6 quick and healthy breakfast, lunch, and dinner recipes

When attempting to eat healthfully, meal planning may be quite beneficial.

You may save time and money by creating a list of go-to meals that are healthy and simple to prepare, especially if the items are pantry essentials or products that are likely already in your refrigerator or pantry.

Here are 28 quick, wholesome meals for breakfast, lunch, and supper, some of which are kid- and wallet-friendly.

Breakfast

1. Overnight oats

A quick breakfast option that doesn't require any preparation in the morning is overnight oats. Additionally, they are produced using inexpensive, basic materials.

A good source of beta-glucan which may decrease cholesterol levels and lower the risk of heart disease is found in oats (1Trusted Source).

There are many other overnight oats recipes available online, but I really prefer these straightforward banana overnight oats.

Chia pudding, which only requires a few ingredients, is an easy but satisfying alternative for breakfast. The nicest thing is that you may prepare the recipe at night and have a rich, delectable pudding the following morning.

2. Chocolate cherry chia pudding

Chia seeds also contain a lot of antioxidant chemicals. Antioxidants assist in the battle against reactive chemicals known as free radicals, which may harm cells and cause illness (3Trusted Source).

There are numerous ways to make chia pudding, but this chocolate cherry version is one of my faves.

Lunch

3. Veggie quesadillas

One of the simplest meals to prepare and a wonderful method to encourage kids to eat more vegetables are vegetarian quesadillas. Consuming veggies is associated with a decreased risk of illness and a longer lifespan (9Trusted Source).

You may use leftover roasted or sautéed vegetables of any sort, as well as sliced onions and peppers.

Corn or flour tortillas should be placed in a pan over medium heat. Add shredded cheese to one-half cover with vegetables, then add additional cheese. When the cheese is melted, cook it for a short while with the skillet covered.

Overlap the cheese-free half of the tortilla with the other half. Slice it into pieces, take it out of the griddle, and serve it with guacamole, salsa, or sour cream. For added protein, feel free to add chicken or beans.

4. Sweet potato black bean meal prep bowls

Burrito or taco bowls create a filling meal that is simple to put together.

When you're ready to dine, construct your bowl after preparing the ingredients in advance and storing them in separate containers in the refrigerator.

My healthy sweet potato black bean meal prep bowls are topped with a simple avocado lime dressing and are created with wholesome ingredients.

Your body will absorb more fat-soluble elements from the meal, such as the vitamin A carotenoids in sweet potatoes, thanks to the beneficial fats in the avocado.

Dinner

5. Caprese chicken breasts

Try making chicken breasts with the components from a Caprese salad, which include tomatoes, mozzarella, and basil, for a delectable supper that can be ready in 30 minutes.

Making them in a single pan is described in this recipe. You can quickly put together a well-balanced supper if you prepare some pasta as they cook, or even better, ahead of time.

PSatiating proteinis found in chicken. Additionally, tomatoes contain lycopene, an antioxidant that improves heart health.

6. Healthy mac and cheese (with veggies)

Everyone enjoys mac and cheese and adding vegetables ups the nutritional value.

Making your own mac and cheese also gives you more control over the ingredients and allows you to avoid adding extra salt or other additions.

This kid-friendly mac and cheese contain both zucchini and cauliflower. It has nutrients from vegetables, protein, fat from cheese, and carbohydrates from pasta.