Fast foods or dinners in restaurants become a difficult habit to maintain, since on the one hand you spend more money than you thought and also you do not acquire all the nutrients you need. Therefore, if what you are looking for is to lose some calories, the best decision is to cook your own meals in the comfort of your home.
All you have to do is discover which dishes best suit your diet and which ones give you the most benefits.
Fortunately, we have some ideas for healthy, all-day homemade meals that we want to show you, with which you can get simple, delicious and nutritious dishes.
5 healthy homemade meal ideas
1. Nutritious almond breakfast
Refresh your regular breakfast cereal with milk and use Greek yogurt instead. By doing so, you will be doubling the amount of protein you will receive from 11 to 22 grams. In addition, combining it with almonds will give you enough fiber so that your body feels satisfied for longer.
1.1 Ingredients (1 serving)
- ¾ cup of bran cereal
- ¾ cup low-fat Greek yogurt
- 10 almonds
1.2 Instructions
- Combine all the ingredients in a bowl
- Enjoy your healthy breakfast
2. Chickpea sandwich
You may not know it, but chickpeas are a great source of fiber and you can take advantage of all their benefits by crushing them and adding them to your next sandwich. To test it, follow our instructions.
2.1 Ingredients (1 serving)
- 2/3 cup organic chickpeas
- 1 tablespoon of extra virgin olive oil and 2 teaspoons of 100% pure lemon juice
- ¼ teaspoon sea salt
- 2 slices of whole wheat bread
- 1 medium red onion
- 1/3 cup cucumbers and 1/3 cup coriander
- 1 tomato
2.2 Instructions
- Use a potato masher to mash the chickpeas with 2 teaspoons of oil, along with the lemon juice and 1/8 teaspoon of salt in a medium bowl.
- Stir the mixture until it has a thick consistency, then spread it on the slices of bread.
- Place some pieces of onion, cucumber and coriander on both slices. You can serve the plate with both pieces of bread uncovered or make it a sandwich.
- Place the tomato slices on the side as a side, don’t forget to season them with a teaspoon of oil and 1/8 teaspoon of salt.
3. Fried rice with turkey
This recipe is ideal for a night when you want to eat something quick and delicious without having to mess up your entire kitchen in the process.
Most experts say that turkey is rich in lean protein , which can help promote satiety and body weight management or loss. If you want to try it, make this recipe.
3.1 Ingredients (3 servings)
- ½ cup small peas (frozen)
- 2 cups of cooked white rice
- ½ medium red onion
- 1 medium carrot raw
- 2 tablespoons sesame oil
- 150 grams of roast turkey breast
- 1 large brown egg
- ½ cup of tap water
- ½ tablespoon Tamari soy sauce
- ¼ teaspoon ground black pepper
3.2 Instructions
- Place the oil in a frying pan over medium heat
- Add the carrot and onion, then sauté them for a few minutes
- Add half a portion of water and the rice. In case the rice absorbs all the water add a little more
- Drizzle on a little pepper and soy sauce. Then add the turkey and peas
- Add the egg and stir until the egg whites are cooked
4. Chicken and basil salad
Chicken is one of the most versatile ingredients in the culinary world. For this recipe you will only need some spices and green vegetables that will keep the chicken juicy and delicious.
Take this opportunity to cook a meal rich in minerals and vitamins following our instructions.
4.1 Ingredients (2 servings)
- 230 grams of chicken breast
- 230 grams of mixed green vegetables
- 1 medium red grapefruit
- 3 oranges
- 5 fresh basil leaves
- 2 tablespoons balsamic vinegar
- 2 tablespoons of extra virgin olive oil
- ¼ cup walnuts
4.2 Instructions
- First, boil the chicken breasts. Then place them in a small pot with the peel of an orange, also add a pinch of salt and pepper.
- Fill the pot with water and bring it to a boil. Then reduce the temperature to a simmer and cover.
- Cook the preparation for 10 minutes. Turn off the heat and let it rest for 10 more minutes. Then stir the chicken and let it cool.
- Meanwhile, prepare the dressing by combining the juice of 2 oranges, the orange and grapefruit peel, the balsamic vinegar, olive oil and a pinch of salt and pepper in a small bowl. Mix until combined.
- To prepare the salad you just have to mix the green vegetables, basil, walnuts, grapefruit and orange. Remember to cut the pieces of grapefruit and orange, removing the top and bottom of each fruit and the skin of them.
- Cut up the chicken and add it to the salad with a few tablespoons of the dressing.
References
- April, B. The Best Healthy Recipes for Easier, Tastier Home Cooking. For Livestrong. [Revised March 2020].
