healthy for life meals

 healthy for life meals

healthy for life meals
food

Having little time to cook is not at odds with eating healthy. Choosing seasonal products and planning your menus are resources to take care of your diet.

With the arrival of spring, they crave light and fresh meals. To do this, there is an infinity of healthy and varied recipes that you can quickly prepare to maintain a balanced and delicious diet.

Enjoying eating should be a must, so we want you to try to improve the way you nourish your body so that it has all the necessary energy and so that you do not get bored with eating or cooking. The more foods and products you like, the more variety of dishes you can cook, but even if you are one of those people who hardly like anything, you can find a way to adapt the dishes and recipes according to your special tastes.

We propose 20 simple recipes for healthy and easy meals, for lunch or dinner, that you can prepare even if the complaint reigns in your routine "my day is hours away." From pasta with different sauces or garnishes, through fish or chicken, and even delicious salads that have nothing to do with the type so boring lettuce and tomato.


It is important, to prepare healthy dishes, that you use seasonal products according to the time of year. That will not only make the recipes much cheaper, but they will also be much tastier. The best of these 20 ideas that we propose is that you can also take them in a container to the office or to work, you can even make more and repeat throughout the week.

Would you like to try one

Broccoli, carrot, and walnut salad

Cut the broccoli into florets and cook it in a saucepan with water and salt for 5 minutes. Drain it and reserve it. Peel the carrots, shred them and add them to the broccoli. Prepare, in a glass, a vinaigrette with oil and lemon juice to dress the salad. Finally, chop a handful of walnuts and add them to the plate.

Boil the spaghetti in a saucepan. On the other hand, heat a frying pan with oil. Brown sliced garlic. Add the mushrooms (which should be washed and drained first) and sauté for 10 minutes. Add the peeled prawns and sauté them. Add the beaten eggs. In order for the appearance to be that of a scramble and not that of a French omelet, you have to remove the pan from the heat and stir the mixture to set the egg well.

Lentil salad with pumpkin, hummus, and almonds

Drain a pot of lentils, pass them some water and reserve them in a bowl. Cut and cook the pumpkin and mix it with the lentils. Chop a handful of almonds and add them. Season it with salt and virgin olive oil. Besides, make the hummus. Once it has the desired texture, add a few tablespoons on top of the salad.

Quick vegetable broth

Clean and peel assorted vegetables such as celery, carrots, leeks, or turnips and cut them into small pieces. Sauté the onion and leek in a saucepan with a drizzle of oil until golden brown. Add the rest of the vegetables and sauté them for 5 minutes. Add water and aromatic herbs like thyme and bay leaf. Cook everything over low heat for 15 minutes. When it's ready, strain it.

Couscous with chicken, vegetables, and turmeric

Sauté a finely chopped onion in the skillet until golden brown. Add green bell pepper, zucchini, and a chopped chicken breast. Saute everything for 15 minutes. On the other hand, bring 250 ml of water to a boil with a splash of oil and salt. When the water boils, remove the container from the heat and pour it into 250g of couscous. Stir it and let it rest for 3 minutes. Add a small tablespoon of butter and put the bowl back on the low heat for 2-3 minutes, stirring the couscous with a fork. Add the chicken and sautéed vegetables to the couscous and season the dish with a teaspoon of turmeric.

Spaghetti with spinach, diced ham, and garlic

Cook the spinach on one side and the pasta on the other. Sauté, in a frying pan with oil, the fresh garlic previously washed and cut into small pieces. To finish, add some serrano ham cubes and sauté them in the pan. Add the spinach and spaghetti to mix all the ingredients.

Lentils with salmon, dill, and cumin

Rinse the lentils and set them aside. Peel and cut an onion into small pieces. Heat a casserole with oil and brown the vegetables and garlic. Salt and pepper it until it is poached. Add cumin and dill to the vegetables and cover them with fish stock or water and cook for 4 minutes. Then cook the salmon for 3 minutes on the bottom and a few seconds on top. When ready, we mount a base with the lentils and vegetables and place the salmon on top.

Pumpkin salad with avocado, tomato, and cucumber

Wash and peel the vegetables. Line the pumpkin very finely and dice the avocado, tomato, and cucumber into small cubes. For the final dressing, use extra virgin olive oil, lemon juice, soy sauce, and raw sesame.

Escarole with pear and raisins

Wash the endive, chop it up and place it in a dish. Add the diced pear, raisins, and sunflower seeds. Make a dressing with salt, olive oil, and white apple cider vinegar.

Green beans with minced garlic

As simple as green beans and garlic previously browned in the pan. The garlic will give it a different flavor to the typical vegetable dish.

Avocados stuffed with tuna

You need avocado, cans of tuna in oil, roasted pepper, and mayonnaise. The preparation is very simple since you only have to cut the avocados in half and empty them. Mix all the ingredients and use the mixture to refill the avocado. The best thing about this recipe is that you can incorporate or eliminate any product according to your tastes.

Everybody knows how to do a tortilla. For this, you need eggs and spinach. The first thing is to beat the egg, season it, and meanwhile, on the other hand, you have to make the spinach with a little oil. The rest is already known: everything is put together and in the pan! until it's done. You can add potato, onion, or any other vegetable that you like.

Peas with ham

Sauté the peas with diced or thin slices of ham and that's it! You can also add onion to the sauté to give it more texture and another flavor. So simple and easy to prepare that you will make it in large quantities to use it in other meals throughout the week.

Chickpea cold salad

To prepare this salad based on legumes you need a pot of cooked chickpeas, red and green peppers, onion, cherry tomatoes, black olives, and corn. Although you can add any food you like, we leave you this one that we love. Do not forget to season it and season it, it is even delicious with a spice such as paprika or cumin.

Mini zucchini pizzas

For this pizza, you need zucchini, fried tomato, mozzarella cheese, and pepperoni, or any garnish that you want to add to your pizzas. The first thing is to cut the zucchini into slices and bake them until they are almost completely done. Next, put a tomato base on top of each slice, the cheese, and the chosen garnish. Return to the oven for a few minutes until it is finished browning and ready to enjoy! A simple, fast, and delicious recipe even for the smallest of the house.

Cold lasagna

Tomato, mozzarella, and basil. Nothing more, nothing less. You can dress it with balsamic vinegar to give it that sweet touch. You can also add canned tuna to make it a more complete recipe.

Chicken quesadillas with mozzarella

Cut the chicken into small cubes or strips and grill it with a little extra virgin olive oil. In another pan, heat the tortilla, until it is a little golden. When ready, add mozzarella, as it is one of the lowest fat cheeses. Then add the chicken as well and fold the tortilla in half so that it takes the shape of a half-moon. Flip it so that it browns on the other side, then remove it from the heat and cut it into triangles.

Eggplant rolls with spinach and feta cheese

Preheat the oven to 180º and cut the aubergine into very thin slices, about 1 cm. We add a little salt to them and let them rest, while the oven heats up. Next, we prepare a baking tray with a little extra virgin olive oil, to put the aubergine slices on top. Meanwhile, we cook the spinach and cut the feta cheese into small cubes.

After 10 minutes, we remove the slices from the oven and, as soon as the spinach is ready, we add them on top of the slices and do the same with the cheese. Finally, we roll up the sheets and we can even help ourselves with a toothpick for a better grip.

Kale wrap

The Kale wrap is a recipe rich in nutrients, vitamins, and antioxidant properties. To make it, cut an onion and a tomato into very small pieces. Cook them in a pan with extra virgin olive oil, and add the spices you want: cumin, coriander, or turmeric. On the other hand, cook the kale or kale, salt and pepper it, and then add a splash of lemon juice. In this way, you will give the wrap a special and delicious touch.

Baked zucchini fritters

Peel and grate the zucchini, add salt to it and place it in a colander, pressing to remove the water it contains. Put the zucchini, fresh cheese, strength flour, fresh yeast, 2 cloves of garlic, onion, oregano, and breadcrumbs in a container.

Once the dough is ready and with the oven at 180º, we take a tray, add a little olive oil, and the balls that we will have made from the mixture. 15 minutes and voila!




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