5 Easy Healthy Recipes
Eating healthy doesn’t have to be boring or expensive. Here are five recipes you can try this week using simple, accessible, and nutritious ingredients.
1. Quinoa & Black Bean Salad
This salad is high in fiber and protein, packed with vegetables, and great for meal prep. Use cooked quinoa, canned black beans, diced peppers, red onion, cilantro, lime juice, olive oil, salt, and pepper. Top with avocado slices for healthy fats.
2. Overnight Oats with Fruit & Nuts
A quick breakfast: combine oats, milk (or plant-based milk), chia seeds, and a little honey. Let it soak overnight in fridge. In the morning add fresh fruit (berries or banana) and chopped nuts for added texture and nutrition.
3. Grilled Chicken & Veggie Wraps
Grill lean chicken breast strips, and pair with grilled or roasted vegetables (zucchini, bell peppers, onions). Use whole-wheat wrap, a light spread (like yogurt or hummus), and add greens. Balanced with lean protein, healthy carbs, and veggies.
4. Baked Salmon with Lemon & Herbs
Salmon is a great source of omega-3 fatty acids. Season with lemon juice, garlic, dill, salt & pepper. Bake in oven until flaky. Serve with steamed or roasted veggies, and perhaps a side of brown rice or quinoa.
5. Roasted Chickpeas & Sweet Potato Bowl
Roast chickpeas (canned or pre-soaked) with spices (paprika, cumin, olive oil), roast sweet potato cubes. Layer with greens or spinach, perhaps a tahini or yogurt dressing on top. Great mix of fiber, vitamins, and complex carbs.
Nutrition Tips & Ideas
- Swap refined grains for whole grains to increase fiber and nutrient content.
- Include a source of protein in every meal to help satiety and muscle repair.
- Healthy fats (avocado, nuts, olive oil, fatty fish) are good for heart & brain health.
- Fresh herbs and citrus can boost flavor without excess salt.
- Plan ahead: prep veggies or cook grains in advance to save time.
Sources: American Heart Association, EatingWell healthy recipe collections. :contentReference[oaicite:2]{index=2}