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People always want to stay healthy and fit and food plays a vital role in the same. Breakfast, lunch, or dinner, meal planning can be very effective and helpful when trying to eat healthily. You must have a list of meals that are easy to make and nutritious which saves your time and money. We are here with an effective healthy meal plan from breakfast to dinner so that you can follow it and stay healthy.
Breakfast: Have it like King
Broccoli and Baked Cheese Egg
Eggs are known for having a good amount of protein and several vitamins and minerals which are important for health. You can make 12 serving egg bake and enjoy the nutritious meal all week long for fresh mornings. To make it more delicious, you can add sliced bell peppers, mushrooms, chopped spinach, and milk or cheese if you have.
Overnight Oats
Overnight Oats are really the best breakfast option and it doesn’t need too much time to prepare in the morning. Additionally, they are made with basic and fresh ingredients so they won’t harm you. Oats are loaded with beta-glucan fiber that is effective in lowering cholesterol levels and lessening the heart disease risk.
Yogurt and Fruit Parfaits
Yogurt is enriched with calcium and some important mineral that is good for strong bones. This is an excellent addition to your breakfast. Yogurt parfaits are really very delicious and kids and adults both will enjoy it in the breakfast.
In the morning, just set out the Greek Yogurt, fresh fruit, nuts, granola, and seeds for the family to make their own parfaits. Add low sugar content, and for that use yogurt and granola which are free of a lot of sweeteners. You can prepare the parfaits in advance and store them together in jars and keep it in the fridge.
Healthy Lunch
Italian Pasta Salad
Pasta salad can be a nutritious and balanced meal and it is made with cooked pasta, meat, cheese, non-starchy vegetables, or beans as well. Pasta salad can take cold and keeps well in the refrigerator as well as in lunch boxes. Italian Pasta Salad is a healthy and affordable option where you can add diced chicken, white beans for protein, mozzarella cheese, and 100% whole wheat pasta for additional fiber. Olive oil is a dressing that contains mono-saturated fats that are healthy heart.
Lentil Soup Prepared at Slow Cooker
“Dump and go” slow cooker meals are a very simple option for lunch. Choose them as lunch for the weekend during the week and pitch the ingredients together in the morning to take it a hot meal in the lunchtime. This lentil soup is enriched with veggies and uses pantry spices and ingredients.
Lentils are known for having plant-based fiber and protein that helps to keep your tummy fuller for longer.
Banana Roll-Ups with Peanut Butter
Peanut Butter and banana is actually a winning combo and the toll-ups are excellent for kids. Banana contains the best dietary and a mineral that contributes to healthy blood pressure. Spread 2 tablespoons of peanut butter on the top of the 8” flour tortilla. Keep a peeled banana toward the bottom of the tortilla, roll it up.
Slice it into bite-sized pieces. For the peanut-free option, use sunflower seed butter. You can add honey to add more sweetness on the top of the peanut butter. After that, roll-up the tortilla.
Dinner: Make it light
Baked Potato with Healthy Toppings
When it comes to baked potatoes then, it is one of the best and most reasonable bases for a healthy meal. Also, they are highly nutritious that provide potassium, iron, magnesium, and vitamins C and B6. As they are enriched with energizing carbs, so use protein sources for topping. The topping includes some non-starchy veggies and healthy fat that is advisable for a balanced meal.
Caprese Chicken Breasts
If you want to make it a delicious night then, try chicken breasts that are made with Caprese salad ingredients. Such includes mozzarella, tomatoes, and basil as well. Chicken provides filling protein and tomatoes are the rich source of antioxidant and lycopene compound that enhances heart health.
Healthy Mac and Cheese Loaded with Veggies
Cheese and mac has always been loved by people. Addition of veggies will make it completely nutritious. Making cheese and mac from scratch also means that you can control the ingredients. Also, you can avoid excess sodium or additives. Kids can also enjoy this healthy Mac and cheese and which contains carbs from pasta and is enriched with minerals and vitamins from veggies. It is well known that cheese contains protein and fat so just enjoy it.
Taco Salad
Taco Salad also can be prepared in advance and garnished when it is ready to eat. Mix chopped romaine, taco seasoning, sliced cherry tomatoes, shredded cheese, avocado and guacamole, and black or pinto beans. You can garnish it with cooked corn, sliced radishes, or crushed tortilla chips.
These are a few healthy meals which you should follow to stay fit. Never eat half-cooked or stale food as it will cause food poisoning
