28份早餐，午餐和晚餐的简单健康餐

早餐

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.

燕麦也是β葡聚糖纤维的良好来源，这可能有助于降低胆固醇水平并降低心脏病的风险（ 1 ).

互联网上有大量的一夜燕麦食谱，但我特别喜欢这些基本的香蕉过夜燕麦.

2. Loaded avocado toast

鳄梨吐司可以是营养早餐，因为鳄梨是健康脂肪和非常饱满的良好来源。

Start with a toasted slice of 100% whole grain, rye, or sourdough bread. In a small bowl, smash together half of an牛油果带有一些酸橙或柠檬汁。将其涂在烤面包上。

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

Eggsare 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 myeasy broccoli and cheese egg bake here.

4. Yogurt and fruit parfaits

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

酸奶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.

您也可以提前准备冻糕。将它们放在单独的罐子里，然后将它们放在冰箱中。

5. Chocolate cherry chia pudding

With only a handful of ingredients,chiapudding 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.

更重要的是，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 thischocolate cherry chia puddingis 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支持免疫，例如维生素A和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 homemadegranola barsa try. Making them at home can save you money, too.

这个食谱花生酱granola barsis easy to make and kid-friendly. Plus, it includes tips on making them vegan.

研究表明，花生中发现的化合物可以阻止饮食中胆固醇的吸收，这可能使胆固醇水平高的人受益，这使它们患有心脏病的风险增加（ 5 ).

午餐

8. Italian pasta salad

Pasta salad can be a balanced, nutritious meal. It’s often made with cooked pasta,non-starchy vegetables和肉，奶酪或豆类。

另外，意大利面沙拉冷，可以很好地放在冰箱和午餐盒中。

Check out thisItalian pasta salad有一个健康，负担得起的选择。加入切成丁的鸡肉，马苏里拉奶酪或白豆以进行一些蛋白质，并使用100％的全麦面食进行额外的纤维。

敷料中的橄榄油还充满了心脏健康的单不饱和脂肪（ 6 ).

9.慢炖扁豆汤

“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.

Thiscrockpot lentil soupis loaded with veggies and uses pantry spices and ingredients.

更重要的是，扁豆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.

香蕉也是最好的饮食之一钾的来源, a mineral that contributes to healthy blood pressure ( 7 ).

Spread about 2 tablespoons (30 grams) of花生酱上一个8英寸(20厘米)玉米粉薄烙饼。的地方a peeled banana toward the bottom of the tortilla, then carefully roll it up.

将其切成小块。对于不含花生的选择，请使用葵花籽黄油。如果您想要更多的甜味，请在花生玉米饼之前在花生酱上添加蜂蜜。

11.地瓜黑豆餐准备碗

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

提前准备原料,存储它们in separate containers in the fridge, and assemble your bowl when you’re ready to eat.

我的红薯黑豆餐准备碗由营养成分制成，并配有简单的鳄梨柠檬酱。

鳄梨中的健康脂肪将帮助您吸收更多脂溶性营养素，例如服用类胡萝卜素的类胡萝卜素sweet potatoes, from the meal ( 8 ).

12. Healthy tuna salad with cranberries

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

它还富含蛋白质和健康脂肪，使您充满满足。

Thishealthy tuna salad with cranberrieshas 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与较低的疾病风险和更长的寿命有关（ 9 ).

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

的地方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.

Dinner

14. Fridge/freezer stir-fry

用已经拥有的食材进行炒菜是快速将健康餐食放在餐桌上的简便方法。

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,虾, 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

Bakedpotatoes是健康餐点最负担得起的基础之一。另外，土豆营养丰富，提供钾，镁，铁和维生素B6和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 ahealthy baked potato barfor 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食谱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 fillingprotein. 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.

Thishealthy sheet pan mealfeatures 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.

Porkcontains 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和奶酪始终是一个令人愉悦的人，并且在其中添加蔬菜会使营养置于一个凹口。

从头开始制作Mac和奶酪也意味着您可以控制成分并避免钠过多or unnecessary additives.

Thishealthy mac and cheese对儿童友好，具有西葫芦和花椰菜。它含有来自意大利面的碳水化合物，蔬菜的维生素和矿物质，以及奶酪的蛋白质和脂肪。

19. Taco salad

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

Combine chopped罗马, 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 andbroccoliis a popular take-out dish that you can easily make at home with wholesome ingredients for a more affordable price.

更不用说，可以在慢炖锅中制作，这意味着清理最少。

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 thisslow cooker beef and broccoli食谱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、植物性蛋白质,纤维和显微镜onutrients, may have a beneficial effect on blood sugar levels ( 15 ).

这是我最喜欢的鹰嘴豆咖喱食谱s to make for dinner. It’s ready in 20 minutes.

22. One-pot teriyaki chicken zoodles

您不能打一锅餐，可以轻松健康，尤其是在装满蔬菜的时候。

Theseone-pot teriyaki chicken zoodlesfeature spiralized zucchini as a base, and they’re coated in a homemade teriyaki sauce.

Chicken breasts contribute filling protein, while菠萝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.

三文鱼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

grabtomatoes, 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 alower risk of diabetes和heart disease, thanks to the health-promoting bioactive compounds they contain ( 18 ).

Follow this recipe forlentil bolognese和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.制成的土耳其肉丸

Turkey肉丸是提前做出的营养和通用的选择。您可以在面食或三明治或沙拉上食用它们。

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

土耳其不仅提供填充蛋白质，还包含铁，磷，锌和B族维生素（ 19 ).

27. Caramelized onion and spinach grilled cheese

An upgraded grilled cheese is ideal for an easy dinner that will满足整个家庭.

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.

更重要的是，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.

将另一片面包，黄油的一面放在上面。盖上煎锅，每侧煮几分钟，直到奶酪融化。享受温暖。

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 andbeans.

只需少量成分，它便于易于营养。黑豆提供蛋白质，糙米贡献碳水化合物，切碎的奶酪用作脂肪，钙和蛋白质的来源。另外，它有西红柿和红洋葱。

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

Healthy Meal Prep Ideas