14 easy healthy meal recipes for dinner, lunch & breakfast

healthy meal recipes

Do you want to know which healthy meal recipes are good for your health and your family’s health? Do you want to get more choices for your daily meal plan? Recently, VKool.com made a writing of top 14 easy healthy meal recipes for dinner, lunch & breakfast. This writing is a collection of top simple, healthy and delicious food recipes from reliable sources. However, this writing is not intended to give medical advice, so if you have any healthy problem, make sure that you will consult with your doctor before following some of healthy meal recipes presented in this article.

Top 14 Easy Healthy Meal Recipes For Breakfast, Lunch & Dinner

I. Easy Healthy Meal Recipes For Breakfast

Here are top healthy, delicious & easy food recipes for breakfast:

1. Breakfast Burritos

healthy meal recipes

Ingredients you will need to prepare for this food:

Make 2 servings

  • Vegetable cooking spray
  • 4 egg whites
  • 4 whole wheat tortillas
  • 1/2 cup of fat-free cheese
  • 1/2 cup of rinsed canned beans (black beans or pinto beans)
  • Salsa (to taste)

Step by step instructions to make this food:

  • You spray vegetable cooking spray into a frying pan.
  • You scramble the egg whites into the pan & you cook to the preferred degree of doneness.
  • You place the cooked eggs over the tortillas.
  • You sprinkle the cheese on the eggs.
  • You place the beans on the cheese and eggs.
  • You roll every tortilla into a wrap.
  • You microwave for about 30 seconds.
  • You spoon salsa on top.

Calories: 282/ per serving

See more: 26 Easy Healthy Breakfast Recipes For Weight Loss

2. Strawberry Parfaits

healthy meal recipes

Make 2 servings

Ingredients you will need to prepare for this food:

  • 1/2 lb strawberries
  • 1 cup of low fat vanilla yogurt
  • 3 tbsp of muesli cereal

Step by step instructions to make this food:

  • You cut 1/2 lb strawberries into some quarters and then you divide half among 2 glasses.
  • You divide 1/2 cup of low fat vanilla yogurt & 1 ½ tbsp of muesli cereal regularly among these glasses.
  • You repeat with the remaining berries & additional 1/2 cup of yogurt and 1 1/2 tbsp of muesli.
  • You top with sliced berries.

Calories: 169/ per serving

See more: Healthy Bodybuilding & Fat Burning Breakfast Diet

3. Scrambled Eggs With Asparagus, Smoked Salmon, And Goat Cheese

healthy meal recipes

Make 2 servings

Ingredients you will need to prepare for this food:

  • 1/2 tbsp of butter
  • 4 stalks asparagus, chopped into 1″ pieces, woody bottoms removed
  • salt & black pepper to taste
  • 4 eggs
  • 1 tbsp of fat-free milk
  • 1/8 cup of crumbled fresh goat cheese
  • 2 oz of smoked salmon, chopped

Step by step instructions to make this food:

  • You heat the butter in the large nonstick skillet or you sauté a pan over the medium heat.
  • As soon as the butter starts to foam, you add the asparagus & you cook until just tender.
  • You season with salt & pepper.
  • You crack the eggs onto the large bowl & you whisk with the milk.
  • You season with some pinches of salt & pepper and you add to a pan with the asparagus.
  • You turn down the heat to low and you use your wooden spoon to regularly stir & scrape the eggs until you see they start to form soft curds.
  • About a minute before they are done, you stir in the goat cheese.
  • You remove from the heat while these eggs are still creamy & soft
  • You fold in the smoked salmon.
  • Enjoy

Calories: 328/ per serving

See more: Metabolism Boosting Foods For Breakfast & For Fast Weight Loss

4. Orient Express Oatmeal

healthy meal recipes

Make 2 servings

Ingredients you will need to prepare for this food:

  • 1 1/3 cup of plain instant oatmeal
  • 2 cups of 1 percent milk
  • 2 tbsp of sliced almonds
  • 1 tsp of powdered ginger
  • 2 tsp of honey
  • 2 tsp of ground flaxseed
  • 2 tbsp of low fat vanilla yogurt

Step by step instructions to make this food:

  • You mix the oats, ginger, honey, milk, almonds, and flaxseed in the microwavable bowl.
  • You nuke for about 2 minutes.
  • You top with yogurt.
  • You enjoy

Calories: 420/ per serving

See more: Fat Burning Soup Recipes book

5. Multigrain Blueberry Waffles

healthy meal recipes

Ingredients you will need to prepare for this food:

Make 4 servings

  • 0,75 cup of whole grain pastry flour
  • 0,25 cup of rolled oats
  • 0,25 teaspoon of baking powder
  • 0,25 teaspoon of baking soda
  • 0,25 teaspoon of salt
  • 0,8 cups of fat-free milk
  • 1 egg whites
  • 1 1/2 tablespoons of packed brown sugar
  • 1/2 tablespoon of vegetable oil
  • 1 cup of blueberries
  • 0,75 cups of sliced strawberries
  • 0,25 cup of maple syrup

Step by step instructions to make this food:

  • You preheat your oven to 200°F.
  • You coat the baking sheet with the cooking spray.
  • Then, in a large bowl, you combine the flour, baking powder, oats, baking soda, and salt.
  • Next, in a medium bowl, you combine the egg whites, milk, brown sugar, & oil.
  • You add to this flour mixture and you stir just until it is blended.
  • You fold in 1 cup of the blueberries.
  • You coat the nonstick waffle iron with the cooking spray.
  • You preheat the iron.
  • You pour 1/2 cup of the batter into the center of iron.
  • You cook for about 5 minutes, or until you see the waffle is golden.
  • You place the waffles onto the prepared baking sheet & you place into the oven to keep it warm.
  • You repeat this process with your remaining batter to make 4 waffles.
  • In a small saucepan over medium heat, you combine your remaining cup of strawberries, blueberries, and maple syrup.
  • You cook for about 5 minutes, or until you see the berries become soft & the mixture is hot.
  • You serve with these waffles.

Calories: 221/ per serving

See more: 29 High Alkaline Diet Recipes – Easy Food Ideas To Choose

Continue reading this writing to get more details about healthy meal recipes for lunch.

II. Easy Healthy Meal Recipes For Lunch

Here are top healthy, delicious & easy food recipes for lunch:

1. Roast Beef And Horseradish Wrap

healthy meal recipes

Calories: 229/ per serving

Ingredients you will need to prepare for this food:

Make 2 servings

  • 4 tbsp of 2% plain greek yogurt
  • 2 tbsp of horseradish sauce
  • 4 leaves of bibb lettuce
  • 8 slices of lean roast beef, deli-style
  • 8 slices of tomato
  • 2 cups of fresh raspberries

Step by step instructions to make this food:

  • You combine yogurt & horseradish and you spread on lettuce.
  • You top with roast beef & tomato
  • You roll into a wrap.
  • You serve with raspberries.

See more: 13 Best Delicious, Healthy Juice Recipes For A Better Life

2. Berry Goat-Cheese Salad

healthy meal recipes

Ingredients you will need to prepare for this food:

  • 1/2 Tbsp of pecans
  • 1 1/2 cups of baby spinach
  • 1/4 cup of halved strawberries
  • 1/4 cup of blueberries
  • 1/2 yellow tomato & cut into eighths
  • 1 thinly sliced purple radish
  • 1/2 skinless chicken breast, grilled
  • 1/2 Tbsp of goat-cheese crumbles

Dressing:

  • 1/8 cup of sliced strawberries
  • 1/2 Tbsp of fresh orange juice
  • 2/3 tsp of red wine vinegar
  • 1/4 tsp of orange zest
  • 1/4 tsp of sugar
  • 1 Tbsp of nonfat Greek yogurt
  • 1/2 large pinch of kosher salt

Step by step instructions to make this food:

  • You combine all these dressing ingredients into a blender or a food processor, or you whisk together until they are smooth.
  • You toast pecans in an oven of 400°f for 2 minutes.
  • You remove from oven.
  • You set aside.
  • In the large bowl, you combine tomato, spinach, berries, and radishes.
  • You drizzle with dressing.
  • You toss gently.
  • You divide salad between two plates.
  • You place a half of the chicken on the top of each salad.
  • You sprinkle with nuts & goat cheese.

Make 1 serving

Per serving: 222 cal, 6 grams fat (1 grams sat), 21 grams carbs, 5 grams fiber, 567 mg sodium, and 23 grams protein

See more: 20 Best Easy Healthy Salad Recipes For People At All Age!

3. Chicken Panini

healthy meal recipes

Calories: 292/ per serving

Make 2 servings

Ingredients you will need to prepare for this food:

  • 3 oz of sliced low-fat Swiss
  • 2 oz of Black Forest deli ham, sliced reduced-sodium
  • 2 oz of deli chicken breast, sliced reduced-sodium
  • 2 sliced and gutted whole wheat rolls
  • 1/4 cup of marinara sauce, heated

Step by step instructions to make this food:

  • You heat evenly Panini press or oiled grill to a medium heat (or you use a grill pan).
  • You divide cheese, chicken and ham evenly among rolls, you start & end with cheese
  • You close sandwiches & grill, you flip and press them with the spatula if necessary, until you see golden brown on 2 sides and until cheese is melted, roughly 5 minutes total.
  • You halve sandwiches and you serve with the marinara sauce for dipping.

See more: 19 Easy & Quick Healthy Recipes For Kids Mommies Must Know!

4. Mozzarella And Tomato Salad

healthy meal recipes

Calories: 243/ per serving

Ingredients you will need to prepare for this food:

Make 2 servings

  • 2 medium tomatoes, cubed
  • 2 oz of fresh part-skim mozzarella cheese, cubed
  • 2 cups of fresh spinach leaves
  • 2 cloves of garlic, pressed
  • 3 tsp of olive oil
  • 4 tbsp of balsamic vinegar
  • 4 tsp of sunflower seeds
  • 1/2 tsp of black pepper

Step by step instructions to make this food:

You just need to combine all these ingredients together and you enjoy!

See more: 29 Good, Healthy Oatmeal Recipes: Simple Recipes To Learn

5. Grilled Chicken & Pineapple Sandwich

healthy meal recipes

Calories: 387

Ingredients you will need to prepare for this food:

  • 2 boneless, skinless chicken breasts
  • 2 pineapple slices with 1/2-inch thick
  • 1/2 thinly sliced fresh jalapeno or 1/8 cup of pickled jalapeno slices
  • Teriyaki sauce
  • 2 slices Swiss cheese
  • 2 whole-wheat Kaiser rolls
  • 1/4 thinly sliced medium red onion

Step by step instructions to make this food:

  • You combine chicken & an enough amount of teriyaki sauce to cover chicken in a resalable plastic bag.
  • You marinate in your refrigerator from 30 minutes to 12 hours.
  • You heat a grill until it is hot.
  • You remove chicken from marinade & you place it on the grill
  • You discard any remaining marinade.
  • You cook for about 4 to 5 minutes, and you flip, and immediately you add cheese to each breast.
  • You continue cooking until you see cheese is melted & chicken is lightly charred and it is firm to the touch.
  • You remove from grill
  • You set aside.
  • When chicken rests, you add pineapple & rolls to the grill.
  • You cook rolls until they are lightly toasted, & pineapple slices until they are soft and caramelized (roughly 2 minutes per side).
  • You top each roll with red onion, chicken, pineapple, and jalapeno slices.
  • You drizzle chicken with a little more teriyaki sauce.

Makes 2 servings.

Per serving: 13 grams fat, 387 cal, 29 grams carbs, 3 grams fiber, 703 mg sodium, and 36 grams protein

See more: Top Simple Cake Recipes – Easy Healthy Recipes To Make At Home

Keep reading this writing get more details about healthy meal recipes for dinner

III. Easy Healthy Meal Recipes For Dinner

Here are top healthy, delicious & easy food recipes for dinner:

1. Tuscan Chicken Pasta

healthy meal recipes

Ingredients you will need to prepare for this food:

Make 1 serving

  • 1 oz of Barilla Plus penne pasta
  • 1 chicken breast and it is pounded to 1/4″ thickness
  • 1/2 tsp of olive oil
  • Salt and pepper
  • 1/2 clove garlic, crushed
  • 1 tsp of dried rosemary
  • 1/2 cup of cannellini beans, rinsed
  • 1 tbsp of diced roasted red pepper
  • 2 cups of baby spinach leaves
  • 1 tbsp of grated parmesan

Step by step instructions to make this food:

  • You cook the pasta following the package directions.
  • When the pasta is boiling, you season the chicken to each side with about 1/2 pinch of salt & pepper, and you sear it in 1 skillet over a medium-high heat for about 3 to 4 minutes each side.
  • You remove from this skillet and you set aside.
  • You add the oil, beans, red pepper, garlic, rosemary & spinach to this skillet.
  • You cook and turn frequently, until you see the spinach wilts (about 1 to 2 minutes).
  • You slice the chicken & drain the pasta
  • You toss them with this bean mixture.
  • You spoon the pasta into 1 bowl and you top it with 1/2 tablespoon of parmesan.

Calories: 405/ per serving

See more: Top Great Vegetarian Recipes For Dinner

2. Butternut Squash Macaroni & Cheese

healthy meal recipes

Calories: 304/ per serving

Ingredients you will need to prepare for this food:

Make 2 servings

  • 4 oz of whole wheat rotini
  • 1/4 cup of fat-free milk
  • 3 oz of a 12 oz butternut squash
  • 1/2 cup of reduced-fat Cheddar cheese, shredded
  • 1/4 teaspoon of salt
  • 1/8 tsp of dry mustard
  • pepper to taste
  • 1/2 tablespoon of parmesan, freshly shredded
  • 1/2 tablespoon of bread crumbs

Step by step instructions to make this food:

  • You prepare 4 oz of whole wheat rotini following to package directions.
  • Then, in a medium saucepan, you simmer ¼ cup of fat-free milk with 1/4 package frozen butternut squash (12 oz) until they are combined.
  • You remove from the heat and you mix with 1/2 cup of reduced-fat cheddar cheese, 1/8 tsp of dry mustard, 1/4 tsp salt, and a little of pepper to taste.
  • You pour drained pasta into a baking dish (8″ x 8″)
  • You stir in cheese mixture & you top with 1/2 tbsp of each parmesan & bread crumbs.
  • You bake at 375°f for about 20 minutes.

If you want to discover other healthy meal recipes for your daily diet, keep reading!

See more: 23 Quick And Easy Chicken Recipes For Dinner For Families!

3. Quick Pad Thai

healthy meal recipes

Calories: 342/ per serving

Ingredients you will need to prepare for this food:

Make 2 servings

  • 3 oz of angel-hair pasta or whole-wheat cappellini (about 1/6 of a 16 oz box)
  • 1/4 lb of chicken breast, and you cut it into bite-size pieces (roughly 1 cup precooked)
  • 1/2 tbsp of fish sauce
  • 1 1/2 eggs
  • 1/6 cup of chopped cilantro
  • 1 tsp of olive oil
  • 1/2 tbsp of creamy peanut butter
  • 1/2 tbsp of sugar
  • 1 tbsp of red chili flakes

Step by step instructions to make this food:

  • You cook pasta following to package directions.
  • You toss with 1/2 teaspoon of olive oil.
  • You heat wok or a large skillet over a medium-high heat & you add the remaining olive oil. You add chicken pieces & you sauté until they are browned and they are no longer pink (roughly 4 minutes).
  • You remove from the pan and you set aside.
  • Then, in a small bowl, you whisk fish sauce, sugar, chili flakes, peanut butter, and 1/2 tablespoon of water until it is smooth.
  • You set aside.
  • You crack eggs into a pan and you scramble until firm.
  • You add in chicken & you cook for more 2 minutes.
  • You add cooked pasta & peanut butter mixture to a pan, you toss with chicken & eggs.
  • You add chopped cilantro.
  • You garnish with the bean sprouts, crushed peanuts, or the lime wedge if desired.

See more: 13 Easy Pork Recipes For Dinner That Everyone Loves To Cook

4. Seared Scallops With White Beans & Spinach

healthy meal recipes

 

Calories: 266/ per serving

Ingredients you will need to prepare for this food:

Make 2 servings

  • 1 strip bacon, and you chop it into small pieces
  • 1/4 red onion, minced
  • 1/2 clove garlic, minced
  • 2/3 can of rinsed and drained white beans (14 oz)
  • 2 cups of baby spinach
  • 1/2 lb of large sea scallops
  • Salt & black pepper to taste
  • Juice of 1/2 lemon
  • 1/2 tbsp butter

Step by step instructions to make this food:

  • You heat a medium saucepan on a low heat.
  • You cook the bacon until you see it begins to crisp.
  • You add the onion & garlic
  • You sauté until you see the onion is translucent and soft, about 2 to 3 minutes.
  • You add the white beans & spinach and you simmer until you see the beans are hot & the spinach is wilted.
  • You keep warm.
  • You heat the large cast-iron skillet or you sauté pan over a medium-high heat.
  • You blot the scallops dry by using a paper towel
  • You season with salt & pepper on two sides
  • You add the butter & the scallops to a pan and you sear the scallops for about 2 to 3 minutes each side, until you see it is deeply caramelized.
  • Then, before serving, you add lemon juice to these beans.
  • You season with salt & pepper.
  • You divide the beans into 2 warm plates or bowls and you top with scallops.

To see all of our writings about delicious & healthy food recipes, and benefits of foods on health and beauty, go to our main Diet page. After reading the writing of top 14 easy healthy meal recipes for dinner, lunch & breakfast, hope that this writing helps you get more choices for your daily meal plan. However, it is solely for the informational purpose and it is not intended to give medical advice. If you have any question, or you know other healthy meal recipes that are good for your healthy and your family’s health, please leave them below.

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