When attempting to consume healthily, meal planning can be very useful.
Having a list of nutritious and easy-to-prepare go-to meals can save you time and money, particularly if the recipes utilize pantry staples or long-lasting ingredients that you probably already have on hand.
Here are quick and nutritious breakfasts, lunches, and dinners, some of which are kid-friendly and inexpensive.
1. Overnight oats
The preparation of overnight cereals does not require any time in the morning. In addition, they are comprised of inexpensive, simple ingredients.
Additionally, oats are an excellent source of beta-glucan fiber, which may help reduce cholesterol levels and the risk of heart disease (1Reliable Source).
There are a plethora of overnight oats recipes on the internet, but these fundamental banana overnight oats are my favorite.
2. Loaded avocado toast
As avocados are an excellent source of healthy fats and very filling, avocado toast can be a nutritious breakfast.
Start with a slice of 100% whole grain, rye, or sourdough bread that has been toasted. Combine half of an avocado with some citrus or lemon juice in a small bowl. This is to be spread on the pancakes.
Add one or two eggs for a protein boost, or mash white legumes into the avocado for a vegan option. Cheese crumbs, chopped nuts, seeds, infant greens, or cherry tomatoes may be sprinkled on tops.
3. Broccoli and cheese egg bake
Eggs are an exceptional source of protein and several essential vitamins and minerals.
Make this egg bake with 12 servings in advance and enjoy nutritious remains throughout the week for effortless mornings.
It is a reader favorite and extremely customizable on my recipe blog. You may add sliced bell peppers, chopped spinach, or mushrooms, and substitute any variety of cheese or milk.
Here is the complete recipe for my simple broccoli and cheese egg frittata.
4. Yogurt and fruit parfaits
Calcium, an essential mineral for strong bones, is found in yogurt, making it an excellent addition to your breakfast (2 Reliable Sources).
Both children and adults appreciate yogurt parfaits, and you don’t even need a recipe to prepare them.
If you have time in the morning, provide your family with Greek yogurt, fresh fruit, granola, almonds, and seeds to create their own parfaits. To reduce the amount of added sugar, use basic yogurt and granola that is low in sweeteners.
5. Chocolate cherry chia pudding
With only a few ingredients, chia pudding is a straightforward and filling breakfast option. The best part is that you can prepare the pudding the night before and wake up to a creamy and delectable dessert.
Moreover, chia seeds are rich in antioxidant compounds. Antioxidants aid in combating reactive molecules known as free radicals, which can cause cell damage and disease (3Reliable Source).
There are numerous ways to prepare chia pudding, but this chocolate cherry chia pudding is one of my favorites.
6. Bell pepper egg cups
For a straightforward, vegetable-packed breakfast, halve bell peppers and remove the stems and seeds. Place them in a greased baking dish and bake.
After removing the dish from the oven, drop an egg into each pepper. Bake for an additional 15 minutes, or until the eggs have reached the desired doneness. Before consuming, garnish with herbs, red pepper flakes, or cheese.
Each serving consists of two pepper halves stuffed with an egg. Not only will you receive protein from the eggs, but bell peppers are an excellent source of immune-boosting vitamins A and C.
Note that vitamin C can be destroyed by heating. In order to preserve vitamin C content, a reduced cooking time is preferable.
7. Peanut butter granola bars
Try making your own granola bars instead of settling for a store-bought option that may be laden with added sugar. Creating them at home can also save you money.
This recipe for peanut butter granola bars is child-friendly and simple to prepare. Additionally, it includes suggestions for organizing them.
Studies suggest that the compounds found in peanuts can inhibit the absorption of cholesterol from the diet, which may be beneficial for individuals with elevated cholesterol levels and an increased risk of heart disease.
8. Italian pasta salad
Pasta salad can be a nutritious and balanced entrée. Typically, it is composed of prepared pasta, non-starchy vegetables, and meat, cheese, or beans.
In addition, pasta salad is served chilled and preserves well in the refrigerator and lunchboxes.
Check out this pasta salad for a wholesome and inexpensive option. Add chicken, mozzarella, or white legumes for protein, and use 100% whole wheat pasta for fiber.
9. Slow cooker lentil soup
Dump-and-go” slow cooker dishes are a convenient lunch option. Make them on the weekend for lunches during the week, or put the ingredients together in the morning to have a hot lunch by noon.
This lentil broth made in a slow cooker is loaded with vegetables and pantry staples.
In addition, lentils contain plant-based protein and fiber, which will help you feel satiated for longer.
10. Peanut butter and banana roll-ups
The combination of peanut butter and banana is a culinary triumph, and these roll-ups are perfect for children.
Additionally, bananas are one of the finest dietary sources of potassium, a mineral that contributes to healthy blood pressure
Spread approximately 2 tablespoons (30 grams) of peanut butter on a flour tortilla measuring 8 inches (20 centimeters) in diameter. Place a peeled banana at the bottom of the tortilla, and then wrap it up carefully.
Slice it into bite-sized segments. Sunflower seed butter is a peanut-free alternative. If the additional flavor is desired, drizzle honey over the peanut butter before rolling the tortilla.
In addition to being high in protein and healthy fats, it will keep you feeling full and satiated.
You may spread this healthy tuna salad with cranberries on bread, crackers, or even lettuce leaves for a more unique presentation.
You may utilize sliced onions, peppers, and any leftover roasted or sautéed vegetables.
11. Sweet potato black bean meal prep bowls
A flour tortilla with a diameter of 8 inches (20 centimeters) should have approximately 2 tablespoons (30 grams) of peanut butter spread across its surface. Put a banana that has been peeled at the bottom of the tortilla, and then carefully roll it up from there.
Overlap the half of the tortilla that does not contain cheese with the other half. Take it out of the pan and serve it with guacamole, salsa, or sour cream, whatever you choose. Include chicken or lentils in your meal to boost the protein content.