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When it comes to eating healthy, meal planning can be beneficial. Having a list of go-to dishes that are both healthful and simple to prepare can help you save time and money, especially if the recipes employ pantry staples or long-lasting products that you are sure to have in your kitchen.  These quick meal ideas can be prepared in less time than it takes to place an order for takeout and drive to the restaurant. So toss those excuses out the window and explore these food options to brighten up your day!

1. Overnight Soaked Oats 

Overnight oats are a quick breakfast alternative that doesn’t require any morning preparation. Plus, they're made using simple components that won't cost you a fortune. Oats also include beta-glucan fibre, which may help lower cholesterol levels and lower the risk of heart disease. There are other overnight oat recipes available on the internet, but banana overnight oats are the most straightforward. Add crushed banana and milk in overnight soaked oats. Add cinnamon and peanut butter as garnishing ingredients. Mix and eat. 

2. Avocado toast with toppings and fillings

Avocado toast is a healthcare breakfast option because avocados are high in healthy fats and satisfying. To begin, toast a 100 per cent whole grain, rye, or sourdough slice of bread. Smash half an avocado with a squeeze of lime or lemon juice in a small bowl. This should be spread on top of the toast. Add one or two eggs for added protein, or smash white beans into the avocado for a vegan option. Crumbled cheese, chopped nuts, seeds, baby greens, or cherry tomatoes can be added to the top.

3. Delicious Sesame Chicken Tossed Noodles

In this quick Asian noodles recipe, classic sesame noodles are transformed into a healthy lunch with lean chicken and plenty of vegetables. Make sure the spaghetti is cold before giving it a thorough shake in the colander to drain it completely. Are you a pro at spiralizing? Add 5 cups of raw zucchini, carrot, or other vegetables in place of cooked pasta. Here’s the recipe.

4. Stir-fry Veggies

Preparing a stir-fry with vegetables is a quick and easy way to provide a healthy meal. Protein, non-starchy vegetables, and a carbohydrate, such as rice or noodles, are common ingredients in stir-fries. As a result, they're well-balanced meals that will keep you satisfied.

In a big skillet or wok, heat a drizzle of oil. With a little additional oil, add 2–3 cups (300–450 grams) of vegetables to the skillet. 1/4 cup (60 mL) vegetable broth, 1/4 cup (60 mL) low sodium soy sauce, 1 tablespoon (15 mL) maple syrup or honey, 2 chopped garlic cloves, and 1 tablespoon cornstarch for the sauce Fill the skillet halfway with the mixture and simmer until it thickens. Eat it with rice or noodles for a full meal.

5. Burgers with Salmon and Slaw

It can be difficult to figure out how to include more fish in your diet, but this dish utilizing canned salmon makes it a lot easier. Salmon is one of the healthiest foods to eat for omega-3 fatty acids. Omega-3 fatty acids aid to improve brain function and prevent plaque formation in the arteries, which is connected to heart disease (16Trusted Source).

Apart from the salmon, these burgers are made with simple ingredients and can be made on even the busiest nights. Plus, they're accompanied by a cabbage slaw that counts as one of your meal's vegetables. Check out the full recipe here. 

A well-thought meal plan can help you enhance the quality of your diet or achieve a specific health objective while also saving you time and money. There is no one-size-fits-all approach to food preparation. All you have to do now is make sure it's a system that works for you. The above meals are not only easy to make but also very nutritious that can balance out the fat-food you have to eat when you are not at home. If you still think you need a meal chart to shed those extra kilos, try consulting a dietician.


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