90+ Healthy and Easy Recipes

A nutritious and satisfying breakfast is the perfect way to start your day. It gives you the energy and nutrients your body needs to thrive. But mornings can be busy. It is hard to find time to make a healthy meal. This article has a collection of over 90 simple, delicious, and wholesome recipes. They are designed to fit into any lifestyle. You will find quick grab and go options. You will also find more leisurely weekend dishes. All the recipes are easy to make and packed with flavor.

Breakfast Recipes

Breakfast sets the tone for your whole day. These recipes will help you start your morning right.

Oats and Grains

Oats and whole grains are a great base for a healthy breakfast. They are rich in fiber. Fiber helps your digestion and keeps you feeling full until lunch. You can be very creative with them.

1. Classic Overnight Oats

Prep time: 5 minutes | Cook time: 0 minutes (refrigerate overnight) | Serves: 1

Ingredients:

1/2 cup rolled oats
1/2 cup milk of your choice (dairy or plant based)
1/4 cup Greek yogurt (optional, for extra creaminess and protein)
1 tablespoon chia seeds
1 tablespoon maple syrup or honey
1/2 teaspoon vanilla extract

Instructions:

In a jar or container with a lid, combine all the ingredients.
Stir well to make sure everything is mixed.
Cover and put in the fridge for at least 4 hours, or overnight.
In the morning, stir again and top with your favorite fruits, nuts, or seeds.

2. Apple Cinnamon Baked Oatmeal

Prep time: 10 minutes | Cook time: 30 to 35 minutes | Serves: 6

Ingredients:

2 cups rolled oats
1 teaspoon baking powder
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
1 3/4 cups milk of your choice
1/4 cup maple syrup
1 large egg, beaten
2 tablespoons melted coconut oil or butter
1 teaspoon vanilla extract
1 large apple, peeled, cored, and diced

Instructions:

Heat your oven to 375°F (190°C). Grease an 8×8 inch baking dish.
In a large bowl, mix the oats, baking powder, cinnamon, nutmeg, and salt.
In another bowl, whisk the milk, maple syrup, egg, melted coconut oil, and vanilla.
Pour the wet ingredients into the dry ingredients and stir until just mixed.
Gently fold in the diced apple.
Pour the mix into the baking dish and spread it evenly.
Bake for 30 to 35 minutes. The top should be golden brown and the center set.
Let it cool for a few minutes before serving. You can keep this in the fridge and reheat it for a quick breakfast.

3. Savory Oatmeal with a Fried Egg

Prep time: 5 minutes | Cook time: 10 minutes | Serves: 1

Ingredients:

1/2 cup rolled oats
1 cup water or vegetable broth
Pinch of salt and black pepper
1 teaspoon olive oil or butter
1 large egg
Toppings: shredded cheese, chopped scallions, a drizzle of hot sauce

Instructions:

In a small saucepan, bring the water or broth to a boil. Stir in the oats, salt, and pepper. Turn down the heat and let it simmer for 5 to 7 minutes. Stir sometimes. The oats should be cooked and have soaked up the liquid.
While the oats cook, heat the olive oil or butter in a small non stick skillet over medium heat. Crack the egg into the skillet and fry it how you like it.
Pour the oatmeal into a bowl. Top with the fried egg, shredded cheese, scallions, and hot sauce if you want.

4. Quinoa Breakfast Bowl with Berries

Prep time: 5 minutes | Cook time: 15 minutes | Serves: 2

Ingredients:

1/2 cup quinoa, rinsed
1 cup water or milk of your choice
1 tablespoon maple syrup or honey
1/2 teaspoon vanilla extract
1 cup mixed berries (fresh or frozen)
Toppings: a sprinkle of cinnamon, chopped nuts, or a dollop of yogurt

Instructions:

In a small saucepan, put the rinsed quinoa and water or milk. Bring to a boil. Then turn down the heat, cover, and let it simmer for 15 minutes. The liquid should be absorbed and the quinoa cooked.
Take it off the heat. Stir in the maple syrup and vanilla.
Divide the quinoa between two bowls. Top with the berries, cinnamon, and any other toppings you like.

5. Tropical Coconut Farro Porridge

Prep time: 5 minutes | Cook time: 25 to 30 minutes | Serves: 2

Ingredients:

1/2 cup pearled farro, rinsed
1 cup light coconut milk
1/2 cup water
1 tablespoon honey or agave nectar
Toppings: diced mango, toasted coconut flakes, chopped macadamia nuts

Instructions:

In a small saucepan, put the rinsed farro, coconut milk, and water. Bring to a boil. Then turn down the heat, cover, and let it simmer for 25 to 30 minutes. The farro should be tender and have soaked up most of the liquid.
Stir in the honey or agave.
Divide the porridge between two bowls. Top with mango, coconut flakes, and macadamia nuts.

Eggy Delights

Eggs are a powerhouse for breakfast. They give you high quality protein. This helps you feel full and energized. You can cook them in so many ways.

6. Veggie Packed Scrambled Eggs

Prep time: 5 minutes | Cook time: 5 to 7 minutes | Serves: 2

Ingredients:

4 large eggs
1/4 cup milk of your choice
Salt and pepper to taste
1 tablespoon olive oil or butter
1/2 cup chopped vegetables (like bell peppers, onions, spinach, mushrooms)
1/4 cup shredded cheese (optional)

Instructions:

In a medium bowl, whisk the eggs, milk, salt, and pepper.
Heat the olive oil or butter in a non stick skillet over medium heat. Add the vegetables and cook until they are soft, about 3 to 4 minutes.
Pour the egg mix into the skillet. Cook and stir gently with a spatula until the eggs are done how you like them.
If you are using cheese, sprinkle it on during the last minute of cooking so it can melt.
Serve right away.

7. Muffin Tin Frittatas

Prep time: 10 minutes | Cook time: 20 to 25 minutes | Serves: 6 (makes 12 frittatas)

Ingredients:

10 large eggs
1/2 cup milk of your choice
1/2 teaspoon salt
1/4 teaspoon black pepper
2 cups chopped cooked vegetables (like broccoli, bell peppers, onions, spinach)
1 cup shredded cheese (like cheddar, feta, or Swiss)
Optional: 1/2 cup cooked, crumbled bacon or sausage

Instructions:

Heat your oven to 350°F (175°C). Grease a muffin tin that has 12 cups.
In a large bowl, whisk the eggs, milk, salt, and pepper until well mixed.
Divide the vegetables, cheese, and optional meat evenly among the muffin cups.
Pour the egg mix over the fillings in each cup. Fill them about three quarters full.
Bake for 20 to 25 minutes. The frittatas should be set and lightly golden on top.
Let them cool in the tin for a few minutes before you take them out. You can keep these in the fridge and reheat them for a quick breakfast.

8. Classic Breakfast Burrito

Prep time: 10 minutes | Cook time: 10 minutes | Serves: 2

Ingredients:

4 large eggs, scrambled
2 large flour tortillas, warmed
1/2 cup cooked black beans, rinsed
1/2 cup cooked, crumbled sausage or bacon (optional)
1/4 cup shredded cheddar or Monterey Jack cheese
1/4 cup salsa
1/4 avocado, sliced

Instructions:

Lay the warm tortillas on a flat surface.
Divide the scrambled eggs, black beans, optional meat, and cheese evenly between the two tortillas. Put the fillings in the center.
Top with salsa and avocado slices.
Fold in the sides of each tortilla. Then roll it up tightly from the bottom to close the filling inside.
Serve right away, or wrap in foil to take with you.

9. Simple Shakshuka

Prep time: 5 minutes | Cook time: 20 to 25 minutes | Serves: 2

Ingredients:

1 tablespoon olive oil
1/2 onion, chopped
1 clove garlic, minced
1 (14.5 ounce) can diced tomatoes, undrained
1/2 teaspoon paprika
1/4 teaspoon cumin
Pinch of red pepper flakes (optional)
Salt and pepper to taste
4 large eggs
Toppings: crumbled feta cheese, chopped fresh parsley or cilantro

Instructions:

Heat the olive oil in a large skillet over medium heat. Add the onion and cook until it softens, about 5 minutes.
Add the garlic and cook for another minute until it smells good.
Stir in the diced tomatoes, paprika, cumin, red pepper flakes (if using), salt, and pepper. Bring to a simmer and cook for 10 minutes. The sauce should get a little thicker.
Use the back of a spoon to make four small wells in the tomato sauce. Crack an egg into each well.
Cover the skillet and cook for 5 to 8 minutes. The egg whites should be set, but the yolks can still be runny.
Sprinkle with feta cheese and fresh herbs before serving. Enjoy with crusty bread for dipping.

10. Avocado Toast with a Poached Egg

Prep time: 5 minutes | Cook time: 5 minutes | Serves: 1

Ingredients:

1 slice of whole grain bread, toasted
1/2 ripe avocado
1 large egg
Salt and pepper to taste
Optional: a sprinkle of red pepper flakes or everything bagel seasoning

Instructions:

While the bread toasts, poach the egg. Bring a small pot of water to a gentle simmer. Crack the egg into a small bowl. Stir the water to make a gentle vortex and carefully slide the egg in. Cook for 3 to 4 minutes for a runny yolk.
Mash the avocado directly onto the toast. Add salt and pepper.
Use a slotted spoon to take the poached egg out of the water. Place it on top of the avocado toast.
Season the egg with salt, pepper, and any optional toppings.

11. Spinach and Feta Omelet

Prep time: 5 minutes | Cook time: 5 to 7 minutes | Serves: 1

Ingredients:

2 large eggs
1 tablespoon milk
Salt and pepper to taste
1 teaspoon butter or olive oil
1 cup fresh spinach
2 tablespoons crumbled feta cheese

Instructions:

In a small bowl, whisk the eggs, milk, salt, and pepper.
Heat the butter or oil in a non stick skillet over medium heat. Add the spinach and cook until it wilts, about 1 to 2 minutes.
Pour the egg mix over the spinach. As the eggs start to set, gently lift the edges with a spatula. Tilt the pan so the uncooked egg can flow underneath.
When the eggs are almost set, sprinkle the feta cheese over one half of the omelet.
Fold the other half over the cheese. Cook for another minute, until the cheese is a little melted.
Slide the omelet onto a plate and serve right away.

Smoothies and Bowls

Smoothies and breakfast bowls are a great way to pack in lots of nutrients. They are quick and easy. They are also perfect for a refreshing start.

12. Classic Berry Smoothie

Prep time: 5 minutes | Cook time: 0 minutes | Serves: 1

Ingredients:

1 cup frozen mixed berries
1/2 banana (fresh or frozen)
1/2 cup Greek yogurt
1/2 cup milk of your choice
1 tablespoon honey or maple syrup (optional)

Instructions:

Put all the ingredients in a blender.
Blend until smooth and creamy.
Pour into a glass and enjoy right away.

13. Green Power Smoothie

Prep time: 5 minutes | Cook time: 0 minutes | Serves: 1

Ingredients:

1 cup fresh spinach or kale
1/2 cup chopped pineapple (fresh or frozen)
1/2 green apple, cored and chopped
1/2 cup water or coconut water
1 tablespoon chia seeds or flax seeds

Instructions:

Put all the ingredients in a blender.
Blend until smooth and no big leafy pieces are left.
Serve right away for the best taste.

14. Peanut Butter Banana Smoothie

Prep time: 5 minutes | Cook time: 0 minutes | Serves: 1

Ingredients:

1 frozen banana
2 tablespoons peanut butter
1/2 cup milk of your choice
1/4 cup Greek yogurt
1 teaspoon honey or maple syrup (optional)

Instructions:

Put the frozen banana, peanut butter, milk, yogurt, and optional sweetener in a blender.
Blend until smooth and creamy.
Pour into a glass and serve right away.

15. Tropical Mango Smoothie Bowl

Prep time: 10 minutes | Cook time: 0 minutes | Serves: 1

Ingredients:

1 1/2 cups frozen mango chunks
1/2 frozen banana
1/4 cup coconut milk
Toppings: fresh mango slices, toasted coconut flakes, granola, chia seeds

Instructions:

In a high speed blender, put the frozen mango, frozen banana, and coconut milk.
Blend until thick and smooth. You may need to use the blender’s tamper to push the ingredients down.
Pour the smoothie into a bowl.
Arrange your favorite toppings over the smoothie bowl and serve right away.

16. Acai Berry Breakfast Bowl

Prep time: 10 minutes | Cook time: 0 minutes | Serves: 1

Ingredients:

1 (3.5 ounce) packet of unsweetened frozen acai puree
1/2 frozen banana
1/4 cup mixed berries
1/4 cup almond milk
Toppings: granola, fresh berries, sliced banana, a drizzle of honey

Instructions:

Run the frozen acai packet under warm water for a few seconds to soften it a little. Break it into smaller pieces.
In a blender, put the acai, frozen banana, mixed berries, and almond milk.
Blend until thick and smooth, like sorbet.
Pour into a bowl and add your favorite toppings.

17. Chocolate Avocado Mousse Bowl

Prep time: 10 minutes | Cook time: 0 minutes | Serves: 2

Ingredients:

1 large ripe avocado
1/4 cup unsweetened cocoa powder
1/4 cup maple syrup or honey
1/4 cup milk of your choice
1 teaspoon vanilla extract
Toppings: fresh raspberries, chocolate chips, chopped nuts

Instructions:

Put the avocado, cocoa powder, maple syrup, milk, and vanilla in a blender or food processor.
Blend until completely smooth and creamy.
Divide the mousse between two bowls.
Top with raspberries, chocolate chips, and nuts before serving.

Wholesome Pancakes, Waffles, and Breads

Enjoy healthier versions of your favorite breakfast treats. These recipes use whole grains, fruits, and natural sweeteners.

18. Whole Wheat Banana Pancakes

Prep time: 10 minutes | Cook time: 10 to 15 minutes | Serves: 4

Ingredients:

1 1/2 cups whole wheat flour
2 teaspoons baking powder
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1 large ripe banana, mashed
1 1/4 cups milk of your choice
1 large egg
2 tablespoons maple syrup
1 tablespoon melted coconut oil or butter

Instructions:

In a large bowl, whisk the whole wheat flour, baking powder, cinnamon, and salt.
In another bowl, mix the mashed banana, milk, egg, maple syrup, and melted oil.
Pour the wet ingredients into the dry ingredients and stir until just mixed. Do not overmix.
Heat a lightly oiled griddle or non stick skillet over medium heat. Pour 1/4 cup of batter for each pancake.
Cook for 2 to 3 minutes per side. They should be golden brown and cooked through.

19. Blueberry Oatmeal Muffins

Prep time: 15 minutes | Cook time: 20 to 25 minutes | Makes: 12 muffins

Ingredients:

1 1/2 cups rolled oats
1 cup all purpose flour
1/2 cup brown sugar
1 tablespoon baking powder
1/2 teaspoon salt
1 cup milk of your choice
1/2 cup unsweetened applesauce
1 large egg
1/4 cup melted coconut oil or butter
1 cup fresh or frozen blueberries

Instructions:

Heat your oven to 400°F (200°C). Grease or line a muffin tin that has 12 cups.
In a large bowl, mix the oats, flour, brown sugar, baking powder, and salt.
In another bowl, whisk the milk, applesauce, egg, and melted oil.
Pour the wet ingredients into the dry ingredients and stir until just mixed.
Gently fold in the blueberries.
Divide the batter evenly among the muffin cups.
Bake for 20 to 25 minutes. A toothpick inserted in the center should come out clean.

20. Classic Belgian Waffles

Prep time: 10 minutes | Cook time: 15 to 20 minutes | Serves: 4

Ingredients:

2 cups all purpose flour
2 tablespoons sugar
1 tablespoon baking powder
1/2 teaspoon salt
2 large eggs, separated
1 3/4 cups milk
1/2 cup vegetable oil
1 teaspoon vanilla extract

Instructions:

In a large bowl, whisk the flour, sugar, baking powder, and salt.
In another bowl, whisk the egg yolks, milk, oil, and vanilla.
In a third bowl, beat the egg whites with an electric mixer until stiff peaks form.
Pour the egg yolk mix into the dry ingredients and stir until just mixed.
Gently fold in the beaten egg whites.
Cook in a preheated waffle iron as the manufacturer says, until golden and crisp.

21. Zucchini Bread

Prep time: 15 minutes | Cook time: 50 to 60 minutes | Makes: 1 loaf

Ingredients:

1 1/2 cups all purpose flour
1/2 cup whole wheat flour
1 teaspoon baking soda
1/2 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon salt
2 large eggs
1/2 cup vegetable oil
1/2 cup brown sugar
1/4 cup granulated sugar
1 teaspoon vanilla extract
1 1/2 cups grated zucchini

Instructions:

Heat your oven to 350°F (175°C). Grease and flour a 9×5 inch loaf pan.
In a large bowl, whisk the flours, baking soda, baking powder, cinnamon, and salt.
In another bowl, beat the eggs, oil, sugars, and vanilla.
Stir in the grated zucchini.
Pour the wet ingredients into the dry ingredients and stir until just mixed.
Pour the batter into the loaf pan.
Bake for 50 to 60 minutes. A toothpick inserted in the center should come out clean.

22. French Toast

Prep time: 5 minutes | Cook time: 10 minutes | Serves: 2

Ingredients:

4 slices of thick cut bread (like brioche or challah)
2 large eggs
1/2 cup milk
1 tablespoon sugar
1/2 teaspoon vanilla extract
1/4 teaspoon ground cinnamon
Butter for the skillet

Instructions:

In a shallow dish, whisk the eggs, milk, sugar, vanilla, and cinnamon.
Dip each slice of bread in the egg mix. Let it soak for about 20 to 30 seconds per side.
Heat a lightly buttered skillet or griddle over medium heat.
Cook the French toast for 2 to 3 minutes per side. It should be golden brown.
Serve with maple syrup, fresh fruit, or powdered sugar.

23. Lemon Poppy Seed Muffins

Prep time: 15 minutes | Cook time: 20 to 25 minutes | Makes: 12 muffins

Ingredients:

2 cups all purpose flour
3/4 cup granulated sugar
2 teaspoons baking powder
1/2 teaspoon salt
2 tablespoons poppy seeds
1/2 cup milk
1/2 cup plain yogurt
2 large eggs
1/2 cup vegetable oil
1 tablespoon lemon zest
2 tablespoons lemon juice

Instructions:

Heat your oven to 375°F (190°C). Line a muffin tin that has 12 cups with paper liners.
In a large bowl, whisk the flour, sugar, baking powder, salt, and poppy seeds.
In another bowl, whisk the milk, yogurt, eggs, oil, lemon zest, and lemon juice.
Pour the wet ingredients into the dry ingredients and stir until just mixed.
Divide the batter among the muffin cups.
Bake for 20 to 25 minutes. A toothpick inserted in the center should come out clean.

Quick and Portable Breakfasts

For those really busy mornings, these grab and go recipes are perfect. You can still have a healthy and delicious start.

24. No Bake Energy Bites

Prep time: 10 minutes | Cook time: 0 minutes (chill for 30 minutes) | Makes: 20 to 24 bites

Ingredients:

1 cup rolled oats
1/2 cup peanut butter or other nut butter
1/3 cup honey or maple syrup
1/2 cup ground flaxseed
1/2 cup mini chocolate chips
1 tablespoon chia seeds
1 teaspoon vanilla extract

Instructions:

In a medium bowl, put all the ingredients and mix well.
Put the bowl in the fridge for 30 minutes. This makes the mix easier to handle.
Roll the mix into small, bite sized balls.
Keep the energy bites in a sealed container in the fridge for up to a week.

25. Homemade Granola Bars

Prep time: 10 minutes | Cook time: 20 to 25 minutes | Makes: 12 bars

Ingredients:

2 cups rolled oats
1/2 cup chopped nuts (like almonds, walnuts, or pecans)
1/4 cup seeds (like sunflower or pumpkin seeds)
1/2 cup honey or maple syrup
1/4 cup packed brown sugar
1/4 cup melted coconut oil or butter
1 teaspoon vanilla extract
1/2 teaspoon salt
1/2 cup dried fruit (like raisins, cranberries, or chopped apricots)

Instructions:

Heat your oven to 325°F (165°C). Line an 8×8 inch baking pan with parchment paper.
In a large bowl, mix the oats, nuts, and seeds.
In a small saucepan, heat the honey, brown sugar, coconut oil, vanilla, and salt over medium heat. Stir until the sugar dissolves.
Pour the liquid mix over the oat mix and stir until everything is well coated.
Fold in the dried fruit.
Press the mix firmly and evenly into the pan.
Bake for 20 to 25 minutes, until golden brown.
Let it cool completely before cutting into bars.

26. Breakfast Parfait

Prep time: 5 minutes | Cook time: 0 minutes | Serves: 1

Ingredients:

1 cup Greek yogurt
1/2 cup granola
1/2 cup mixed berries
1 tablespoon honey or maple syrup (optional)

Instructions:

In a glass or jar, make layers. Start with yogurt, then granola, then berries.
Repeat the layers until the glass is full.
Drizzle with honey or maple syrup, if you want.
Serve right away, or cover and keep in the fridge for a quick breakfast on the go.

27. Hard Boiled Eggs with Everything Bagel Seasoning

Prep time: 2 minutes | Cook time: 10 to 12 minutes | Serves: 1 to 2

Ingredients:

2 to 4 large eggs
Everything bagel seasoning

Instructions:

Put the eggs in a saucepan and cover them with cold water.
Bring the water to a rolling boil. Once it is boiling, turn off the heat, cover the pan, and let the eggs sit for 10 to 12 minutes.
Drain the hot water and run cold water over the eggs to cool them down.
Peel the eggs, sprinkle with everything bagel seasoning, and enjoy.

28. Cottage Cheese with Fruit

Prep time: 5 minutes | Cook time: 0 minutes | Serves: 1

Ingredients:

1 cup cottage cheese
1/2 cup your favorite fruit (like pineapple chunks, peaches, or berries)
1 tablespoon chopped nuts or seeds

Instructions:

Spoon the cottage cheese into a bowl.
Top with your choice of fruit and a sprinkle of nuts or seeds.
Serve right away for a quick, protein packed breakfast.

29. Smoked Salmon and Cream Cheese on a Rice Cake

Prep time: 5 minutes | Cook time: 0 minutes | Serves: 1

Ingredients:

2 brown rice cakes
2 tablespoons cream cheese
2 ounces smoked salmon
Optional toppings: capers, fresh dill, thinly sliced red onion

Instructions:

Spread the cream cheese evenly over the rice cakes.
Top with the smoked salmon.
Add any optional toppings and serve right away.

30. Apple Slices with Almond Butter

Prep time: 5 minutes | Cook time: 0 minutes | Serves: 1

Ingredients:

1 medium apple, sliced
2 tablespoons almond butter
A sprinkle of cinnamon (optional)

Instructions:

Slice the apple and take out the core.
Serve the apple slices with almond butter for dipping.
Sprinkle with cinnamon for extra flavor, if you want.

31. Savory Yogurt Bowl

Prep time: 5 minutes | Cook time: 0 minutes | Serves: 1

Ingredients:

1 cup plain Greek yogurt
1 tablespoon olive oil
Salt and pepper to taste
Toppings: cherry tomatoes, cucumber, olives, a sprinkle of za’atar

Instructions:

In a bowl, stir the olive oil, salt, and pepper into the Greek yogurt.
Top with your favorite savory toppings.
Serve right away for a refreshing and protein rich breakfast.

Lunch Recipes

Lunch is an important meal. It refuels your body and mind. It helps you get through the rest of your day. But it is easy to get stuck in a rut. You might eat the same thing every day. Or you might grab something unhealthy. This collection of over 30 healthy and easy lunch recipes will inspire you. You will find vibrant salads, hearty soups, satisfying wraps, and nourishing bowls. They are perfect for meal prep, packing for work, or enjoying a quick meal at home.

Quick and Easy Salads

Salads are a great way to pack in lots of vegetables. You can also add lean proteins and healthy fats. These recipes are not boring. You can make them ahead for a convenient lunch.

1. Classic Chicken Caesar Salad

Prep time: 15 minutes | Cook time: 10 to 15 minutes | Serves: 2

Ingredients:

2 boneless, skinless chicken breasts
1 tablespoon olive oil
Salt and pepper to taste
1 head of romaine lettuce, chopped
1/4 cup grated Parmesan cheese
1/2 cup croutons

For the dressing:

1/2 cup plain Greek yogurt
2 tablespoons lemon juice
1 teaspoon Dijon mustard
1 clove garlic, minced
Salt and pepper to taste

Instructions:

Put salt and pepper on the chicken breasts. Heat the olive oil in a skillet over medium high heat. Cook the chicken for 6 to 8 minutes per side. It should be cooked through. Let it rest, then slice it.
While the chicken cooks, make the dressing. Whisk the Greek yogurt, lemon juice, Dijon mustard, and garlic together. Add salt and pepper.
In a large bowl, put the chopped romaine, Parmesan cheese, and croutons.
Add the sliced chicken and drizzle with the dressing. Toss to mix and serve right away.

2. Quinoa and Black Bean Salad

Prep time: 10 minutes | Cook time: 15 minutes | Serves: 4

Ingredients:

1 cup quinoa, rinsed
2 cups water or vegetable broth
1 (15 ounce) can black beans, rinsed
1 cup corn (frozen or canned)
1 red bell pepper, diced
1/2 red onion, finely chopped
1/4 cup chopped fresh cilantro

For the dressing:

1/4 cup olive oil
2 tablespoons lime juice
1 teaspoon cumin
Salt and pepper to taste

Instructions:

Cook the quinoa as the package says, using water or broth. Let it cool a little.
In a large bowl, put the cooked quinoa, black beans, corn, red bell pepper, and red onion.
In a small bowl, whisk the olive oil, lime juice, cumin, salt, and pepper.
Pour the dressing over the salad and toss to mix. Stir in the fresh cilantro just before serving.

3. Mediterranean Chickpea Salad

Prep time: 15 minutes | Cook time: 0 minutes | Serves: 4

Ingredients:

2 (15 ounce) cans chickpeas, rinsed
1 cucumber, diced
1 pint cherry tomatoes, halved
1/2 red onion, thinly sliced
1/2 cup crumbled feta cheese
1/4 cup chopped fresh parsley

For the dressing:

1/4 cup olive oil
3 tablespoons red wine vinegar
1 teaspoon dried oregano
Salt and pepper to taste

Instructions:

In a large bowl, put the chickpeas, cucumber, tomatoes, red onion, feta, and parsley.
In a small jar or bowl, shake or whisk the olive oil, red wine vinegar, oregano, salt, and pepper.
Pour the dressing over the salad and toss gently. This salad can be made ahead and kept in the fridge.

4. Caprese Salad with Balsamic Glaze

Prep time: 10 minutes | Cook time: 0 minutes | Serves: 2

Ingredients:

2 large ripe tomatoes, sliced
8 ounces fresh mozzarella cheese, sliced
1/4 cup fresh basil leaves
2 tablespoons extra virgin olive oil
Salt and pepper to taste
2 tablespoons balsamic glaze

Instructions:

On a platter or two plates, arrange the tomato and mozzarella slices. Overlap them a little.
Tuck the fresh basil leaves in between the slices.
Drizzle with olive oil and add salt and pepper.
Finish with a drizzle of balsamic glaze just before serving.

5. Crunchy Asian Slaw

Prep time: 15 minutes | Cook time: 0 minutes | Serves: 4

Ingredients:

4 cups shredded cabbage (or a bag of coleslaw mix)
1 cup shredded carrots
1 red bell pepper, thinly sliced
1/2 cup chopped scallions
1/4 cup chopped peanuts or slivered almonds

For the dressing:

1/4 cup rice vinegar
2 tablespoons soy sauce
1 tablespoon honey or maple syrup
1 tablespoon sesame oil
1 teaspoon grated fresh ginger

Instructions:

In a large bowl, put the cabbage, carrots, bell pepper, and scallions.
In a small bowl, whisk the rice vinegar, soy sauce, honey, sesame oil, and ginger.
Pour the dressing over the cabbage mix and toss to coat.
Sprinkle with chopped peanuts or almonds before serving.

Hearty Soups and Stews

Soups and stews are the ultimate comfort food. They are warm and nourishing. They are easy to make in big batches for meal prep. You can pack them with lots of vegetables and protein.

6. Hearty Lentil Soup

Prep time: 10 minutes | Cook time: 30 to 35 minutes | Serves: 6

Ingredients:

1 tablespoon olive oil
1 large onion, chopped
2 carrots, chopped
2 celery stalks, chopped
2 cloves garlic, minced
8 cups vegetable broth
1 1/2 cups brown or green lentils, rinsed
1 (14.5 ounce) can diced tomatoes, undrained
1 teaspoon ground cumin
1/2 teaspoon ground coriander
Salt and pepper to taste
2 cups fresh spinach
1 tablespoon lemon juice

Instructions:

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery. Cook until they soften, about 5 to 7 minutes.
Stir in the garlic and cook for another minute.
Add the vegetable broth, lentils, diced tomatoes, cumin, and coriander. Add salt and pepper.
Bring to a boil. Then turn down the heat and let it simmer for 25 to 30 minutes. The lentils should be tender.
Stir in the spinach and lemon juice. Cook for another 2 minutes until the spinach wilts.

7. Classic Chicken Noodle Soup

Prep time: 10 minutes | Cook time: 20 to 25 minutes | Serves: 6

Ingredients:

1 tablespoon olive oil
1 onion, chopped
2 carrots, sliced
2 celery stalks, sliced
8 cups low sodium chicken broth
2 cups cooked, shredded chicken
1 1/2 cups egg noodles
1/4 cup chopped fresh parsley
Salt and pepper to taste

Instructions:

Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Cook until they are tender.
Pour in the chicken broth and bring to a boil.
Stir in the egg noodles. Cook as the package says, usually about 7 to 10 minutes.
Turn down the heat and stir in the shredded chicken and parsley. Cook until the chicken is warm.
Add salt and pepper to taste before serving.

8. Creamy Tomato Basil Soup

Prep time: 5 minutes | Cook time: 20 minutes | Serves: 4

Ingredients:

1 tablespoon olive oil
1/2 onion, chopped
2 cloves garlic, minced
1 (28 ounce) can crushed tomatoes
2 cups vegetable broth
Salt and pepper to taste
1/2 cup chopped fresh basil
1/2 cup heavy cream or full fat coconut milk

Instructions:

Heat the olive oil in a pot over medium heat. Add the onion and cook until soft. Add the garlic and cook for one more minute.
Stir in the crushed tomatoes, vegetable broth, salt, and pepper. Bring to a simmer and cook for 10 minutes.
Use an immersion blender to blend the soup until smooth. Or carefully put it in a regular blender and blend in batches.
Return the soup to the pot. Stir in the fresh basil and cream. Heat through but do not let it boil.

9. Easy Black Bean Soup

Prep time: 5 minutes | Cook time: 15 minutes | Serves: 4

Ingredients:

1 tablespoon olive oil
1 onion, chopped
2 cloves garlic, minced
2 (15 ounce) cans black beans, rinsed
3 cups vegetable broth
1 teaspoon ground cumin
1/2 teaspoon chili powder
Salt to taste
Toppings: sour cream or Greek yogurt, chopped cilantro, diced avocado

Instructions:

Heat the oil in a pot over medium heat. Cook the onion until soft. Then add the garlic.
Add the black beans, vegetable broth, cumin, chili powder, and salt. Bring to a simmer and cook for 10 minutes.
For a creamier soup, put about 1 to 2 cups of the soup in a blender and blend until smooth. Then put it back in the pot.
Serve hot with your favorite toppings.

10. Broccoli Cheddar Soup

Prep time: 10 minutes | Cook time: 25 minutes | Serves: 4

Ingredients:

1/4 cup butter
1 onion, chopped
2 cloves garlic, minced
1/4 cup all purpose flour
2 cups milk
2 cups vegetable broth
1 large head of broccoli, chopped into small florets
1 cup shredded carrots
2 cups shredded sharp cheddar cheese
Salt and pepper to taste

Instructions:

Melt the butter in a large pot over medium heat. Add the onion and cook until soft. Stir in the garlic.
Whisk in the flour and cook for 1 minute.
Slowly whisk in the milk and vegetable broth until smooth. Bring to a simmer.
Add the broccoli and carrots. Cook for 15 to 20 minutes. The vegetables should be tender.
Turn the heat to low and stir in the cheddar cheese until it melts and is smooth. Do not let the soup boil after adding the cheese.
Add salt and pepper to taste.

11. Quick Minestrone Soup

Prep time: 15 minutes | Cook time: 25 to 30 minutes | Serves: 6

Ingredients:

1 tablespoon olive oil
1 onion, chopped
2 carrots, chopped
2 celery stalks, chopped
2 cloves garlic, minced
6 cups vegetable broth
1 (15 ounce) can diced tomatoes
1 (15 ounce) can kidney beans, rinsed
1 (15 ounce) can cannellini beans, rinsed
1 cup small pasta (like ditalini or small shells)
1 teaspoon dried Italian seasoning
Salt and pepper to taste
2 cups fresh spinach or chopped kale

Instructions:

Heat the olive oil in a large pot. Add the onion, carrots, and celery. Cook until soft.
Add the garlic and cook for another minute.
Pour in the vegetable broth and diced tomatoes. Add the kidney beans, cannellini beans, and Italian seasoning. Bring to a simmer and cook for 15 minutes.
Stir in the pasta and cook for 8 to 10 minutes, until al dente.
Stir in the spinach or kale and cook until it wilts.
Add salt and pepper before serving.

Satisfying Wraps and Sandwiches

Wraps and sandwiches are classic lunch foods. They are portable and easy to make. You can fill them with many healthy ingredients. They will keep you full and satisfied.

12. Turkey and Avocado Wrap

Prep time: 10 minutes | Cook time: 0 minutes | Serves: 1

Ingredients:

1 large whole wheat tortilla or wrap
3 to 4 slices of cooked turkey breast
1/4 ripe avocado, mashed
1/4 cup fresh spinach or lettuce
2 to 3 slices of tomato
1 tablespoon hummus or light mayonnaise

Instructions:

Lay the tortilla flat. Spread the hummus or mayonnaise over it.
Layer the turkey, mashed avocado, spinach, and tomato slices in the center.
Fold in the sides of the tortilla. Then roll it up tightly from the bottom.
Slice in half and serve right away. Or wrap in plastic or foil to pack for lunch.

13. Classic Tuna Salad Sandwich

Prep time: 10 minutes | Cook time: 0 minutes | Serves: 2

Ingredients:

1 (5 ounce) can of tuna in water, drained
1/4 cup Greek yogurt or mayonnaise
1 celery stalk, finely chopped
2 tablespoons finely chopped red onion
1 tablespoon lemon juice
Salt and pepper to taste
4 slices of whole grain bread
Lettuce and tomato slices for serving

Instructions:

In a medium bowl, put the drained tuna, Greek yogurt or mayo, celery, red onion, and lemon juice.
Mix well and add salt and pepper.
Divide the tuna salad between two slices of bread.
Top with lettuce and tomato slices, and the other two slices of bread.

14. Hummus and Veggie Sandwich

Prep time: 10 minutes | Cook time: 0 minutes | Serves: 1

Ingredients:

2 slices of whole grain bread, toasted
1/4 cup hummus
1/4 cup mixed fresh vegetables (like cucumber slices, shredded carrots, bell pepper strips, spinach)
2 to 3 slices of provolone or Swiss cheese (optional)

Instructions:

Spread the hummus on both slices of toast.
Layer the vegetables and optional cheese on one slice.
Top with the other slice and serve right away.

15. Chicken Salad Sandwich with Grapes and Walnuts

Prep time: 10 minutes | Cook time: 0 minutes | Serves: 2

Ingredients:

1 1/2 cups cooked, shredded chicken
1/4 cup plain Greek yogurt or mayonnaise
1/2 cup halved red grapes
1/4 cup chopped walnuts
1 celery stalk, finely chopped
Salt and pepper to taste
4 slices of bread or 2 croissants

Instructions:

In a bowl, put the shredded chicken, Greek yogurt, grapes, walnuts, and celery.
Mix gently until everything is well mixed. Add salt and pepper.
Serve the chicken salad on bread or croissants. You can add a layer of lettuce if you want.

16. Caprese Panini

Prep time: 5 minutes | Cook time: 5 to 7 minutes | Serves: 1

Ingredients:

2 slices of sourdough or ciabatta bread
1 tablespoon pesto
2 to 3 slices of fresh mozzarella
2 to 3 slices of ripe tomato
A few fresh basil leaves
1 teaspoon olive oil or butter

Instructions:

Spread the pesto on the inside of both bread slices.
Layer the mozzarella, tomato slices, and basil on one slice. Top with the other slice.
Brush the outside of the sandwich with olive oil or spread with butter.
Cook in a panini press for 3 to 5 minutes. Or cook in a skillet over medium heat for 2 to 3 minutes per side. The bread should be golden and the cheese melted.

17. Buffalo Chicken Wrap

Prep time: 10 minutes | Cook time: 0 minutes | Serves: 1

Ingredients:

1 large whole wheat tortilla
3/4 cup cooked, shredded chicken
2 tablespoons buffalo sauce
2 tablespoons ranch or blue cheese dressing
1/4 cup shredded lettuce
1/4 cup shredded carrots

Instructions:

In a small bowl, mix the shredded chicken with the buffalo sauce.
Lay the tortilla flat. Spread the ranch or blue cheese dressing down the center.
Top with the buffalo chicken, lettuce, and carrots.
Fold in the sides and roll up the wrap tightly.

Nourishing Bowls

Lunch bowls are very versatile. They mix grains, proteins, and vegetables in one dish. They are perfect for meal prep. You can change them to fit what you like.

18. Greek Chicken and Rice Bowl

Prep time: 15 minutes | Cook time: 20 minutes | Serves: 2

Ingredients:

1 cup cooked brown rice
1 cup cooked, chopped chicken
1/2 cup cherry tomatoes, halved
1/2 cup cucumber, diced
1/4 cup Kalamata olives
1/4 cup crumbled feta cheese

For the dressing:

2 tablespoons olive oil
1 tablespoon lemon juice
1/2 teaspoon dried oregano

Instructions:

Divide the cooked brown rice between two bowls.
Top with the chopped chicken, tomatoes, cucumber, olives, and feta.
In a small bowl, whisk the olive oil, lemon juice, and oregano.
Drizzle the dressing over the bowls before serving.

19. Salmon and Avocado Bowl

Prep time: 10 minutes | Cook time: 12 to 15 minutes | Serves: 2

Ingredients:

2 (4 ounce) salmon fillets
1 tablespoon olive oil
Salt and pepper to taste
1 cup cooked quinoa
1 ripe avocado, sliced
1 cup steamed edamame
1/2 cup shredded carrots

For the dressing:

2 tablespoons soy sauce
1 tablespoon rice vinegar
1 teaspoon sesame oil

Instructions:

Heat your oven to 400°F (200°C). Put salt and pepper on the salmon. Drizzle with olive oil. Bake for 12 to 15 minutes, until cooked through.
Divide the quinoa between two bowls.
Flake the cooked salmon and add it to the bowls. Add the avocado, edamame, and carrots.
Whisk the soy sauce, rice vinegar, and sesame oil together. Drizzle over the bowls.

20. Burrito Bowl

Prep time: 15 minutes | Cook time: 5 minutes | Serves: 2

Ingredients:

1 cup cooked brown rice or cilantro lime rice
1 cup canned black beans, rinsed and heated
1 cup corn, heated
1 cup shredded lettuce
1/2 cup salsa
1/4 cup shredded cheddar cheese
Optional: cooked ground beef or chicken, sour cream, guacamole

Instructions:

Make the bowls by layering the rice, black beans, corn, and lettuce.
Top with salsa, cheese, and any other toppings you want.

21. Sweet Potato and Chickpea Bowl

Prep time: 10 minutes | Cook time: 25 to 30 minutes | Serves: 2

Ingredients:

1 large sweet potato, peeled and diced
1 tablespoon olive oil
1/2 teaspoon paprika
Salt and pepper to taste
1 (15 ounce) can chickpeas, rinsed
1 cup cooked quinoa
2 cups fresh spinach

For the tahini dressing:

1/4 cup tahini
2 tablespoons lemon juice
2 to 3 tablespoons water

Instructions:

Heat your oven to 400°F (200°C). Toss the sweet potato with olive oil, paprika, salt, and pepper. Roast for 25 to 30 minutes, until tender.
Whisk the tahini, lemon juice, and water together to make a smooth dressing.
Divide the quinoa and spinach between two bowls. Top with the roasted sweet potatoes and chickpeas.
Drizzle with the tahini dressing.

22. Egg Roll in a Bowl

Prep time: 10 minutes | Cook time: 15 minutes | Serves: 4

Ingredients:

1 lb ground pork or chicken
1 tablespoon sesame oil
1 onion, chopped
2 cloves garlic, minced
1 teaspoon grated ginger
1 (16 ounce) bag coleslaw mix
1/4 cup soy sauce
2 tablespoons rice vinegar
Chopped scallions for garnish

Instructions:

In a large skillet, cook the ground meat until browned. Drain any extra fat.
Add the sesame oil, onion, garlic, and ginger. Cook for 2 to 3 minutes.
Stir in the coleslaw mix, soy sauce, and rice vinegar. Cook for 5 to 7 minutes. The cabbage should be tender.
Garnish with scallions before serving.

23. Vegan Buddha Bowl

Prep time: 15 minutes | Cook time: 20 minutes | Serves: 2

Ingredients:

1 cup cooked brown rice
1 cup roasted broccoli florets
1 cup cubed, baked tofu
1/2 cup shredded red cabbage
1/2 cup shelled edamame

For the peanut dressing:

1/4 cup creamy peanut butter
2 tablespoons soy sauce
1 tablespoon maple syrup
1 tablespoon lime juice
2 to 3 tablespoons water

Instructions:

Put the brown rice, broccoli, tofu, red cabbage, and edamame in two bowls.
In a small bowl, whisk the peanut butter, soy sauce, maple syrup, lime juice, and water until smooth.
Drizzle the peanut dressing over the bowls.

Quick and Easy Pasta and Grain Dishes

Pasta and grains can be a great base for a quick lunch. These recipes are simple to make and very satisfying.

24. Pesto Pasta with Cherry Tomatoes

Prep time: 5 minutes | Cook time: 10 to 12 minutes | Serves: 2

Ingredients:

6 ounces of your favorite pasta
1/4 cup pesto
1 cup cherry tomatoes, halved
2 tablespoons grated Parmesan cheese

Instructions:

Cook the pasta as the package says. Drain it, but save 1/4 cup of the pasta water.
In a bowl, toss the hot pasta with the pesto, tomatoes, and Parmesan.
Add a splash of the saved pasta water to make a light sauce, if you need it.

25. Lemon Herb Couscous with Chickpeas

Prep time: 10 minutes | Cook time: 5 minutes | Serves: 2

Ingredients:

1 cup whole wheat couscous
1 1/4 cups boiling water or vegetable broth
1 (15 ounce) can chickpeas, rinsed
1/4 cup chopped fresh parsley
2 tablespoons lemon juice
2 tablespoons olive oil
Salt and pepper to taste

Instructions:

Put the couscous in a heatproof bowl. Pour the boiling water or broth over it. Cover and let it sit for 5 minutes. The liquid should be absorbed.
Fluff the couscous with a fork.
Stir in the chickpeas, parsley, lemon juice, and olive oil. Add salt and pepper.

26. One Pan Lemon Herb Chicken and Asparagus

Prep time: 10 minutes | Cook time: 20 minutes | Serves: 2

Ingredients:

2 boneless, skinless chicken breasts
1 bunch of asparagus, trimmed
1 lemon, sliced
2 tablespoons olive oil
1 teaspoon dried oregano
Salt and pepper to taste

Instructions:

Heat your oven to 400°F (200°C).
On a baking sheet, toss the chicken and asparagus with olive oil, oregano, salt, and pepper.
Put the lemon slices over the chicken and asparagus.
Bake for 20 minutes. The chicken should be cooked through and the asparagus tender.

Light and Easy Bites

When you want a lighter lunch that is still filling, these quick recipes are perfect.

27. Cottage Cheese with Peaches and Honey

Prep time: 5 minutes | Cook time: 0 minutes | Serves: 1

Ingredients:

1 cup cottage cheese
1 ripe peach, sliced
1 tablespoon honey
1 tablespoon chopped pistachios

Instructions:

Spoon the cottage cheese into a bowl.
Top with the sliced peach, a drizzle of honey, and a sprinkle of pistachios.

28. Rice Cakes with Avocado and Everything Bagel Seasoning

Prep time: 5 minutes | Cook time: 0 minutes | Serves: 1

Ingredients:

2 brown rice cakes
1/2 ripe avocado, mashed
1 teaspoon everything bagel seasoning

Instructions:

Spread the mashed avocado on the rice cakes.
Sprinkle with everything bagel seasoning.

29. Greek Yogurt with Berries and Granola

Prep time: 5 minutes | Cook time: 0 minutes | Serves: 1

Ingredients:

1 cup plain Greek yogurt
1/2 cup mixed berries
1/4 cup granola

Instructions:

Layer the yogurt, berries, and granola in a bowl or jar.

30. Stuffed Bell Peppers

Prep time: 15 minutes | Cook time: 25 to 30 minutes | Serves: 2

Ingredients:

2 bell peppers, halved and seeded
1 cup cooked quinoa
1/2 cup black beans
1/2 cup corn
1/4 cup salsa
1/4 cup shredded cheese

Instructions:

Heat oven to 375°F (190°C).
In a bowl, mix the quinoa, black beans, corn, and salsa.
Stuff the pepper halves with the mix. Top with cheese.
Bake for 25 to 30 minutes. The peppers should be tender.

31. Tomato and Mozzarella Skewers

Prep time: 10 minutes | Cook time: 0 minutes | Serves: 2

Ingredients:

1 pint cherry tomatoes
8 ounces fresh mozzarella balls (ciliegine)
Fresh basil leaves
Balsamic glaze for drizzling

Instructions:

Thread the tomatoes, mozzarella balls, and basil onto skewers.
Drizzle with balsamic glaze before serving.

Dinner Recipes

Dinner is often the meal we look forward to most. It is a time to relax and enjoy a tasty meal. But after a long day, you might not have much energy for complex cooking. This collection of over 30 healthy and easy dinner recipes solves that. You will find quick weeknight meals. You will also find impressive dishes for guests. All of them are nourishing and a joy to make.

Quick and Easy Chicken Dinners

Chicken is a lean protein that you can cook in many ways. These recipes are perfect for a quick and tasty weeknight dinner.

1. Lemon Herb Roasted Chicken and Veggies

Prep time: 15 minutes | Cook time: 25 to 30 minutes | Serves: 4

Ingredients:

4 boneless, skinless chicken breasts
1 lb broccoli florets
1 lb baby potatoes, halved
2 tablespoons olive oil
1 lemon, sliced
1 teaspoon dried oregano
1/2 teaspoon dried thyme
Salt and pepper to taste

Instructions:

Heat your oven to 400°F (200°C).
On a large baking sheet, toss the chicken, broccoli, and potatoes with olive oil, oregano, thyme, salt, and pepper.
Put the lemon slices over the chicken and vegetables.
Bake for 25 to 30 minutes. The chicken should be cooked through and the vegetables tender.

2. Chicken and Black Bean Quesadillas

Prep time: 10 minutes | Cook time: 10 minutes | Serves: 4

Ingredients:

2 cups cooked, shredded chicken
1 cup canned black beans, rinsed
1 cup shredded cheddar or Monterey Jack cheese
8 large flour tortillas
Optional toppings: salsa, sour cream, guacamole

Instructions:

In a bowl, mix the shredded chicken and black beans.
Sprinkle cheese over one half of each tortilla. Top with the chicken and bean mix.
Fold the other half of the tortilla over the filling.
Cook in a lightly oiled skillet over medium heat for 2 to 3 minutes per side. They should be golden and the cheese melted.

3. One Pan Honey Mustard Chicken and Carrots

Prep time: 10 minutes | Cook time: 20 to 25 minutes | Serves: 4

Ingredients:

4 boneless, skinless chicken thighs
1 lb carrots, peeled and chopped

For the sauce:

1/4 cup Dijon mustard
1/4 cup honey
1 tablespoon olive oil
Salt and pepper to taste

Instructions:

Heat your oven to 400°F (200°C).
In a small bowl, whisk the Dijon mustard, honey, and olive oil.
Put the chicken and carrots on a baking sheet. Pour the sauce over them and toss to coat.
Bake for 20 to 25 minutes. The chicken should be cooked through and the carrots tender.

4. Chicken Stir fry with Mixed Vegetables

Prep time: 15 minutes | Cook time: 10 to 15 minutes | Serves: 4

Ingredients:

1 lb boneless, skinless chicken breast, cut into bite sized pieces
1 tablespoon sesame oil
4 cups mixed vegetables (like bell peppers, broccoli, snap peas, carrots)

For the sauce:

1/4 cup soy sauce
2 tablespoons honey or maple syrup
1 tablespoon rice vinegar
1 teaspoon grated ginger
2 cloves garlic, minced

Instructions:

In a small bowl, whisk the soy sauce, honey, rice vinegar, ginger, and garlic.
Heat the sesame oil in a large skillet or wok over medium high heat. Add the chicken and cook until browned.
Add the vegetables and stir fry for 5 to 7 minutes. They should be tender crisp.
Pour the sauce over the chicken and vegetables. Cook for another 2 minutes. The sauce should get a little thicker. Serve with rice or noodles.

5. Grilled Chicken with Pineapple Salsa

Prep time: 15 minutes | Cook time: 10 to 12 minutes | Serves: 4

Ingredients:

4 boneless, skinless chicken breasts
1 tablespoon olive oil
Salt and pepper to taste

For the salsa:

1 cup diced fresh pineapple
1/2 red bell pepper, diced
1/4 red onion, finely chopped
2 tablespoons chopped fresh cilantro
1 tablespoon lime juice

Instructions:

Heat your grill to medium high. Brush the chicken with olive oil and add salt and pepper.
Grill the chicken for 5 to 6 minutes per side. It should be cooked through.
While the chicken grills, mix all the salsa ingredients in a bowl.
Serve the grilled chicken topped with the pineapple salsa.

Flavorful Fish and Seafood

Fish and seafood are great sources of lean protein and healthy fats. These recipes are quick to cook and full of flavor.

6. Baked Salmon with Asparagus and Lemon

Prep time: 10 minutes | Cook time: 15 to 20 minutes | Serves: 2

Ingredients:

2 (6 ounce) salmon fillets
1 bunch of asparagus, trimmed
1 lemon, thinly sliced
2 tablespoons olive oil
2 cloves garlic, minced
Salt and pepper to taste

Instructions:

Heat your oven to 400°F (200°C). Put two large pieces of foil on a baking sheet.
In the center of each piece of foil, put a salmon fillet and half of the asparagus.
In a small bowl, mix the olive oil and garlic. Drizzle over the salmon and asparagus.
Add salt and pepper. Put lemon slices on top.
Fold the foil into packets, sealing the edges.
Bake for 15 to 20 minutes. The salmon should be cooked through and the asparagus tender.

7. Shrimp Scampi with Zucchini Noodles

Prep time: 10 minutes | Cook time: 10 minutes | Serves: 2

Ingredients:

1 lb large shrimp, peeled and deveined
4 medium zucchini, spiralized
3 tablespoons butter or olive oil
4 cloves garlic, minced
1/4 cup chicken or vegetable broth
1/4 cup dry white wine (optional)
2 tablespoons lemon juice
Red pepper flakes to taste
2 tablespoons chopped fresh parsley

Instructions:

Heat the butter or oil in a large skillet over medium high heat. Add the garlic and red pepper flakes. Cook for 1 minute.
Add the shrimp. Cook for 2 to 3 minutes, until pink. Take the shrimp out of the skillet.
Add the broth, wine (if using), and lemon juice to the skillet. Bring to a simmer and cook for 2 minutes.
Add the zucchini noodles. Cook for 2 to 3 minutes, until tender crisp.
Put the shrimp back in the skillet and toss to mix. Sprinkle with parsley before serving.

8. Fish Tacos with Cabbage Slaw

Prep time: 15 minutes | Cook time: 10 minutes | Serves: 4

Ingredients:

1 lb white fish fillets (like cod or tilapia), cut into chunks
1 tablespoon olive oil
1 teaspoon chili powder
1/2 teaspoon cumin
Salt and pepper to taste
8 small corn or flour tortillas, warmed

For the slaw:

2 cups shredded cabbage
1/4 cup chopped cilantro
2 tablespoons lime juice
1 tablespoon olive oil

Instructions:

In a bowl, toss the fish with olive oil, chili powder, cumin, salt, and pepper.
Heat a skillet over medium high heat. Cook the fish for 3 to 4 minutes per side. It should be cooked through and flaky.
In another bowl, mix the cabbage, cilantro, lime juice, and olive oil to make the slaw.
Put the fish in the tortillas. Top with the slaw.

9. Sheet Pan Garlic Herb Tilapia and Green Beans

Prep time: 10 minutes | Cook time: 12 to 15 minutes | Serves: 2

Ingredients:

2 tilapia fillets
1/2 lb green beans, trimmed
2 tablespoons olive oil
2 cloves garlic, minced
1 teaspoon Italian seasoning
Salt and pepper to taste
Lemon wedges for serving

Instructions:

Heat your oven to 400°F (200°C).
On a baking sheet, toss the green beans with 1 tablespoon of olive oil, salt, and pepper.
In a small bowl, mix the rest of the olive oil with the garlic and Italian seasoning. Brush this over the tilapia.
Put the tilapia on the baking sheet with the green beans.
Bake for 12 to 15 minutes. The fish should be flaky and the beans tender.
Serve with lemon wedges.

10. Seared Scallops with Lemon Butter Sauce

Prep time: 5 minutes | Cook time: 5 to 7 minutes | Serves: 2

Ingredients:

1 lb large sea scallops, patted dry
Salt and pepper to taste
2 tablespoons butter
2 cloves garlic, minced
2 tablespoons lemon juice
1 tablespoon chopped fresh parsley

Instructions:

Put salt and pepper on the scallops.
Melt 1 tablespoon of butter in a skillet over medium high heat. Add the scallops in one layer. Sear for 1 to 2 minutes per side. They should be golden brown. Take them out of the skillet.
Turn the heat down to medium. Melt the rest of the butter. Add the garlic and cook for 30 seconds.
Stir in the lemon juice and parsley. Put the scallops back in the pan and toss to coat.
Serve right away.

Hearty Vegetarian Mains

These vegetarian recipes are full of flavor and nutrients. They make a satisfying dinner for everyone.

11. Black Bean Burgers

Prep time: 15 minutes | Cook time: 10 minutes | Serves: 4

Ingredients:

1 (15 ounce) can black beans, rinsed and patted dry
1/2 cup breadcrumbs
1/4 cup finely chopped onion
1 clove garlic, minced
1 teaspoon cumin
1/2 teaspoon chili powder
1 egg, lightly beaten
Salt and pepper to taste
4 hamburger buns and your favorite toppings

Instructions:

In a bowl, mash the black beans with a fork until they are partly broken down.
Stir in the breadcrumbs, onion, garlic, cumin, chili powder, egg, salt, and pepper.
Shape the mix into 4 patties.
Cook in a lightly oiled skillet over medium heat for 4 to 5 minutes per side. They should be heated through and lightly browned.
Serve on buns with your favorite toppings.

12. Stuffed Sweet Potatoes with Chickpeas and Tahini

Prep time: 10 minutes | Cook time: 45 to 60 minutes | Serves: 2

Ingredients:

2 large sweet potatoes
1 (15 ounce) can chickpeas, rinsed
1 tablespoon olive oil
1/2 teaspoon smoked paprika
Salt and pepper to taste

For the tahini sauce:

1/4 cup tahini
2 tablespoons lemon juice
2 to 3 tablespoons water

Instructions:

Heat your oven to 400°F (200°C). Poke the sweet potatoes with a fork. Bake for 45 to 60 minutes, until tender.
While the potatoes bake, toss the chickpeas with olive oil, paprika, salt, and pepper. Roast on a baking sheet for 20 minutes, until crispy.
Whisk the tahini, lemon juice, and water together to make the sauce.
Split the baked sweet potatoes open. Top with the roasted chickpeas and a drizzle of tahini sauce.

13. Lentil Shepherd’s Pie

Prep time: 20 minutes | Cook time: 25 to 30 minutes | Serves: 6

Ingredients:

For the filling:

1 tablespoon olive oil
1 onion, chopped
2 carrots, chopped
2 celery stalks, chopped
1 cup brown or green lentils, rinsed
4 cups vegetable broth
1 tablespoon tomato paste
1 teaspoon dried thyme

For the topping:

2 lbs potatoes, peeled and cubed
1/4 cup milk or milk alternative
2 tablespoons butter or vegan butter
Salt and pepper to taste

Instructions:

Boil the potatoes until tender. Drain and mash with milk, butter, salt, and pepper.
While the potatoes boil, heat the olive oil in a large skillet. Cook the onion, carrots, and celery until soft.
Stir in the lentils, vegetable broth, tomato paste, and thyme. Bring to a simmer. Cook for 20 to 25 minutes. The lentils should be tender and the sauce thick.
Heat your oven to 375°F (190°C). Spread the lentil filling in a baking dish. Top with the mashed potatoes.
Bake for 20 to 25 minutes. The topping should be golden and the filling bubbly.

14. Creamy Vegan Pasta with Roasted Red Peppers

Prep time: 10 minutes | Cook time: 15 minutes | Serves: 4

Ingredients:

12 ounces of your favorite pasta
1 cup raw cashews, soaked in hot water for 30 minutes
1 (12 ounce) jar roasted red peppers, drained
1/4 cup nutritional yeast
2 cloves garlic
1 tablespoon lemon juice
Salt and pepper to taste

Instructions:

Cook the pasta as the package says.
While the pasta cooks, drain the cashews. Put them in a blender with the roasted red peppers, nutritional yeast, garlic, and lemon juice. Blend until smooth and creamy.
Toss the cooked pasta with the sauce. Add salt and pepper.

15. Mushroom and Spinach Risotto

Prep time: 10 minutes | Cook time: 30 minutes | Serves: 4

Ingredients:

1 tablespoon olive oil
1 lb mushrooms, sliced
1 onion, chopped
2 cloves garlic, minced
1 1/2 cups Arborio rice
1/2 cup dry white wine (optional)
6 cups hot vegetable broth
4 cups fresh spinach
1/2 cup grated Parmesan cheese
Salt and pepper to taste

Instructions:

In a large pot, heat the olive oil. Cook the mushrooms until browned. Take them out and set aside.
In the same pot, cook the onion until soft. Add the garlic and cook for another minute.
Stir in the rice and cook for 1 minute. Pour in the wine, if using. Cook until it is absorbed.
Add the vegetable broth one ladle at a time. Stir all the time. Wait for the liquid to be absorbed before adding more.
When the rice is creamy and al dente, stir in the cooked mushrooms, spinach, and Parmesan. Add salt and pepper.

Easy Pasta and Noodle Dishes

Pasta and noodles are comforting and can be a base for a quick dinner.

16. One Pot Pasta with Tomatoes and Basil

Prep time: 5 minutes | Cook time: 15 minutes | Serves: 4

Ingredients:

12 ounces linguine or spaghetti
1 (28 ounce) can diced tomatoes
1 onion, thinly sliced
4 cloves garlic, thinly sliced
4 1/2 cups water
2 tablespoons olive oil
1 teaspoon red pepper flakes
Salt and pepper to taste
A handful of fresh basil leaves
Grated Parmesan for serving

Instructions:

Put the pasta, tomatoes, onion, garlic, water, olive oil, red pepper flakes, salt, and pepper in a large pot.
Bring to a boil over high heat. Stir to separate the pasta.
Keep cooking and stirring often for about 9 to 10 minutes. The pasta should be al dente. The water should have reduced to a sauce.
Stir in the basil. Serve with Parmesan.

17. Peanut Noodles with Vegetables

Prep time: 15 minutes | Cook time: 10 minutes | Serves: 4

Ingredients:

8 ounces soba or spaghetti noodles
2 cups mixed vegetables (like shredded carrots, edamame, bell peppers)

For the peanut sauce:

1/2 cup creamy peanut butter
1/4 cup soy sauce
2 tablespoons honey or maple syrup
2 tablespoons rice vinegar
2 to 4 tablespoons hot water

Instructions:

Cook the noodles as the package says. Drain and rinse with cold water.
In a bowl, whisk the peanut butter, soy sauce, honey, and rice vinegar. Add hot water, one tablespoon at a time, until the sauce is how you like it.
In a large bowl, toss the cooked noodles, vegetables, and peanut sauce together.
Garnish with chopped peanuts and cilantro, if you want.

18. Gnocchi with Sage and Brown Butter

Prep time: 5 minutes | Cook time: 10 minutes | Serves: 2

Ingredients:

1 (16 ounce) package of potato gnocchi
4 tablespoons butter
8 to 10 fresh sage leaves
Salt and pepper to taste
Grated Parmesan for serving

Instructions:

Cook the gnocchi as the package says. Drain and set aside.
In a skillet, melt the butter over medium heat. Add the sage leaves. Cook until the butter starts to brown and the sage is crispy.
Add the cooked gnocchi to the skillet. Toss to coat in the brown butter sauce.
Add salt and pepper. Serve with Parmesan.

From the Grill

Grilling adds a smoky flavor. It is a healthy way to cook with less oil.

19. Grilled Pork Chops with Peach Salsa

Prep time: 15 minutes | Cook time: 8 to 10 minutes | Serves: 4

Ingredients:

4 boneless pork chops
1 tablespoon olive oil
Salt and pepper to taste

For the salsa:

2 ripe peaches, diced
1/2 red bell pepper, diced
1/4 red onion, finely chopped
2 tablespoons chopped fresh cilantro
1 tablespoon lime juice

Instructions:

Heat your grill to medium high. Brush the pork chops with olive oil. Add salt and pepper.
Grill for 4 to 5 minutes per side. They should be cooked through.
While the pork grills, mix all the salsa ingredients in a bowl.
Serve the grilled pork chops topped with the peach salsa.

20. Steak with Chimichurri Sauce

Prep time: 15 minutes | Cook time: 10 to 15 minutes | Serves: 4

Ingredients:

1.5 lbs flank steak or sirloin
Salt and pepper to taste

For the chimichurri:

1 cup fresh parsley, chopped
1/2 cup olive oil
1/4 cup red wine vinegar
3 to 4 cloves garlic, minced
1 teaspoon dried oregano
1/2 teaspoon red pepper flakes

Instructions:

Put salt and pepper all over the steak.
Grill over medium high heat for 5 to 7 minutes per side for medium rare. Cook it how you like it.
While the steak grills, whisk all the chimichurri ingredients together.
Let the steak rest for 10 minutes. Then slice it against the grain. Serve with the chimichurri sauce.

Sheet Pan and One Pot Wonders

These recipes are all about convenience. You get maximum flavor with minimal cleanup.

21. Sheet Pan Sausage and Veggies

Prep time: 10 minutes | Cook time: 25 to 30 minutes | Serves: 4

Ingredients:

1 lb Italian sausage, sliced
1 lb Brussels sprouts, halved
1 red bell pepper, chopped
1 red onion, chopped
2 tablespoons olive oil
1 teaspoon Italian seasoning
Salt and pepper to taste

Instructions:

Heat your oven to 400°F (200°C).
On a large baking sheet, toss the sausage, Brussels sprouts, bell pepper, and onion with olive oil, Italian seasoning, salt, and pepper.
Bake for 25 to 30 minutes. Toss halfway through. The sausage should be cooked and the vegetables tender and caramelized.

22. One Pot Chicken and Rice

Prep time: 10 minutes | Cook time: 25 to 30 minutes | Serves: 4

Ingredients:

1 tablespoon olive oil
1 lb boneless, skinless chicken thighs, cut into chunks
1 onion, chopped
2 cloves garlic, minced
1 1/2 cups long grain white rice
3 cups chicken broth
1 teaspoon paprika
Salt and pepper to taste

Instructions:

Heat the olive oil in a large pot or Dutch oven over medium high heat. Brown the chicken pieces.
Add the onion and cook until soft. Stir in the garlic.
Add the rice, chicken broth, paprika, salt, and pepper. Bring to a boil.
Turn down the heat, cover, and let it simmer for 18 to 20 minutes. The rice should be cooked and the liquid absorbed.

23. Skillet Lasagna

Prep time: 10 minutes | Cook time: 25 minutes | Serves: 6

Ingredients:

1 lb ground beef or turkey
1 onion, chopped
2 cloves garlic, minced
1 (24 ounce) jar marinara sauce
2 cups water
8 ounces lasagna noodles, broken into pieces
1 cup ricotta cheese
1 cup shredded mozzarella cheese

Instructions:

In a large skillet, cook the ground meat and onion until the meat is browned. Add the garlic.
Stir in the marinara sauce, water, and broken lasagna noodles. Bring to a simmer.
Cover and cook for 15 to 20 minutes. The noodles should be tender.
Drop spoonfuls of ricotta cheese over the top. Sprinkle with mozzarella. Cover and cook for another 5 minutes, until the cheese melts.

Light and Fresh Dinners

These are perfect for warmer evenings or when you want something lighter.

24. Zucchini Boats

Prep time: 15 minutes | Cook time: 20 to 25 minutes | Serves: 4

Ingredients:

4 medium zucchini
1 lb ground turkey or beef
1/2 onion, chopped
1 (15 ounce) can diced tomatoes, drained
1/2 cup breadcrumbs
1/2 cup shredded mozzarella cheese

Instructions:

Heat oven to 400°F (200°C). Cut the zucchini in half lengthwise. Scoop out the flesh, leaving a 1/4 inch border.
In a skillet, cook the ground meat and onion until browned. Stir in the zucchini flesh and diced tomatoes.
Spoon the mix into the zucchini boats. Top with breadcrumbs and mozzarella.
Bake for 20 to 25 minutes. The zucchini should be tender and the cheese bubbly.

25. Caprese Stuffed Chicken

Prep time: 15 minutes | Cook time: 20 to 25 minutes | Serves: 4

Ingredients:

4 boneless, skinless chicken breasts
4 slices fresh mozzarella
8 fresh basil leaves
4 slices ripe tomato
Salt and pepper to taste
1 tablespoon olive oil

Instructions:

Heat oven to 375°F (190°C). Cut a pocket into the side of each chicken breast.
Stuff each pocket with a slice of mozzarella, 2 basil leaves, and a slice of tomato.
Add salt and pepper to the outside of the chicken.
Heat the olive oil in an oven safe skillet over medium high heat. Sear the chicken for 2 to 3 minutes per side.
Put the skillet in the oven. Bake for 15 to 20 minutes. The chicken should be cooked through.

26. Shrimp and Avocado Salad

Prep time: 15 minutes | Cook time: 5 minutes | Serves: 2

Ingredients:

1 lb large shrimp, cooked and chilled
1 ripe avocado, diced
1/2 red onion, finely chopped
1/4 cup chopped fresh cilantro
2 tablespoons lime juice
Salt and pepper to taste

Instructions:

In a large bowl, gently mix the shrimp, avocado, red onion, and cilantro.
Drizzle with lime juice. Add salt and pepper. Toss gently.
Serve right away.

Quick Soups

These soups are perfect for a light and comforting dinner. They come together fast.

27. Creamy Chicken and Gnocchi Soup

Prep time: 10 minutes | Cook time: 20 minutes | Serves: 6

Ingredients:

1 tablespoon olive oil
1 lb boneless, skinless chicken breast, diced
1 onion, chopped
2 carrots, chopped
2 celery stalks, chopped
6 cups chicken broth
1 (16 ounce) package potato gnocchi
1 cup heavy cream
2 cups fresh spinach

Instructions:

Heat the olive oil in a large pot. Add the chicken and cook until browned. Take it out of the pot.
Add the onion, carrots, and celery to the pot. Cook until soft.
Pour in the chicken broth and bring to a boil. Add the gnocchi and cook for 3 to 4 minutes.
Turn down the heat. Stir in the heavy cream, cooked chicken, and spinach. Cook until the spinach wilts.

28. Sausage and Kale Soup

Prep time: 10 minutes | Cook time: 25 minutes | Serves: 6

Ingredients:

1 lb Italian sausage, casings removed
1 onion, chopped
2 cloves garlic, minced
6 cups chicken broth
1 (15 ounce) can cannellini beans, rinsed
1 bunch of kale, stems removed and chopped

Instructions:

In a large pot, cook the sausage until browned. Drain the fat.
Add the onion and garlic. Cook until soft.
Pour in the chicken broth and add the beans. Bring to a simmer. Cook for 15 minutes.
Stir in the kale and cook for another 5 minutes, until it wilts.

29. Taco Soup

Prep time: 10 minutes | Cook time: 20 minutes | Serves: 8

Ingredients:

1 lb ground beef
1 onion, chopped
1 (15 ounce) can black beans, rinsed
1 (15 ounce) can kidney beans, rinsed
1 (15 ounce) can corn, drained
1 (15 ounce) can diced tomatoes
1 (4 ounce) can chopped green chiles
1 (1 ounce) packet of taco seasoning
4 cups beef broth

Instructions:

In a large pot, cook the ground beef and onion until the beef is browned.
Stir in all the rest of the ingredients.
Bring to a simmer. Cook for at least 15 minutes to let the flavors mix.
Serve with your favorite taco toppings like sour cream, cheese, and tortilla chips.

30. French Onion Soup

Prep time: 15 minutes | Cook time: 50 minutes | Serves: 4

Ingredients:

4 tablespoons butter
4 large onions, thinly sliced
2 cloves garlic, minced
8 cups beef broth
1/2 cup dry white wine
1 teaspoon dried thyme
4 slices of French bread, toasted
1 cup shredded Gruyère cheese

Instructions:

In a large pot, melt the butter over medium low heat. Add the onions. Cook slowly for 30 to 40 minutes. They should be deeply caramelized.
Add the garlic and cook for another minute.
Pour in the wine. Scrape up any browned bits from the bottom of the pot.
Add the beef broth and thyme. Bring to a simmer. Cook for 10 minutes.
Ladle the soup into oven safe bowls. Put a slice of toasted bread on each. Top with lots of Gruyère cheese.
Broil for 2 to 3 minutes. The cheese should be melted and bubbly.

31. Loaded Baked Potato Soup

Prep time: 15 minutes | Cook time: 30 minutes | Serves: 6

Ingredients:

6 large potatoes, baked and cooled
6 slices of bacon, cooked and crumbled
4 tablespoons butter
1/4 cup all purpose flour
4 cups milk
1 cup shredded cheddar cheese
1/2 cup sour cream
Salt and pepper to taste
Chopped green onions for garnish

Instructions:

Scoop the flesh out of the baked potatoes. Leave a small border. Mash the potato flesh.
In a large pot, melt the butter. Whisk in the flour and cook for 1 minute.
Slowly whisk in the milk until smooth. Bring to a simmer and cook until it thickens.
Stir in the mashed potatoes, half the bacon, cheddar cheese, and sour cream. Add salt and pepper.
Serve topped with the rest of the bacon and green onions.

Disclaimer: This article is for information only. It is not medical advice. Please talk to a doctor or other health expert before you make big changes to your diet.