Quick and Healthy Recipes for a Day
Good health is the result of eating nutritious meals on a timely basis. But planning it in advance can take up extra time and energy. This often leads to one eating leftovers for breakfast and takeaways for dinner. To avoid this, one can try out these simple recipes packed with essential nutrients. The human body lowers its digestive fire as the day progresses. So here are some recipes suitable for each time of day so one can maintain optimal energy levels.
Breakfast time
Breakfast jumpstarts one’s metabolism in the morning. It is the body’s first source of energy after a prolonged fasting period. So one can opt for high-protein, high-fiber meals to prep for the day ahead.
- Overnight oatmeal
Overnight oats are a versatile breakfast option high in fiber, iron, B vitamins, and zinc. One can simply soak rolled oats overnight in one’s choice of milk, be it dairy, almond, coconut, etc., or even yogurt. Soaking oats overnight helps break down the starch and reduces its phytic acid, making it easier for the body to absorb nutrients. One can use healthy sweeteners like honey or peanut butter for flavor. One can also choose from various toppings like chopped nuts, berries, bananas, cacao powder, shredded coconut, protein powder, or powdered seed mixes for an extra nutritional boost. - Scrambled eggs
It is an easy, quick, and wholesome breakfast option. A rich source of proteins, scrambled eggs support building muscle. Having it with wheat or multigrain toast in the morning also keeps one full for a long time as compared to cereals. This helps in controlling hunger pangs. One can add one’s choice of herbs, seasoning, and veggies to the mix, like mushrooms, onions, peppers, tomatoes, etc., to enhance the taste. - Avocado toast
Another hearty breakfast choice is avocado toast which is also considered beneficial for one’s heart health. Scoop out the avocado and mash it in a bowl. Then, create a smooth spread on a piece of toast and add one’s choice of seasonings like salt and pepper, paprika, lemon juice, or balsamic vinegar. - Smoothies
These concoctions with berries, milk, nuts, and sweeteners form an ideal post-workout breakfast. They are thick, heavy, and nutritious enough to substitute a meal. They are easy to make, saving time and energy.
Lunch time
Eating lunch boosts one’s blood sugar level, which is needed to maintain high energy levels throughout the rest of the day. Some healthy lunch options are as follows:
- Burrito bowl
A Burrito bowl with rice, a choice of beans and mushrooms or chicken, and topped with salad greens is a highly nutritious and mouth-watering whole meal. Alternatively, quinoa and chickpeas are also healthy grain bowl options for vegans looking for plant-based protein. - Tortillas
Healthy wraps make an ideal on-to-go meal. Wrap a variety of veggies, parmesan cheese, and mashed chickpeas or potatoes in it. Olive oil, vinegar, lemon juice, mustard, honey, or garlic can add a zingy taste to it. Serve it with fresh fruits or side salads. - Loaded vegetable sandwich
Opt for sandwiches loaded with a wide mix of grilled veggies and simple balsamic dressing. Pair them with whole-grain bread containing complex carbs for a healthy and filling meal.
Evening snacks
One can’t ignore the mid-day or evening cravings, but consuming light snacks is important to ensure one’s dinner appetite is not affected.
- Fruit bowl
Fruits digest quickly and hence, are a good evening snack option. It’s advisable not to mix different types of fruits. Citrus fruits like oranges, water-rich fruits like melons, and fleshy fruits like pears, berries, and bananas can be consumed separately for easy digestion. Juices and blends are also good options. - Mashed potatoes
This is another tasty recipe that takes less than 20 minutes to make and can be made with just three ingredients, including potatoes, milk, butter, and garlic (optional). - Greek yogurt and fruit
Yogurt is a good source of protein and calcium, and if topped with seasonal fruits and chia seeds, it can make for a quick, healthy snack alternative. - A handful of nuts
A small handful of nuts, like almonds, walnuts, cashews, pistachios, etc., are high in protein and healthy fats. They also lower the risk of heart disease and regulate blood sugar levels. Soak nuts overnight to make them easier to digest.
Dinner time
Dinner is the time when one’s digestive process is low. So, it’s recommended to have simpler and lighter meals at least a couple of hours before bedtime. Here are some ideal dinner options:
- Pumpkin soup
This warm, hearty soup is especially suitable for winter time. It is low in calories and high in vitamins C, A, and potassium, boosting immunity and nourishing skin. Cook diced pumpkin and smash it until it forms a soft purée. Add coconut milk and Thai green curry paste to enhance its flavor. If pumpkin isn’t available, one can substitute it with yellow split pea, cabbage, spinach, or black bean to make one-pot creamy soups. Alternatively, lentils, kale, and chicken stews also pack essential nutrients and are easy-to-digest dinner options. - Watermelon cucumber salad
Combine feta cheese, cucumber, avocado, and diced watermelon in a bowl and add serrano pepper to spice it up and mint, lemon juice, or basil to pack more flavors. - Grilled Steak Salad
Broil or grill marinated steak and add spring onions, cherry tomatoes, cucumbers, avocado, and other veggies to it. Jalapeño, lime juice, salt, pepper, cilantro, and arugula add a zesty flavor to the dish. One can also combine grilled steak or chicken with gluten-free millet and green veggies. Vegans can substitute steak with chickpea or brussels sprouts and add pomegranate or apple to the mix for a sweeter flavor. - Chia seed pudding
One can beat one’s sweet cravings with chia seed pudding. Soak chia seeds for at least an hour in milk, almond milk, or any other liquid, and top it with chopped nuts and berries. Fruits that are naturally sweet are a great addition to it.
