsp garlic powder, salt and Pepper to taste.

Method:  Preheat oven to 400. In a bowl, mix the zucchini with olive oil, garlic powder, salt and Pepper. Line a baking sheet with parchment paper and spread the mixture on it evenly. Bake for 20 minutes or until the edges are crispy. Flip halfway through cooking, so they cook evenly.

7. Breakfast Egg Casserole

Ingredients: 2 eggs, 1/2 cup milk, salt and Pepper to taste.

Method:  In a bowl, whisk the eggs with the milk together until blended. Transfer this mixture into a baking pan or muffin tin cups. Add any other ingredients you want, such as mushrooms, diced ham, veggies etc. Bake for 15 minutes or until the eggs are cooked through.

8. Blueberry Muffins

Ingredients: 1 cup almond flour, 1/4 cup maple syrup, 2 tbsp coconut oil melted, 3 eggs, 1 tsp baking powder, a pinch of salt and 4-5 tbsp blueberries.

Method:  Preheat oven to 350°F. In a bowl, mix the almond flour, baking powder, maple syrup and salt together. Add the melted coconut oil and eggs and whisk until smooth. Fold in blueberries. Fill muffin cups or grease a baking pan with some coconut oil. Bake for 20-25 minutes or until golden brown on top.

9. Baked Avocado

Ingredients: 1 avocado, 2 eggs, salt and Pepper to taste.

Method:  Preheat oven to 400. Slice the avocado lengthwise and remove the seed. Place an egg inside each half of the avocado carefully without breaking it open all the way through. Bake for 15-20 minutes. Season with salt and Pepper if desired.

10. Sweet Potato Hash Browns

Ingredients: 1 large sweet potato grated, 2 tbsp coconut oil melted, salt and Pepper to taste.

Method:  Peel and grate the sweet potatoes using a grater or food processor. In a bowl, mix it with melted coconut oil and season with salt and Pepper. Heat a pan on medium heat and add the mixture when it’s hot. Sprinkle some water over it to make sure the sweet potatoes cook through. If you want your hash browns crispy on the outside, make sure they are cooked all the way through before flipping them onto a plate for cooling.

Top 10 Healthy Food For Lunch Recipes:

1. Basic Tuna Salad

Ingredients: 1 can tuna in water, 1/4 cup celery chopped, 2 tbsp Greek yoghurt or mayonnaise, 1 tsp mustard and salt and Pepper to taste.

Method:  In a bowl, mix all the ingredients until combined. Add more seasoning if necessary, such as adding more mustard for tanginess or more salt and Pepper.

3. Spicy Tuna Salad

Ingredients: 1 can tuna in water, 2 tsp sriracha sauce, 1/4 cup celery chopped, 2 tbsp Greek yoghurt or mayonnaise, 1 tsp mustard and salt and Pepper to taste.

Method:  In a bowl, mix all the ingredients until combined. Add more seasoning if necessary, such as adding more mustard for tanginess or more salt and Pepper.

4. Chicken Salad

Ingredients: 1 cup cooked chicken, 2 stalks of celery chopped, 2 tbsp Greek yoghurt or mayonnaise, 1 tsp mustard and salt and Pepper to taste.

Method:  In a bowl, mix all the ingredients until combined. Add more seasoning if necessary, such as adding more mustard for tanginess or more salt and Pepper.

5. Simple Ham Salad

Ingredients: 1 cup ham chopped, 2 tbsp Greek yoghurt or mayonnaise,

1 tsp mustard and salt and Pepper to taste.

Method:  In a bowl, mix all the ingredients until combined. Add more seasoning if necessary, such as adding more mustard for tanginess or salt and Pepper.

6. Avocado Egg Salad

Ingredients: 1 avocado, 2 hardboiled eggs chopped, 1/4 cup mayonnaise or Greek yoghurt, 2 tbsp minced onion and salt and Pepper to taste.

Method:  In a bowl, mix all the ingredients until combined. Add more seasoning if necessary, such as adding more mayonnaise for creaminess or salt and Pepper to taste.

7. Tuna Egg Salad

Ingredients: 1 can tuna in water, 2 hardboiled eggs chopped, 1/4 cup mayonnaise or Greek yoghurt, 2 tbsp minced onion and salt and Pepper to taste.

Method:  In a bowl, mix all the ingredients until combined. Add more seasoning if necessary, such as adding more mayonnaise for creaminess or salt and Pepper to taste.

8. Tuna Or Chicken Salad Sandwich

Ingredients: 6 oz canned tuna, 6 oz canned chicken or turkey, 2 stalks of celery chopped, 1/2 cup shredded carrots, 1/4 cup mayonnaise or Greek yoghurt and salt and Pepper to taste.

Method:  In a bowl, mix all the ingredients until combined. Add more seasoning if necessary, such as adding more mayonnaise for creaminess or salt and Pepper to taste.

9. Avocado Toast

Ingredients: 1 slice Ezekiel bread, 1/4 avocado mashed with a fork, 2 slices of cucumber and sprinkle of sea salt and black Pepper.

See also:   Healthy Food Truck: Top 10 Manu Items In Truck

Method:  Toast the bread, then top with mashed avocado, cucumber, salt and Pepper.

10. Quinoa And Avocado Salad

Quinoa And Avocado Salad
Quinoa And Avocado Salad

Ingredients: 1/2 cup quinoa cooked, 1/4 avocado diced, 2 tbsp minced onion, 3 slices of cucumber chopped, 4 cherry tomatoes chopped and 2 tbsp vinaigrette dressing or oil and vinegar.

Method:  In a bowl, mix all the ingredients until combined. Add more seasoning if necessary, such as salt and Pepper to taste or vinaigrette for dressing.

Top 10 Healthy Food For Dinner Recipes:

1. Chicken And Vegetables Stir Fry

Ingredients: 1-2 tablespoons oil of choice, 1/4 cup chopped onion, 1 teaspoon minced garlic, 2 cups of chopped vegetables of your choice, 1/2 cup water or chicken broth, 2 tablespoons soy sauce and one boneless skinless chicken breast cut into cubes.

Method:  Heat the oil in a large skillet over medium-high heat. Add onion and garlic, cook till onions are translucent. Then add your vegetables and wait until slightly softened. Add soy sauce, water or chicken broth and the chicken cubes to the skillet. Cook for about 10 minutes or until the chicken is no longer pink inside.

2. Greek Lamb Salad

Ingredients: 1 cup cooked lamb chopped, 2 tbsp feta cheese crumbled, 4 cherry tomatoes sliced in half, 3 tbsp cucumber diced, and 2 cups mixed greens.

Method:  In a bowl, mix the lamb, feta cheese, tomatoes, cucumber and mixed greens until combined. Add more seasonings if necessary, such as salt and Pepper to taste or balsamic vinegar for tanginess.

3. Turkey Chili

Ingredients: 1 tablespoon oil of choice, 1/2 small onion chopped, 1 teaspoon minced garlic, 2 cups lean ground turkey meat, 3/4 cup low sodium chicken broth or water, 1 can kidney beans drained and rinsed and salt and Pepper to taste.

Method:  In a large pot, heat the oil over medium-high heat. Add onion and garlic and cook till onions are translucent. Add the ground turkey, salt and Pepper to taste and cook for about 5-6 minutes or no longer pink. Then add chicken broth or water and bring it to a boil. Reduce the heat to low, add in kidney beans and simmer for about 10 minutes.

4. Sweet Potato and Black Bean Tacos

Ingredients: 3 small Mexican tortillas, 1/2 cup sweet potato chopped, 1/4 cup black beans drained and rinsed, 1 teaspoon cumin powder, 2 tablespoons chopped red onion, salt and Pepper to taste, and fresh coriander (cilantro) leaves for garnish.

Method:  First, cook the sweet potato in a pan of boiling water for 5-6 minutes. Drain and set aside. In another pot, cook the black beans with cumin powder, salt and Pepper to taste for about 5 minutes on a low-medium heat setting. Place 1/4 cup sweet potato on each tortilla, 1 tablespoon of red onion, some black beans, then wrap.

5. Roasted Butternut Squash Salad with Apple And Arugula

Ingredients: 1/2 butternut squash chopped, 2 cups arugula, 1 granny smith apple cut into thin slices or diced, 4 tablespoons balsamic vinegar and salt and Pepper to taste.

Method:  Preheat the oven to 450 F. Mix the butternut squash with olive oil, salt and Pepper then bake on a baking sheet for about 20 minutes or until soft. Let the butternut squash cool, then mix it with arugula, apple slices or diced apples and top with balsamic vinegar.

6. Chicken and Avocado Soup

Ingredients: 2 cups chicken broth, 1/2 avocado diced, 1/4 cup cooked chicken chopped, juice of half a lime and salt and Pepper to taste.

Method:  In a blender, add all the ingredients with some ice cubes and blend until smooth. If you don’t have a blender, place all the ingredients in a bowl and mix well.

7. Tuna Salad

Ingredients: 2-3 cans of tuna in water, 4 tablespoons mayonnaise, 1/2 cup celery chopped, 1 teaspoon dried parsley flakes and salt and Pepper to taste.

Method:  In a bowl, mix the tuna with celery, dried parsley flakes, mayonnaise and salt and Pepper to taste.

8. Tuna Melt on Toast

Ingredients: 2-3 cans of tuna in water, 1/2 cup grated cheddar cheese, 2 tablespoons chopped red onion, 1 teaspoon dried parsley flakes and salt and Pepper to taste.

Method:  In a bowl, mix the tuna with cheese, onion, dried parsley flakes and salt and Pepper to taste. Place this mixture on a slice of toast, then bake in a 425 F oven for about 10 minutes.

9. Tofu with Mixed Vegetables and Couscous

Ingredients: 1/2 cup couscous cooked according to package instructions, 2 cups mixed vegetables chopped (cabbage, carrots, broccoli), 1/2 cup salsa, 2 tablespoons chopped cilantro or parsley leaves and salt and Pepper to taste.

Method:  In a bowl, mix the couscous with the veggies, salsa and cilantro or parsley leaves, then add salt and Pepper to taste. You can enjoy this dish cold or hot.

10. Baked Sweet Potatoes With Chickpeas

Ingredients: 3-4 small sweet potatoes cut into cubes, 1 cup of canned chickpeas drained and rinsed, 2 tablespoons chopped cilantro leaves, 1 teaspoon curry powder and salt and Pepper to taste.

Method:  In a bowl, mix the sweet potatoes with chickpeas, cilantro leaves, curry powder and salt and Pepper to taste. Place in a baking dish and bake in a 425 F oven for about 15-20 minutes or until browned.

The Bottom Line

We’ve covered a lot of ground in this blog post, so let’s recap. Your brain is most active when eating breakfast and lunch because it needs fuel to keep going throughout the day. Dinner should be lighter than lunch or breakfast but still, contain some protein for your brain to use as energy overnight while you sleep. Are there any healthy food tips that we didn’t cover? Leave us a comment below!

Leave a Comment