A healthy meal plan is something many of us would like to adopt. But the idea of eating right can be daunting because many of us are unfamiliar with putting together tasty dishes to replace unwanted foods in our diets.
We tend to assume that eating healthy would mean having to eat foods that are boring and tasteless. Not to mention, we’re also more drawn to convenience than necessity.
I believe that we can all prepare healthy meals with ease without jeopardizing taste and flavour, or drastically changing our style of cooking. Whether it’s an energising breakfast or a simple mid-week supper, a few simple adjustments are all that’s needed to make our meals more balanced and lower in fat and calories.
In this article, I will share 15 delicious and healthy recipes for lazy people who still want to enjoy their food whilst pursing a healthier lifestyle in as little time possible.
Healthy Breakfast
1. Greek Yoghurt Porridge With Honey, Banana and Almond
Time:
6 minutes
What You’ll need:
1.5 oz porridge oats
1 cup semi-skimmed milk
1 tbsp low-fat Greek yoghurt
1 tbsp honey
handful of toasted flaked almonds
How to prepare:
Put the oats and 200ml of milk into a small saucepan. Stir well, then place over high heat until the mixture begins to boil. Reduce the heat to low and stir for 3-5 minutes as the porridge thickens. Take the pan from heat and pour into a bowl. Top with a spoonful of yoghurt, a little honey, chopped banana and a scattering of toasted almonds.
2. Full English Healthy Breakfast
Time:
12 minutes
What you’ll need:
Olive oil
1 Portobello mushroom
5 cherry tomatoes
Sea salt and black pepper
4 strips of bacon
2 large eggs
2 slices of rye bread, toasted
How to prepare:
Preheat the grill to the highest setting. Half-fill a wide, shallow pan with water and bring to simmer. Line a large baking sheet with foil, then brush with a little olive oil.
Trim the mushrooms, removing their stalks, then lay on the baking sheet. Place the cherry tomatoes along side. Drizzle a little olive oil and sprinkle with a pinch of each salt and pepper. Lay the bacon in a single layer on the baking sheet. Place under the broiler for 5 minutes until the mushrooms are tender and the bacon is golden brown around the edges.
To poach the eggs, break each one into a cup. Add a dash of vinegar to the pan of simmering water, and whisk the water in a circular motion to create a whirlpool effect. Gently slide the eggs into the centre of the whirlpool, one at a time, then reduce the heat to a low simmer. Poach for 1-2 minutes.
Slide the bacon, mushrooms, and tomatoes onto a serving plate. Carefully lift out the poached egg with a slotted spoon, dab the bottom of the spoon with kitchen paper to absorb any excess water and slide onto rye toast. Grind some pepper over the eggs and serve.
3. Southern Italian Scrambled Eggs On Toast
Time:
10 Minutes
What you’ll need:
4 egg yolks
2 egg whites
Olive oil
Garlic powder
Parsley
Slice of thick whole-grain bread
Tomato paste
How to prepare:
Place a nonstick skillet on a burner and turn to a low heat. Pour in a little olive oil. Separate your four eggs yolks from the white into a cup. Keep two of the remaining eggs whites in a separate cup. Pour your 4 egg yolks into the skillet, stir for 1 minute then add the remaining egg whites. Add a pinch of black pepper and salt. Stir in your chopped parsley and garlic powder. Drizzle olive oil. Stir eggs every minute or so until the eggs are mostly solid but still reflect and look moist.Toast your bread and spread the tomato paste evenly. Serve eggs on on top.
4. Berry & Yoghurt Smoothie
Time:
2 minutes
What you’ll need:
1.5 oz rasberries
1.5 oz blackberries
3 heaped tbsp low-fat natural yoghurt
1 cup of skimmed milk
1 tbsp of sugar free syrup
How to prepare:
Place all ingredients into a blender and whizz until smooth, sweetening the mixture with syrup to taste. Serve in a chilled glass. Add ice (optional).
5. Ricotta & Walnut Baked Mushrooms
Time:
10 minutes
What you’ll need:
Olive oil
3 oz of baby mushrooms
Sea salt and black pepper
3 oz of ricotta
Oregano
0.5 oz chopped walnuts
2 slices of multi-seed rye bread or brochette
How to prepare:
Heat the oven to 200 degree. Line a large baking sheet with foil and brush with a little olive oil. Place the mushrooms on the baking sheet. Sprinkle with salt and pepper.
In a bowl, mix together the ricotta, walnuts and oregano. Spread a teaspoonful of the mixture on top of each mushroom. The drizzle a little olive oil. Bake for 8 minutes until mushrooms are tender. Lightly toast the rye bread in the meantime. Arrange mushrooms on top of the rye bread and serve warm.
Healthy Lunch
1. Arugula, Avocado, And Roma Salad
Time:
10 minutes
What You’ll need:
1 bunch of arugula
Sliced roma tomatos
Half of an avocado
Olive oil
Diced red apples
How to prepare:
Wash the arugula properly. Place the leaves in the middle of a towel, roll up both ends and swing ten times to force the remanning water into the towel. Add the arugula to a mixing bowl. Cut the Roma tomatoes into thin slices. Add sea salt and pepper to the mixing bowl. Drizzle the olive oil. Add the tomatoes and diced apples to the mixing bowl and then the mix with your hands. Cut open the avocado with a sharp knife and twist the halves apart like you’re opening a jar. Peel the avocado skin off, and place on a flat surface. Cut into into squares. Then transfer on top of your salad and serve in a bowl.
2. Herb Omelette With Cherry Tomatos
Time:
8 minutes
What you’ll need:
6 cherry tomatoes
1 tbsp olive oil
Sea salt and black pepper
3 large eggs
Handful of mixed herb leaves such as parsley and chives.
How to prepare:
Halve the cheery tomatoes or cut into quarters. Heat the olive oil in a non stick omelette pan and pour in the tomatoes. Season with salt and pepper and fry on a medium heat for 1-2 minutes until the tomatoes are soft.
Meanwhile, lightly beat the eggs in a bowl. Scatter the chopped herbs over the tomatoes, then pour in the eggs. Quickly stir and shake the pan. When the omelette is almost set, take the pan of the heat. Fold the omelette using a spatula. Slide onto a plate and serve immediately.
3. Smoked Chicken Salad
Time:
10 minutes
What you’ll need:
1 ripe mango
1 ripe avocado
Squeeze of lemon juice
1/3 lb. of smoked chicken breast
3.5 oz mixed salad leaves, such as baby spinach and rocket
1 tbsp pine nutes
Olive oil
For the dressing
1 tbsp orange juice
1 tbsp lemon juice
1 tbsp of mustard
1 tbsp olive oil
Sea salt and black pepper
How to prepare:
Peel the mango and cut the flesh away from the stone into thin slices. halve the avocado and remove the stone. Peel off the skin and slice into fresh strips. Squeeze over a little lemon juice, then arrange over the mango slices.
Cut the chicken into thin slices and put on the plate. Neatly pile the salad leaves in the middle.
For the dressing, whisk all the ingredients together in a bowl. Spoon the dressing over the salad and serve with a handful of pine nuts.
4. Flatbread, Feta & Chickpea Salad
Time:
10 minutes
What you’ll need:
1 large thin flat bread, or pitta
Pinch of paprika
2 tbsp olive oil
Half red onion thinly slices
Half red chili chopped
7 oz of chickpeas rinsed
Handful of parsley
2.5 oz of feta cheese
Diced turkey chunks
How to prepare:
Heat the oven to 350 degrees F. Split the bread horizontally. Mix the paprika with the 1tbsp olive oil. Brush a piece of bread with this mixture and place on a baking sheet. Bake until lightly golden and crisp, 2 minutes for thin flatbreads, 4 minutes for pittas.
Meanwhile, heat the remaining olive oil in a pan, add the onion and cook, stirring over a medium heat for 5 minutes until soft. Add the garlic and chili and fry for another minute. Pour in the chick peas and stir into the mix. Add the parsley. Pour into a large bowl. Add the diced turkey. Crumble the feta cheese over the mixture and toss well.
Serve with the bread on the side.
5. Healthy Burger
Time: 10 minutes
What you’ll need:
Low fat ground turkey
Black pepper and salt
2 tbsp olive oil
Garlic powder
Whole-grain seasoned bun
How to prepare:
Preheat a nonstick skillet with a dash of olive oil. Meanwhile, put all ingredients into a mixing bowl. Mix together with hands. Mould the mince into a patty. Add more turkey for a larger portion. Cook the burger 3 minutes on each side until nicely browned. Season the burger with some extra salt and pepper. Serve on a bun with leafy greens.
Healthy Desert
1. Coconut, Vanilla And Lime Pops
Hands on time: 5 minutes
Note: allow 6 hours for coconut pops to freeze.
What you’ll need:
2 cups coconut milk
Honey 1 tbsp
2 tbsp lime juice
1 tbsp vanilla essence
Lollipop freeze moulds
Pinch of salt
How to prepare:
In a large bowl, whisk together all of the ingredients. Drizzle a little honey into the bottom of the ice pop moulds and sprinkle a few grains of salt. Divide the mixture among the moulds, and freeze until solid for at least 6 hours, or overnight. To loosen, dip them in a bowl of warm water.
2. Mixed Berry And Greek Yoghurt Wraps
Time:
5 minutes
What you’ll need
Mixed Berries of choice
Low fat Greek yoghurt
Whole-grain tortilla wrap
1 Tbsp honey
How to prepare:
With a spoon, spread the honey over the tortilla wrap in a circular motion. Add your mixed berries of choice. Add the Greek yoghurt, and wrap. Add more honey on top (optional)
3. Peanut Butter And Protein Flapjacks
Time:
15 minutes
What you’ll need
2.5 oz of oats
1 scoop of vanilla protein powder (optional)
1 cup of milk or almond milk
3 tbsp of stevia or sweetener
2 tbsp of peanut butter
How to prepare:
Preheat the oven to 275 degrees F. Meanwhile, put all ingredients into a mixing bowl. Mix together, and pour onto a thin baking tray. Cook in the over for 10 minutes. Serve hot or cold.
4. Peanut Butter and Oat Pancakes, with Frozen Yoghurt
Time: 10 Minutes
What you’ll need:
2 whole eggs
3 egg whites
2 tbsp natural peanut butter
1/2 cup skimmed milk
1.5 oz of oats
2 scoops of vanilla whey protein (optional)
Frozen yoghurt
Heat the frying pan on a low setting, add a dash of oil. Mix ingredients in a mixing bowl, or add ingredients to a blender. Simply pour the contents into the frying pan, and fry till nice and golden. Serve with frozen yoghurt and extra peanut butter.
5. Grilled Peanut Butter And Dark Chocolate Sandwich
Time: 5 minutes
What you’ll need:
1 oz of dark chocolate (85%)
2 tbsp natural peanut butter
2 slices of whole-grain bread
Half chopped banana
How to prepare:
Heat the dark chocolate to a thin consistency, then add to a bowl. Mix the peanut butter and dark chocolate together. Spread thickly on a slice of bread, and place the second slice on top. Grill until lightly toasted, and serve.
