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Article Published on: 12 MAY 2023 | www.demodemagazine.com
Eating healthy doesn't have to be boring or bland. In fact, there are many delicious and nutritious recipes that can be prepared in advance for a satisfying and flavorful meal prep. Here are five recipes that are sure to make your taste buds dance while also providing essential nutrients for optimal health.
CHICKEN AND VEGETABLE STIR-FRY
This recipe is a perfect combination of protein, fiber, and vitamins. Start by marinating chicken breast in soy sauce, ginger, and garlic for 30 minutes. Then, heat up a wok or large skillet over high heat and add some olive oil. Cook the chicken for about 5 minutes until it's golden brown, then remove from the pan. Add chopped vegetables, such as bell peppers, broccoli, and carrots to the same pan and stir-fry for about 5 minutes until they are tender. Add the chicken back to the pan and stir-fry for another minute. Serve over brown rice for a complete meal.
ROASTED VEGETABLES WITH QUINOA
This recipe is a perfect vegetarian option that is packed with vitamins, minerals, and protein. Preheat the oven to 400°F and line a baking sheet with parchment paper. Chop vegetables such as sweet potatoes, brussels sprouts, and red onion into bite-sized pieces and toss them with olive oil, salt, and pepper. Roast for about 25-30 minutes, or until the vegetables are tender and golden brown. While the vegetables are roasting, cook quinoa according to package instructions. Serve the roasted vegetables over the cooked quinoa.
TUNA SALAD WITH AVOCADO AND CUCUMBER
This recipe is a great source of healthy fats and protein. Start by mashing an avocado in a bowl with a fork. Add a can of drained tuna, diced cucumber, chopped cilantro, lime juice, and salt to the bowl and mix everything together. Serve with whole-grain crackers or sliced veggies for a light and satisfying meal.
GRILLED SALMON WITH ASPARAGUS AND SWEET POTATOES
This recipe is rich in omega-3 fatty acids, vitamin A, and fiber. Start by seasoning salmon fillets with olive oil, salt, and pepper. Preheat a grill to medium-high heat and grill the salmon for about 5-7 minutes on each side, or until cooked through. While the salmon is cooking, roast asparagus and sweet potatoes in the oven. To roast the vegetables, toss them in olive oil, salt, and pepper and roast for about 20-25 minutes at 400°F. Serve the grilled salmon with the roasted vegetables for a balanced and delicious meal.
GREEK YOGURT CHICKEN SALAD
This recipe is a great source of protein and calcium. Start by cooking chicken breast in a pan with olive oil, salt, and pepper until it's cooked through. Remove from heat and let it cool for a few minutes. Then, chop the chicken into bite-sized pieces and mix with plain Greek yogurt, chopped celery, diced red onion, and dried cranberries. Season with salt and pepper to taste. Serve the chicken salad on a bed of mixed greens for a refreshing and nutritious meal.
In conclusion, meal prep doesn't have to be boring or tasteless. With these five healthy and delicious recipes, you can prepare nutritious meals in advance that will keep you satisfied and energized throughout the day. By incorporating a variety of vegetables, lean proteins, healthy fats, and whole grains into your meals, you'll be giving your body the nutrients it needs to thrive.