Eating a healthy diet doesn't necessarily mean eating only salad and
vegetables.
Trying
to manage your waistline? You may want to start cooking. A recent study showed
that people who cook at home eat healthier and consume less than people who eat
out regularly (1).
These
light recipes are all below 400 calories and provide protein and fiber to help
you stay full throughout the day and even make room for morning and afternoon
snacks.
Breakfast
Starting
your day with a healthy breakfast is a great way to help you stay energized. It
can also help you avoid grabbing pastries from local coffee shops.
1.
Vegetable and egg muffins
Eggs
are an excellent source of protein, and these little "muffins" are a
simple breakfast item when you're in a hurry. Make in advance and store in the
refrigerator for a week. Then enjoy the cold, or if you prefer warmth, put it
in the microwave.
They are
also great for kids or energy boosts after a workout.
2.
Strawberry pancake roll with yogurt filling
This
recipe uses whole oats and protein powder instead of traditional flour. Using
sugar substitutes instead of sugar lowers calorie counts, while yogurt provides
probiotics that help maintain gut health.
3.
Porridge, there are many methods
This
basic recipe allows you to be creative.
Add
fresh or dried fruit, a lump of Greek yogurt, and nuts to suit your taste.
Sweeten
with honey or maple syrup and add a little cinnamon to taste. Whole grains can
make you feel satisfied at lunch.
4. Eggs
stuffed with roasted Portobello mushrooms
Filled
with vegetables, these Portobello cups are a superb breakfast (or even lunch).
Eggs add protein, and if you want to make it friendly to the ancients, you can
omit the cheese.
5. Avocado
toast with eggs
This
breakfast has five ingredients and can be prepared in 5 minutes! Avocados are a
nutrient-rich superfood that may be high in fat, but it's a good fat for heart
health that will keep you feeling full before lunch.
6. Huevos
rancheros
This
healthy version of huevos rancheros is not only good for you but also a feast
for the eyes. You can even help yourself eat a second serving and stay under
400 calories.
7.
Overnight oats
These
oats are simple, plus what you made the night before, which saves you time in
the morning.
They
only take a few minutes to prepare and are ready to eat after an overnight stay
in the refrigerator. Try a cherry variant with a little toasted almond!
Lunch
Bringing
lunch to work is a great way to reduce your daily calorie intake. It's also a simple method of saving money. Save time in the morning by making these meals the
night before.
8. Grilled
vegetable rolls with bean paste
The
beans in this vegetarian package provide a lot of protein, and you can change
vegetables according to the season or taste preferences.
For
faster assembly, replace the prepared hummus with a bean paste recipe.
For
lunch during the trip, the vegetables are steamed the night before and then
assembled before heading out in the morning.
9. Simply chopped chickpea Greek salad
This
Mediterranean salad is tossed with plenty of fresh vegetables in heart-healthy
olive oil.
Chickpeas
are rich in protein and fiber, which helps keep you feeling full before dinner.
You can eat the salad as is, put it on a vegetable bed, or add a little quinoa
to add protein, fiber, and other nutrients.
10. Black
beans spicy pumpkin pasta
Spaghetti
pumpkin is an extremely versatile dietary base, rich in fiber and vitamin
A. Black beans are fiber, folic acid, and protein-rich legumes that
inhibit sugar spikes.
11. Rapini
and pasta
Rapini,
aka broccoli rabe, contains powerful anti-cancer phytochemicals. Cousins of
radish are also good sources of vitamins A, C, and K, as well as the minerals
iron and calcium.
12.
Walnut-filled raw tacos
Instead
of sandwiches, this surprisingly meaty vegan meal is filled with healthy fats,
fiber, vitamins, and minerals.
You won't even miss the bread since it's that delicious. Swap walnuts for your favorite nuts
and change this recipe.
13. Beet,
Faroe, and watercress salad with fig balsamic vinegar
Beets
contain nitrates, which may help lower blood pressure, and their pigment may
help reduce inflammation.
Farro
contains zinc, magnesium, and vitamin B3, and watercress adds some vibrancy and
color to this delicious fresh salad.
Dinner
400
calories may not seem like much for dinner, but you can maximize your nutrients
and stimulate your palate without adding extra calories and fat.
14. Thai
pumpkin mat Thai chicken
This is
wonderful, ancient friendly Thai food. You can swap chicken for shrimp or even
tofu.
15.
Mediterranean grilled halibut with vegetables
White fish with a moderate flavor that is high in selenium, niacin, magnesium, and vitamin B12 is called halibut. If you can't find halibut, you
can use cod or haddock instead.
16. Orange
chicken thigh with cauliflower rice
This
can be a good option for those who want to reduce their carbohydrate intake, as
cauliflower replaces carbohydrates with cauliflower in this meal.
Succulent flavored chicken provides lean protein. Plus, you can prepare and cook the meal in about 30 minutes.
17. Vegetarian pie
Don't
let the "vegan" section scare you. These are as thin, salty, and
satisfying as any traditional pie recipe. Making a pie in a single small mold
helps control your portion size and calories.
It was
a great meatless Monday meal. Give yourself plenty of time to prepare this
wonderful recipe, as it takes about 1 hour.
18. Chicken
lettuce rolls
This
healthy popular restaurant product is full of flavor. Assorted vegetables offer
a variety of vitamins and nutrients, and you can mix and match the ingredients
according to your taste.
19.
Therapeutic bowl of turmeric sweet potatoes, poached eggs, and lemon sauce
The
flavor combination of potassium-rich sweet potatoes and turmeric will make you
want to cook again and again. Alternatively, you can swap brown rice for
quinoa, Faroese or Bulgarian wheat.
20. Crock
pot chicken cacciatore
This
slow cooker recipe provides maximum flavor with minimal effort. Eat on a bed of
pasta pumpkin or zucchini noodles to keep it light, or enjoy a more hearty meal
on pasta.
Conclusion
Eating
a healthy diet doesn't necessarily mean eating only salad and vegetables. The
key is to satisfy your appetite and palate with a variety of textures and
flavors.
With just a little planning and preparation, you can easily eat well and control your calorie intake while leaving you feeling full and energized throughout the day.