Healthy meals breakfast lunch and dinner (2024)

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28 Easy and Healthy Meals for Breakfast, Lunch, and Dinner

Meal planning can be very helpful when trying to eat healthy.

Having a list of go-to meals that are both nutritious and easy to make can save you time and money, especially when the recipes use pantry staples or long-lasting ingredients that you likely have on hand.

Here’s are 28 easy and healthy breakfasts, lunches, and dinners, including some kid-friendly and low budget options.

1. Overnight oats

Overnight oats are an easy breakfast option that requires no prep time in the morning. Plus, they’re made with basic ingredients that won’t break the bank.

Oats are also a good source of beta glucan fiber, which may help lower your cholesterol levels and reduce your risk of heart disease (1).

There are tons of overnight oat recipes on the internet, but I especially like these basic banana overnight oats.

2. Loaded avocado toast

Avocado toast can be a nutritious breakfast, as avocados are a good source of healthy fats and very filling.

Start with a toasted slice of 100% whole grain, rye, or sourdough bread. In a small bowl, smash together half of an avocado with some lime or lemon juice. Spread this on top of the toast.

For a protein boost, add one or two eggs, or smash white beans into the avocado for a vegan option. Top with crumbled cheese, chopped nuts, seeds, baby greens, or cherry tomatoes.

3. Broccoli and cheese egg bake

Eggs are an excellent source of protein, as well as several vitamins and minerals that are important for health.

Make this 12-serving egg bake in advance, and enjoy nutritious leftovers all week long for hassle-free mornings.

It’s a reader favorite on my recipe blog and highly customizable. Feel free to add sliced bell peppers, chopped spinach, or mushrooms, and sub any type of cheese or milk you have on hand.

Get the full recipe for my easy broccoli and cheese egg bake here.

4. Yogurt and fruit parfaits

Yogurt provides calcium, an important mineral for strong bones, making it a great addition to your breakfast (2).

Yogurt parfaits are enjoyable for both kids and adults, and you don’t even need a specific recipe to make them.

If you have some time in the morning, set out Greek yogurt, fresh fruit, granola, nuts, and seeds for your family to make their own parfaits. To keep the added sugar content low, use plain yogurt and granola that doesn’t contain a lot of sweeteners.

You can also prep the parfaits in advance. Put them together in individual jars and keep them in the fridge.

5. Chocolate cherry chia pudding

With only a handful of ingredients, chia pudding is a simple but filling option for breakfast. The best part is that you can put the recipe together at night and wake up to a creamy and delicious pudding the next morning.

What’s more, chia seeds are loaded with antioxidant compounds. Antioxidants help fight reactive molecules called free radicals, which damage cells and may lead to disease (3).

Chia pudding can be made in many variations, but this chocolate cherry chia pudding is one of my favorites.

6. Bell pepper egg cups

For a simple, veggie-loaded breakfast, slice bell peppers in half lengthwise and remove the stems and seeds. Place them into a greased baking dish and cook them for 15 minutes at 350°F (175°C).

Remove the dish from the oven and carefully crack an egg into each pepper. Bake them for an additional 15 minutes or until the eggs are cooked to your liking. Garnish with herbs, red pepper flakes, or cheese before eating.

Two pepper halves, each filled with an egg, comprise one serving. Not only will you get protein from the eggs, but bell peppers are a great source of nutrients that support immunity, such as vitamins A and C (4).

Note that cooking can destroy vitamin C. Therefore, a shorter cooking time is preferable when trying to preserve vitamin C content.

7. Peanut butter granola bars

Instead of settling for a store-bought option that might be loaded with added sugar, give homemade granola bars a try. Making them at home can save you money, too.

This recipe for peanut butter granola bars is easy to make and kid-friendly. Plus, it includes tips on making them vegan.

Studies suggest that the compounds found in peanuts can block the absorption of cholesterol from the diet, which may benefit those with high cholesterol levels that put them at an increased risk of heart disease (5).

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8. Italian pasta salad

Pasta salad can be a balanced, nutritious meal. It’s often made with cooked pasta, non-starchy vegetables, and meat, cheese, or beans.

Plus, pasta salad is served cold and keeps well in the fridge and lunch boxes.

Check out this Italian pasta salad for a healthy, affordable option. Add diced chicken, mozzarella cheese, or white beans for some protein, and use 100% whole wheat pasta for extra fiber.

The olive oil in the dressing is also loaded with heart-healthy monounsaturated fats (6).

9. Slow cooker lentil soup

“Dump and go” slow cooker meals are an easy option for lunches. Make them on the weekend to eat for lunch during the week, or throw together the ingredients in the morning to have a hot meal by lunchtime.

This crockpot lentil soup is loaded with veggies and uses pantry spices and ingredients.

What’s more, lentils are a source of plant-based protein and fiber, which will help keep you feeling fuller for longer.

10. Peanut butter and banana roll-ups

Peanut butter and banana is a winning culinary combo, and these roll-ups are great for kids.

Bananas are also one of the best dietary sources of potassium, a mineral that contributes to healthy blood pressure (7).

Spread about 2 tablespoons (30 grams) of peanut butter on top of an 8-inch (20-cm) flour tortilla. Place a peeled banana toward the bottom of the tortilla, then carefully roll it up.

Slice it into bite-sized pieces. For a peanut-free option, use sunflower seed butter. If you want a little more sweetness, add a drizzle of honey on top of the peanut butter before rolling the tortilla.

11. Sweet potato black bean meal prep bowls

Taco or burrito bowls make a healthy lunch that’s easy to assemble.

Prepare the ingredients ahead of time, store them in separate containers in the fridge, and assemble your bowl when you’re ready to eat.

My sweet potato black bean meal prep bowls are made with nutritious ingredients and topped with an easy avocado lime dressing.

The healthy fats in the avocado will help you absorb more fat-soluble nutrients, such as the vitamin A carotenoids in sweet potatoes, from the meal (8).

12. Healthy tuna salad with cranberries

Canned tuna is a budget-friendly ingredient to keep in your pantry for quick meals.

It’s also rich in protein and healthy fats that will keep you full and satisfied.

This healthy tuna salad with cranberries has super simple ingredients and can be served on bread, crackers, or even lettuce cups.

13. Veggie quesadillas

Veggie quesadillas are one of the easiest recipes to make, and they’re a good way to get kids to eat more veggies. Eating vegetables is linked to a lower risk of disease and longer life (9).

You can use sliced onions and peppers, or any kind of leftover roasted or sautéed veggies that you have on hand.

Place a flour or corn tortilla in a skillet over medium heat. Sprinkle one half with shredded cheese, then add veggies and more cheese on top. Cook it for a few minutes, with the lid on the skillet, until the cheese is melted.

Fold the half of the tortilla without cheese over the other half. Remove it from the skillet, slice it into pieces, and enjoy it with guacamole, salsa, or sour cream. Feel free to add beans or chicken for more protein.

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14. Fridge/freezer stir-fry

Making a stir-fry with ingredients you already have is an easy way to put a healthy meal on the table fast.

Stir-fries typically consist of protein, non-starchy veggies, and a carbohydrate, such as rice or noodles. Therefore, they’re balanced meals that will keep you full.

Heat a drizzle of oil in a large skillet or wok. Add diced chicken, sliced sirloin steak, shrimp, or tofu. Cook it for a few minutes on each side until it’s cooked through. Remove it from the skillet and set it aside.

Add 2–3 cups (300–450 grams) of veggies to the skillet with a little more oil. Cook it for a few minutes, and add the protein back into the pan.

For the sauce, whisk 1/4 cup (60 mL) of vegetable broth, 1/4 cup (60 mL) of low sodium soy sauce, 1 tablespoon (15 mL) of maple syrup or honey, 2 cloves of minced garlic, and 1 tablespoon of cornstarch. Pour the mixture into the skillet, and cook it until it thickens.

This should yield approximately four servings. Serve it with brown rice or whole wheat noodles if desired.

15. Baked potato bar with healthy toppings

Baked potatoes are one of the most affordable bases for a healthy meal. Plus, potatoes are incredibly nutritious, providing potassium, magnesium, iron, and vitamins B6 and C (10).

Since they provide energizing carbs, top them with a source of protein, some non-starchy veggies, and a healthy fat for a balanced meal.

Check out several ideas on how to build a healthy baked potato bar for a family meal.

16. Caprese chicken breasts

For a delicious meal that’s on the table in 30 minutes, try chicken breasts made with caprese salad ingredients — tomatoes, mozzarella, and basil.

This recipe includes instructions for making them in a single skillet. Make some pasta while they cook — or better yet, ahead of time — and you’ll have a balanced meal in no time.

The chicken provides filling protein. Plus, tomatoes are a source of lycopene, an antioxidant compound that boosts heart health (11).

17. Sheet pan pork chops and sweet potatoes

Sheet pan meals are the epitome of hassle-free cooking. Plus, they make cleanup a breeze.

This healthy sheet pan meal features pork chops, sweet potatoes, onions, apples, and pantry spices for a wholesome and balanced meal. The leftovers make a great lunch the next day, too.

Pork contains an abundance of nutrients, including selenium, an essential mineral that’s necessary for healthy reproduction and thyroid function (12).

18. Healthy mac and cheese (with veggies)

Mac and cheese is always a crowd-pleaser, and adding veggies to it brings the nutrition up a notch.

Making mac and cheese from scratch also means that you can control the ingredients and avoid excess sodium or unnecessary additives.

This healthy mac and cheese is kid-friendly and features both zucchini and cauliflower. It contains carbs from pasta, vitamins and minerals from veggies, and protein and fat from the cheese.

19. Taco salad

Taco salad is another recipe that you can prep in advance and assemble when you’re ready to eat.

Combine chopped romaine, cooked ground beef with taco seasoning, sliced cherry tomatoes, avocado or guacamole, shredded cheese, and pinto or black beans. Fun additions include sliced radishes, cooked corn, or crushed tortilla chips.

For a simple and healthy dressing, thin plain Greek yogurt with lime juice and drizzle it over the salad. Greek yogurt contributes some additional protein and calcium (13).

20. Slow cooker beef and broccoli

Beef and broccoli is a popular take-out dish that you can easily make at home with wholesome ingredients for a more affordable price.

Not to mention, it can be made in the slow cooker, which means there will be minimal cleanup.

Plus, beef is packed with iron, which is vital for red blood cells to transport oxygen in the body, and vitamin B12, which helps your body produce red blood cells (14, 15).

Check out this slow cooker beef and broccoli recipe served over quinoa for a healthy meal.

21. Easy chickpea curry

Homemade curry is an easy vegetarian meal that’s perfect for busy nights. It’s incredibly flavorful, and you may even have all of the ingredients in your cupboard.

Chickpeas, a source of plant-based protein, fiber, and micronutrients, may have a beneficial effect on blood sugar levels (15).

This is one of my favorite chickpea curry recipes to make for dinner. It’s ready in 20 minutes.

22. One-pot teriyaki chicken zoodles

You can’t beat a one-pot meal for an easy and healthy dinner, especially when it’s loaded with veggies.

These one-pot teriyaki chicken zoodles feature spiralized zucchini as a base, and they’re coated in a homemade teriyaki sauce.

Chicken breasts contribute filling protein, while pineapple chunks add some natural sweetness, fiber, vitamins, and minerals.

23. Salmon burgers with slaw

Figuring out how to add more fish to your diet can be intimidating, but this recipe using canned salmon makes it a lot easier.

Salmon is one of the best sources of omega-3 fatty acids in the diet. Omega-3s help boost brain health and prevent heart-disease-linked plaque buildup in the arteries (16).

Besides the salmon, these burgers have very basic ingredients and are easy enough for even the busiest of nights. Plus, they’re served over a cabbage slaw that counts as your veggies for the meal.

Check out the full recipe for salmon burgers with slaw here.

24. One-pot stewed tomatoes and eggs

Grab a can of tomatoes, some pantry spices, and a few eggs, and you’ll have a healthy meal in no time.

Tomatoes have several beneficial compounds that may help reduce the risk of obesity, heart disease, and even some cancers (17).

Heat a drizzle of olive oil in a large skillet over medium heat. Add a diced onion, a few minced garlic cloves, 2 teaspoons of smoked paprika, 1 teaspoon of ground cumin, and 1/4 teaspoon of chili powder.

Cook it for a few minutes until fragrant. Pour a 28-ounce (790-gram) can of whole peeled tomatoes into the skillet. Cook for 10 minutes over medium-low until the tomatoes break down. Create wells for four eggs with the back of a spoon.

Carefully crack an egg into each well, cover the skillet, and cook until the eggs set. Enjoy warm with pita bread. This makes two servings.

25. Lentil bolognese

Pasta and sauce has always been a simple dinner combination, but I like to increase the nutrition of this meal by making a bolognese from lentils.

Eating lentils has been associated with a lower risk of diabetes and heart disease, thanks to the health-promoting bioactive compounds they contain (18).

Follow this recipe for lentil bolognese and serve it over pasta for a hearty, vegan dish. You can eat it with a side salad or steamed green beans for some extra veggies.

26. Make-ahead turkey meatballs

Turkey meatballs are a nutritious and versatile option to make in advance. You can serve them over pasta or on sandwiches or salads.

These easy make-ahead and freeze turkey meatballs use pantry staples, including old fashioned oats instead of bread crumbs, and they can be made with either fresh or dried herbs.

Turkey not only provides filling protein but also contains iron, phosphorus, zinc, and B vitamins (19).

27. Caramelized onion and spinach grilled cheese

An upgraded grilled cheese is ideal for an easy dinner that will satisfy the whole family.

I love to make this recipe when I have extra caramelized onions on hand (they freeze really well, by the way) and spinach that I need to use.

What’s more, onions are a source of quercetin, an anti-inflammatory compound that may help lower high blood pressure (20).

Spread butter on one side of two slices of 100% whole grain or sourdough bread. Place one slice, buttered side down, in a skillet over medium heat. Top with a slice of cheese, followed by caramelized onions, a few spinach leaves, and another slice of cheese.

Put the other slice of bread, buttered side up, on top. Cover the skillet, and cook for a few minutes on each side until the cheese is melted. Enjoy warm.

28. Easy black bean and rice skillet

For a satisfying dinner that never disappoints, break out the trusty skillet and make this twist on rice and beans.

With just a handful of ingredients, it’s easy and highly nutritious. Black beans provide protein, brown rice contributes carbs, and shredded cheese serves as a source of fat, calcium, and protein. Plus, it has tomatoes and red onion.

Check out the full recipe for this easy black bean and rice skillet here.

50 Healthy Recipes for Breakfast, Lunch & Dinner – A Couple Cooks

Here’s a list of easy healthy recipes for any meal of the day: breakfast, lunch or dinner! Whatever the meal, we’ve got you covered.

Need healthy recipes inspiration? It can be hard to find recipes that are wholesome, not too hard to make, and delicious all at the same time. So here’s a list of our best of the best nourishing recipes for any time of the day! We’ve got something for every type of eater: there are quick dinners, seafood recipes and plant-based recipes loaded with veggies. There are lunch ideas and tasty ways to start the day! From baked oatmeal to pesto salmon to eggplant pizza: every single recipe has been a huge hit on our table.

What does “healthy” mean? This term can be controversial, so here’s how we define it. The list of recipes below generally follow the Mediterranean diet, featuring seafood, lots of colorful vegetables, whole grains, and olive oil. Each recipe selected maximizes nutrients, protein and fiber.

And now…our top healthy recipes for breakfast, lunch & dinner!

More inspiration

Looking for other types of nutrient-dense recipes? We’ve got lots of other ideas for how to keep your meal ideas fresh. Try these options:

• 25 Healthy Breakfast Ideas
• 40 Healthy Lunch Ideas
• 40 Healthy Dinner Ideas
• 25 Healthy Instant Pot Recipes
• 25 Healthy Snack Recipes
• 30 Healthy Recipes Everyone Should Try
• 20 Great Healthy Side Dishes

Got specific dietary needs? Head over to our Plant Based Diet Guide & Recipes or Whole Food Plant Based Diet Guide. Or try our Gluten Free Dinner Recipes or 20 Gluten Free Breakfast Ideas.

Print

50 Healthy Recipes for Every Meal

★★★★★

5 from 2 reviews

• Author: Sonja Overhiser
• Prep Time: 15 minutes
• Cook Time: 10 minutes
• Total Time: 25 minutes
• Yield: 3 to 4 1x

Description

This easy cauliflower stir fry is an ideal healthy and easy dinner idea! It’s full of nutrients and covered in a punchy sauce.

• 1 medium head cauliflower (2 pounds)
• 1 red bell pepper
• 1 orange bell pepper
• 1 medium white onion
• 3 green onions
• 3 tablespoons rice vinegar*
• ¼ cup soy sauce (or tamari or coconut aminos)
• 1 tablespoon light miso
• ½ tablespoon gochujang (optional)
• 2 tablespoons sugar (or maple syrup)
• 2 tablespoons sesame oil (regular, not toasted)
• 1 teaspoon cornstarch (or arrowroot powder)
• 3 tablespoons neutral oil for stir frying, divided
• To serve as a main dish: Add ¾ cup cashews with cauliflower**, add 1 cup shelled frozen edamame in the last 2 to 3 minutes, or add Marinated Tofu, Pan Fried Tofu, or Sauteed Shrimp and serve with rice

1. Chop the cauliflower into small florets. Thinly slice the bell peppers. Thinly slice the white onion. Thinly slice the green onion.
2. In a medium bowl, whisk together rice vinegar, soy sauce, miso, gochujang, sugar, sesame oil, and cornstarch (or make the Go To Stir Fry Sauce).
3. In large skillet, heat 2 tablespoons neutral oil over medium high heat. Add the cauliflower and a pinch of salt and cook unstirring, for 3 to 4 minutes until charred. Flip the florets and continue cooking for 2 minutes.
4. Add the bell peppers, white onion, a pinch of salt and the remaining 1 tablespoon oil and cook 4 to 6 minutes until tender.
5. Turn off the heat. Pour in the sauce and add the green onions. Stir until the sauce coats everything and thickens. Serve immediately.

Notes

*Or substitute the Go To Stir Fry Sauce for the sauce ingredients (oil free).

**Adding cashews would serve about 2 to 3 as a vegetarian main; adding tofu can stretch it to 4.

• Category: Main Dish
• Method: Stovetop
• Cuisine: Healthy
• Diet: Vegan

Keywords: Healthy recipes

About the authors

Sonja & Alex

Meet Sonja and Alex Overhiser: Husband and wife. Expert home cooks. Authors of recipes you'll want to make again and again.

About Us

Cookbook

What to eat for breakfast, lunch and dinner to be healthy / Tips and a selection of dishes from a nutritionist - an article from the "Healthy Eating" section on Food.ru

Being on a PP is not sitting on a strict diet and torturing yourself with bans. Proper nutrition is a way of life for which there are no indications or contraindications. Just because everyone needs it.

The principle is ridiculously simple - rejection of everything harmful. And it's not just about alcohol and fast food. Poor quality products, canned food and sausages, food with additives and dyes also have no place on the menu.

How much to eat per day

The second rule is a competent mode. No, eating strictly by the hour and at the same time, canceling cases and ignoring circ*mstances, is not necessary. But there are a few important rules to follow.

1. Meals should be three meals a day with two light snacks in between.

2. A severe calorie deficit is a constant and debilitating feeling of hunger, which sooner or later will lead to a breakdown.

3. Nutritionists advise listening to your body. Do not eat by the clock and postpone eating if you do not feel like it.

For an ordinary person without health problems, the calorie intake is 1800-2000 kcal for a woman and 2300-2900 kcal for a man. Is your goal to lose weight? Cut your daily calorie intake by 10 percent, but no more. And be sure to add any activity: if not sports, then walking. But first, try to completely switch to PP and wait a couple of weeks - a positive result may already come from changing the diet.

Increased appetite can occur during times of stress, high mental stress and during PMS in women - this is considered the norm. But if you are missing three full meals and a couple of light snacks all the time, you wake up in the middle of the night, and the thought of food is so strong that it leads to the kitchen, make an appointment with a doctor. This could be a wake up call.

What does a proper breakfast consist of

People are divided into two types: the first wake up hungry like wolves, the second - with a feeling of nausea from the mere thought of food. Doctors insist: skipping the first meal is not worth it - this increases the risk of overeating in the afternoon, leads to a slowdown in metabolism and weight gain.

But there is no need to force the body. Don't feel like eating right after waking up? Let yourself recover and have breakfast after a couple of hours.

Another life hack: if you don't feel hungry in the morning, try moving your last meal to an earlier time. Perhaps the body simply does not have time to digest everything that you ate before going to bed.

The second problem with early breakfasts is that hunger comes back too soon. It seems like an eternity before lunch, colleagues are just finishing their first coffee, and your stomach is already treacherously rumbling.

Dietitian-endocrinologist Tatyana Musik explains:

Hunger is influenced by two indicators: the level of glucose and the rate of decrease in blood sugar. And this happens under the influence of the hormone insulin. In addition to it, cortisol, a hormone of stress, hunger and circadian rhythms, interferes with the regulation of glucose levels. Cortisol levels in the morning are at their peak - just in order to provide an energy boost for the whole day. Cortisol enhances the activity of insulin. Therefore, some soon after breakfast want to eat again.

Remember that eating too much breakfast can make you sleepy. The body throws all its strength into digesting heavy foods, as a result, we are again drawn to bed, the brain does not work as actively as a working morning requires.

Breakfast should be low-calorie, but not tiny. After yogurt or a banana, the stomach will remain empty and will soon remind of itself. In the morning, he needs a complete meal: a set of proteins, fats and slow carbohydrates.

Perfectly filling scrambled eggs, scrambled eggs or scrambled with toast, milk porridge with grain bread, unsweetened cottage cheese with avocado or nuts. If a sandwich, then with butter, cheese or salmon. You can also roll a roll of pita bread with chicken breast or turkey. Add fresh cucumber, tomato, spinach and arugula to your diet.

Dozens of omelet varieties are collected here.

Nutritionist warns: strong coffee or tea on an empty stomach increases cortisol production. And this, in turn, slows down the metabolism. Immediately after waking up, it is better to choose green, herbal teas or water.

And don't eat too many refined sugars for breakfast: waffles, croissants, muffins, cookies, sugary dairy products and cereals. Sweet muesli, stuffed yoghurts, and a white loaf with sausage are seemingly common breakfast foods, but they have a high glycemic index and sharply raise blood sugar, which also falls sharply and quickly.

What to eat for lunch

Lunch is the second most important meal of the day. The way you feel in the afternoon depends on how correct and balanced the daytime meal is - how successfully you can make it to dinner and not overeat at night.

A healthy lunch at the BCP is assembled according to the following formula:

• 30% complex carbohydrates: durum wheat pasta, grain bread and cereals, such as couscous, wild rice, bulgur, pearl barley or buckwheat.

• 30% goes to proteins. This is a stew, baked or boiled meat, low-fat fish, seafood. Liver and tongue cooked without frying are also great options. When served correctly, it can be meatballs or cutlets, but from minced meat and without a white loaf or semolina in the composition, these are extra calories that are useless. Who prefers vegetable protein, chooses unsweetened cottage cheese or stewed beans.

• The remaining 40% on the plate is occupied by fiber, that is, vegetables. But only those that do not contain starch, and ideally served fresh. The principles of proper nutrition correspond to broccoli and cauliflower, tomatoes, cucumbers, spinach, lettuce and carrots.

Add some healthy and tasty fats here. Vegetable oil and seeds in a salad, a piece of cheese on a piece of bread or an avocado - this is quite enough to enrich the diet with an important element. But you need to do this strictly in the middle of the day.

Variants of PP dishes can be viewed in this selection.

Tip

You don't need to carry a kitchen scale to calculate the amount of a particular food. For adherents of proper nutrition, they came up with a convenient way - the palm method. Proteins and complex carbohydrates should take up as much space on the plate as would fit in your palm. Vegetables and fiber - two fists.

A quite reasonable question arises: what about the soup that we were accustomed to from childhood? Alas, most recipes do not comply with the principles of a healthy lifestyle. Pickled cucumbers are in the pickle, sausage is in the hodgepodge, pea sin is sinned with smoked meats, and trendy mashed soups are filled with heavy cream and cheese.

Nutritionist-endocrinologist Tatyana Musik explains:

Rich borscht and cabbage soup are cooked in meat broth, not the most useful substances are released from bones and meat in the process. They load the liver and are poorly absorbed. As a result, you get the same bad cholesterol. The nutritious part, that is, a thick mass of vegetables, cereals and meat, makes up only 30% of the dish. Most of the soup bowl is liquid. It will be quickly digested, you will get hungry again. In addition, excess fluid dilutes gastric juice and impairs digestion, causing bloating and stool problems.

Those who cannot imagine dinner without soup should follow healthy rules:

• Boil soup with vegetable broth and no frying.

• Be sure to drain the first broth for meat soup.

• Replace noodles and potatoes in the menu with healthy chickpeas, pearl barley or beans.

• Eat soup in small portions, making sure to add the second of the recommendations to it.

• Replace okroshka with cold soup on kefir or mineral water, exclude sausage from the recipe.

• Milk soups do not promote weight loss, but if this is not your goal, then add cold milk to hot cereals, and not vice versa.

Recipes for delicious vegetable broth soups are collected here.

What to eat for dinner with proper nutrition

If you did everything right and did not forget about light snacks, then you will meet the end of the day with a slight and pleasant feeling of hunger. Do you want to catch a bull on the street and eat it whole or buy a grocery store? A bad sign that says that you either delayed dinner (and it’s worth eating 3 hours before bedtime), or the lunch menu was poorly composed.

An organism that is tired during the day needs reinforcement. Therefore, the right dinner is a small but energetically valuable portion of protein and a little fiber. Something that is easily digested and leaves a persistent feeling of satiety without overeating.

A proper dinner is:

• Vegetable salad dressed with Greek yogurt, soy sauce or lemon juice.

• White fish or lean seafood such as mussels.

• For meat, cooking method is important: chicken breast, rabbit or veal will do if steamed, grilled, boiled or stewed without oil.

Another option for a healthy and tasty dinner is a protein omelette. Leave the yolks in the morning, they have a lot of fat, which is contraindicated for adherents of a healthy lifestyle in the afternoon.

Nutritionist-endocrinologist Tatyana Musik explains:

Are slow carbohydrates allowed in the evening? If you are not trying to lose weight, but just keep the weight, then yes. But choose cereals: buckwheat, brown rice or barley.

You can also have complex carbohydrates for dinner if you didn't eat them for breakfast or lunch. Otherwise cause a deficiency of an important element.

50 grams of slow-acting carbohydrates are also acceptable after active sports training. There will be no harm to the figure from such a portion, but the body will get down to business and will not remind of itself with a sharp feeling of hunger.

In the pursuit of weight loss, do not try to give up dinner - this is a direct path to food breakdowns and even more weight gain. The evening plate should be a third of the daily diet, its portion should be slightly less than the dinner plate.

Recipes for every taste can be found here.

Tips on how to eat properly without overeating and pangs of hunger:

• Leave the table slightly hungry. Do you feel like you haven't eaten one serving? Do not rush for the supplement - the feeling of fullness will come within 15 minutes.

• Dishes of a certain size help prevent overeating. Keep deep bowls and large diameter plates away. For an adult, the ideal dish diameter is 21-23 centimeters.

• Drink your food down even if you were taught otherwise as a child. But only clean water and only if you really feel thirsty. Leave juices, fruit drinks, coffee and tea for dessert.

• The first glass of water should be drunk 20 minutes before the meal. By the way, this will determine how hungry you are. This feeling is easily confused with thirst.

• Do not eat in front of a TV screen or smartphone - this is bad for digestion, and the brain, focused on the video sequence, does not have time to fix the meal.

What can be done?

Plan a healthy diet for the week. Pick up a few good combinations of products for breakfast, lunch and dinner, and then alternate them, choosing what you want right now. This will save you from accidentally overeating and asking “What’s the menu for today?”

Read more about healthy eating:

• How to cook pasta if you're in PC: tips and tricks

• 5 common mistakes PCs make: dangerous prejudices

• Can you count without counting? calories: an honest and detailed guide on the topic

How to eat right for breakfast, lunch and dinner • INMYROOM FOOD

Reviews

Proper nutrition and daily routine are inextricably linked. If you want to lead a healthy lifestyle in general, then not only what you eat, but also when you do it is of great importance.

Alexandra Smyshlyaeva

A product that is useful in itself, eaten at the wrong time, at best, simply will not bring benefits. The mode is also important because irregular meals are stressful for the body, due to which it begins to store fat in reserve. In addition, there are fasting days, therapeutic fasting and other extreme methods of losing weight.

When to get up?

Scientists have proven the relationship between sleep patterns and body fat percentage. If a person goes to bed and gets up every day at the same time, this not only has a good effect on his psychological state, but also has a positive effect on the figure. In addition, sleep duration is also important. The lowest percentage of body fat in those who sleep about 8 hours a day. So, we conclude: for good health and appearance, it is important to always get up at the same time and get enough sleep.

What's for breakfast?

Many people have already heard about the importance of breakfast. It is necessary for a successful active day. If breakfast is not high enough in calories, then you simply will not have the strength to work, study, play sports or anything else that you have planned for the first half of the day. And if it is excessive, then the body will throw all its strength into digesting food, and then you will be in a sleepy state for half a day.

That is why experts recommend eating foods with so-called long carbohydrates and proteins for breakfast. In other words, porridge with milk. Or bread and cheese. But here, of course, the quality of the products is of great importance. Do not take one-minute oatmeal: after the processing that it has undergone, it can no longer be called a complex carbohydrate. Bread must be whole grain. Breakfast cheese is suitable for low-fat hard varieties, it is easily digested.

Some people say they just can't eat in the morning. In this case, it is recommended to have dinner 4 hours before bedtime. From this, the dream will be stronger, and you will be more likely to eat in the morning. In addition, you can get up a little earlier than usual to prepare breakfast, if not for yourself, then for the household. It is possible that the aroma and pleasant appearance of food will awaken your appetite too.

Snacking is allowed!

Have you had a hearty breakfast, but it's far away before dinner and you want to eat? In this case, a snack is necessary. There is an opinion that snacking is harmful because it interrupts the appetite, and then the person does not eat full-fledged food. But the opposite is also true: without a snack, you want to eat so much that overeating occurs during the main meal. This is not good either.

The golden mean is in the right snack. Firstly, it should not be plentiful: 10% of the daily calories. For a healthy person, this is about 200 kilocalories (2000 per day, respectively). Secondly, the snack should be quite satisfying and not sweet. What could it be - small and satisfying? 30 grams of nuts, 50 grams of parmesan, 300 grams of unsweetened yogurt with a fat content of 3.2%, fresh vegetables with a little olive oil. And of course, it is very important to drink water. A small snack, a glass of water - and you will calmly wait for dinner.

It's time for lunch

Lunch should be the most intense meal of the day. It accounts for approximately 45% of the total daily calorie intake. Like breakfast, it must be filling so that you can successfully end the day at work. But at the same time, you don’t need to overdo it, because not every office has fashionable sleep capsules today.

Mandatory components of a proper lunch: soup, meat (poultry or fish) and a side dish in the form of vegetables or healthy carbohydrates (buckwheat, wild rice). Soup improves peristalsis and helps to get full, meat gives strength, vegetables help digest meat, complex carbohydrates will help stretch until dinner. At the same time, of course, we must not forget about the taste of food, because lunch should please, and not just be a boring meal.

Proper dinner

The good news: the rule "not to eat after six" applies only to those who go to bed at 10. drink a glass of kefir. For dinner, it is best to eat a light protein dish, such as turkey, and thermally processed vegetables. Such food is well digested and does not interfere with restful sleep.

Another correct option is cottage cheese.

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