Improve your eating habits with a balanced meal: 10 easy and healthy recipes

If you are looking to improve your life, start with your eating habits. Eating healthy guarantees positive results on your health and your mood. But how to succeed in this business? Simple – with a  balanced meal! In the following article, you will find all the tips for preparing regularly... The post Improve your eating habits with a balanced meal: 10 easy and healthy recipes appeared first on Architecture E-zine.

Sep 16, 2021 - 15:51
Improve your eating habits with a balanced meal: 10 easy and healthy recipes

If you are looking to improve your life, start with your eating habits. Eating healthy guarantees positive results on your health and your mood. But how to succeed in this business? Simple – with a  balanced meal! In the following article, you will find all the tips for preparing regularly rich dishes with all the necessary components and in good proportions. So, take inspiration from the healthy and easy recipes below!

Balanced meal contains all foods your body needs

balanced meal, chart of types of food, appropriate foods to eat, healthy food chart, white background

What is a balanced diet?

Indeed, the secret of a healthy meal is not to exclude plenty of foods from your menu. You just have to respect the right proportions. To make your body function normally you must provide it with all types of foods – carbohydrates and complex proteins. We will offer you some ideas for your nutritious and healthy breakfast, lunch and dinner.

How to prepare a balanced and healthy menu?

build a balanced meal, grilled corn and meat, with vegetables, in a white plate, balanced meal

Spoil your senses with healthy meals prepared with various products

daily meal plan, what to eat during the day, balanced meal, different pictures of meals

How to prepare a healthy and balanced breakfast ?

The ideal breakfast contains carbohydrates and proteins. Thus, we think mainly of cereals, dairy products and fruits. Here are some examples of balanced breakfasts:

  • apple cereals, yogurt and apples
  • a toast with scrambled eggs and a glass of orange juice
  • a slice of whole wheat bread with non-fat cream cheese and a glass of fresh juice
  • a french toast with fruit and a glass of milk
  • whole grain pancakes with fruit and milk or yogurt
  • a vegetarian omelette

What is a balanced breakfast?

a balanced breakfast, food chart, balanced meal, what to eat, in order to be healthy

Recipe: Avocado Toast

ingredients:

  • 2 eggs
  • 2 slices of whole wheat bread
  • a slice of lemon
  • 1/4 of avocado
  • a pinch of salt

Preparations:

  1. Start by grilling the slices of bread.
  2. Break the eggs and pour them gently into a pan preheated with coconut oil.
  3. Cut a slice of lemon and 1/4 of avocado. Put them on a plate and use a fork to mash them.
  4. Coat the toasts with the mashed potatoes and add the eggs.
  5. Sprinkle with salt.

Start your day with a breakfast with eggs and vegetables

toasted bread, with avocado slices, eggs on top, balanced meal, on a white plate, knife and fork on the side

 Yogurt and fruit cereals

ingredients:

  • a cup of flakes of bran or other high fiber cereals
  • a cup of low-fat yogurt
  • 2/3 cup fresh fruit
  • a teaspoon of honey

Preparations:

  1. In a bowl, pour a layer of yogurt.
  2. Add a layer of fruit and alternate the ingredients.
  3. Water with honey.

The combination of yogurt, nuts and fruit is really delicious

healthy breakfast, healthy meal plans, yogurt with oats, raspberries and blackberries, inside a glass cup

Grilled peanut butter and apple sandwich

ingredients:

  • 1-2 slices of whole wheat bread
  • 2 tablespoons of peanut butter
  • an apple
  • 1/2 teaspoon cinnamon

Preparations:

  1. Spread butter on the slices of bread.
  2. Cut the apple into thin slices and put them on the bread.
  3. Sprinkle with cinnamon.

Enjoy a grilled sandwich with a favorite taste

grilled sandwich, peanut butter and apple inside, healthy meal plans, on a wooden cutting board

We must choose carefully the products to prepare a healthy meal

plate full of green salad, avocados and tomatoes, egg on top, healthy meal plans, in a white plate

How to prepare a balanced lunch?

Do you also buy your lunch each day at work? And why not try to save money and eat healthier? Preparing your own lunch can have many benefits. In addition it is really simple. First and foremost, we must ensure that our lunch is well balanced. To do this simply memorise this formula: whole grains + dairy products / proteins + vegetables = perfect lunch.

What proportions should we respect?

healthy food chart, healthy meal plans, vegetables carbohydrates and meat ratio, how to eat healthy

Easy recipe for a balanced lunch.

ingredients:

  • 1/2 red pepper
  • 50 g of sweet potato
  • 1-2 cup broccoli, cut ends
  • 1 egg
  • 1/2 zucchini cut into pieces
  • 1/4 of avocado
  • 1 tbsp of chia seeds
  • 1 teaspoon of sunflower seeds
  • 1 teaspoon of hummus
  • 1 tablespoon almonds
  • 1/2 cup shredded cabbage
  • a pinch of salt

Preparations:

  1. Preheat the oven to 200 ° C.
  2. Cover a baking tray with baking paper.
  3. Add sweet potato, red pepper, broccoli and zucchini.
  4. Pour some oil and season with salt.
  5. Put in the oven for 20 minutes.
  6. Mix the sunflower seeds and chopped almonds in a saucepan and cook on low heat for a few minutes. Remove them from the fire and leave them on the side.
  7. Put the egg with a little cold water in the same saucepan and let it boil. Simmer for 5 minutes.
  8. Once the egg is cooked, put it in a bowl of cold water, peel and cut in half.
  9. Remove the vegetables from the oven. Put them in a bowl and mix with the nuts and the egg.
  10. Garnish with cabbage.

Plate rich in colours and different flavours

how to eat healthy, healthy meal plans, bowl full of vegetables, seeds and herbs, boiled egg, healthy salad

Chicken and broccoli pasta

ingredients:

  • 250 g of Penne Rigate
  • 500 g broccoli
  • 300 g chicken breast
  • 100 g cheddar
  • a pinch of salt
  • 1 tbsp minced garlic

Preparations:

  1. In a saucepan, boil some water and add a pinch of salt.
  2. Cook the Penne Rigate in boiling water as instructed on the package.
  3. A few minutes before removing the penne from the heat, add the broccoli.
  4. Drain the water from the pasta and broccoli.
  5. Slice the garlic and cook it in a drizzle of oil. Add the chicken.
  6. Mix the pasta with the chicken.
  7. Sprinkle with cheddar cheese.

Easy recipe to prepare chicken and broccoli pasta

healthy eating plan, salad bowl, full of broccoli, chicken fillet, and parmesan cheese, healthy salad

Salad with tomatoes, corn and crabs

ingredients:

  • 5 tablespoons of lemon juice
  • a little lemon peel
  • 1 tsp honey tea
  • 1/2 teaspoon Dijon mustard
  • 1 tablespoon of olive oil
  • a cup of corn kernels
  • 400 g pulpit
  • 2 tomatoes
  • 2 cup cherry tomatoes
  • 2-3 fresh leaves of basil

Preparations:

  1. In a bowl, mix lemon juice and zest, oil, honey and mustard. Whip well. Leave on the side.
  2. Mix basil, crabs and cherry tomatoes. Mix gently.
  3. Cut the tomatoes into slices. Arrange them on a plate.
  4. On the decorated plate, add the salad and corn kernels.
  5. Pour the sauce over the salad.

Fresh salad for summer with crabs and corn

avocado salad, with corn and meat, basil and lemon slices on the side, healthy eating plans, in a white plate

Broccoli soup:

ingredients:

  • 4 cups broccoli, chopped
  • 1 small onion, diced
  • 1 1/2 cups of mixed vegetables
  • 1 tsp garlic, minced
  • 3 cups cheddar, grated
  • 1/2 cup of butter
  • 2 cups of milk
  • 1 cup of water
  • salt and pepper

Preparations:

  1. In a saucepan, melt the butter over low heat. Add the onion and let soften.
  2. Add broccoli and vegetables. Let it simmer for 10-15 minutes.
  3. Reduce the heat and add the cheddar.
  4. Pour in the milk and garlic.
  5. Season with salt and pepper.

There are plenty of possibilities to prepare a delicious vegetable soup

cream soup with carrots, inside a white and orange bowl, on a red plate, healthy eating plan

9 healthy ideas for a balanced lunch of vegetables, proteins and carbohydrates

different ideas for a healthy lunch, healthy eating plan, plates full of vegetables, meat and vinaigrette

How to prepare a balanced dinner?

The main meal can be divided into three components: protein (meat, chicken, fish), carbohydrates (rice, pasta, potatoes) and vegetables. The balanced dinner respects the good proportions of each category, including 50% salad / vegetables, 25% protein and 25% carbohydrates. Thus, 100-200 g of lean meat, chicken or fish will be a perfect protein serving for a healthy meal. If you need some ideas for a balanced meal, here are our suggestions:

  1. For people who love seafood: protein – a grilled or baked fish; carbohydrates – almond rice salad, vegetables – roasted cauliflower, dessert / dairy products (optional) – a fruit or a smoothie
  2. If you like red meat: protein – grilled steak, carbohydrates – brown rice, vegetables – cherry tomato salad, dessert / dairy products (optional) – fruit yogurt
  3. If you prefer chicken: protein – chicken breast with lemon and garlic, carbohydrates – mixed salad with dried fruits and seeds, vegetables – carrots

The perfect proportions for a healthy and balanced dinner – 50% vegetables, 25% proteins and 25% carbohydrates

your balanced plate, protein starch and salad ratio, how to eat healthy, healthy eating plan

Whole grain spaghetti with tomatoes and kale

ingredients:

  • 200 g whole-grain spaghetti
  • some kale sprouts
  • 2 tomatoes, cut in half
  • 1/3 cup almonds, roasted and chopped
  • 1/4 cup grated Pecorino (to garnish)
  • 1 red onion, finely sliced
  • 2 tablespoons of olive oil
  • 2 cloves of garlic, chopped
  • salt and pepper

Preparations:

  1. Cook the spaghetti according to the directions on the package. Drain the water from the spaghetti.
  2. In a skillet, heat the oil over low heat and add the garlic, onion, a little salt and pepper. Cook for 4-5 minutes.
  3. Add kale and tomatoes. Mix well and leave for another 4-5 minutes.
  4. Mix the spaghetti with the mixture and sprinkle with the grated pecorino.

Easy tomato and kale spaghetti

bowls of pasta, kale and peas, balanced diet, table arrangement, vases of flowers and candles

Roast dinner recipe

ingredients:

For potatoes:

  • 2 cups red potatoes, cut in half
  • 1/3 cup freshly grated parmesan cheese
  • 1 tablespoon of olive oil
  • 2 cloves minced garlic
  • 1 teaspoon dried oregano
  • salt and pepper

For the chicken:

  • 2 skinless chicken breasts
  • 1-2 tablespoon of olive oil
  • a cooking spray
  • green beans (optional)

Preparations:

  1. Preheat the oven to 200 ° C.
  2. In a bowl, mix potatoes, parmesan, oil, garlic, oregano and season with salt and pepper.
  3. Prepare a baking sheet by spraying it with the cooking spray.
  4. Place the chicken on the plate and season it with salt, pepper and a little oil.
  5. Add the preparation with the potatoes and green beans.
  6. Bake in the oven for 30-40 minutes (turn chicken every 10 minutes).

For more healthy, balanced recipes, visit caitplate .

A healthy meal with chicken and baked potatoes

chicken fillet, red potatoes, and peas on the side, on a white plate, 7 day healthy eating plan

Poached eggs with green asparagus

white plate, asparagus and an egg, with cherry tomatoes, lemon slices, balanced diet

woman holding a plate, full of fish fillet, avocado and blackberries, balanced diet, white jean shorts

Slices of whole wheat bread with cheese and vegetables

toasted bread, basil and mozzarella, and slice tomatoes on top, balanced diet, wooden countertop

You can experiment with avocado in thousands of ways

sliced avocados, quinoa salad, in a white bowl, slices of lemon around, balanced diet, bowl of goji berry

mozzarella with tomatoes, boiled egg, vegetables and bread, in a white plate, healthy weekly meal plan

yogurt with oats, apples and blackberries, inside a blue bowl, healthy weekly meal plan, on a blue plate

full table, with coffee cups and plates, bowl of blackberries, healthy weekly meal plan, blue chairs around

white plate, healthy weekly meal plan, full of green salad, boiled egg and meat, white background

Serve the balanced meal decorated in a fun way

boiled eggs and tomatoes, on the shape of mushrooms, healthy weekly meal plan, on top of herbs

Consume everything but with moderation

what should i eat for lunch, healthy food chart, plate divided into groups, fork and knife around it

wooden cutting board, slices of bread on top, what should i eat for lunch, apple and banana slices

colourful lunch boxes, meal prep plan, what should i eat for lunch, different meals for each day

broccoli cream soup, cheddar cheese on top, what should i eat for lunch, in a white bowl, on a white plate

Healthy dinner with good amounts of vegetables, protein and carbohydrates

what should i eat for lunch, drawing of healthy foods. veggies carbs and proteins ratio, healthy food chart

broccoli and cauliflower salad, with an egg on top, diets for women, in a blue and white bowl

wooden bowl, full of eggs, peppers and red potato, baby carrots and avocado, diets for women

Water is also part of healthy eating

drawing of healthy foods, diets for women, example of a balanced lunchbox, bottle of water, yogurt and grapes

diets for women, white plate, full of green salad, fish and vegetables, boiled egg, apple slices

fish fillet, on an avocado salad, with tomatoes and capers, lime slice on the side, diets for women

How to prepare a superb breakfast in a few layers of different foods?

healthy food chart, healthy diet foods, what to put in your breakfast, fruits and seeds, yogurt and milk

Vegetable and fruit salads

red salad bowl, full of green salad, strawberries and pineapple, fruit salad, healthy diet foods

glass salad bowl, full of green salad, peppers and eggs, chopped red meat, healthy diet foods

scrambled eggs, with onions and peppers, in a grey plate, healthy diet foods, creme brulee in the background

Broccoli – healthy vegetables and really adored

white plate, full of grilled broccoli, stack of orange plates, healthy diet foods, wooden countertop

Combine vegetables with fruits to prepare a dish rich in flavours

best diet for women, cherry tomatoes, chopped oranges, meat in the salad, on a white plate

basil and cherry tomatoes, healthy salad, with meat on top, in a white bowl, best diet for women

grilled sandwich, with ham and cheese, best diet for women, in a white plate, water glass next to it

chicken fillet, grilled vegetables, basil and lemon slice on the side, best diet for women, in a white plate

green salad, cherry tomatoes, in a white bowl, best diet for women, meat and peas, in a pot

white plate, full of vegetables, nutrition plan, lentils and broccoli, onions and mushrooms

different meals for each day, meal prep, nutrition plan, lunch boxes, full of vegetables and meat

Use a plate in a few compartments to make it easy

neon green plate, full of salad, meat and rice, nutrition plan, broccoli an turnip salad, white background

scrambled eggs, bread slices, nutrition plan, blue bowl, full of blackberries and strawberries, glasses of milk

The best products for a balanced meal

nutrition plan, bowl of eggs, owl of blackberries, fish fillet, on a cutting board, jar of olive oil, bowl of spinach

what should i have for lunch, vegetable salad, with meat and onions, on a white plate

Idea for delicious and boosting breakfast

coffee cup, orange juice, bowl with boiled egg and tomato, omelette in a bowl, what should i have for lunch

Consume more fresh fruits

slices of fruits, two glasses of orange juice, what should i have for lunch, cherries around

passion fruit sliced, green salad, with vegetables, what should i have for lunch, mozzarella and cheese

large black pot, full of pasta, with broccoli and meat, what should i have for lunch, parmesan cheese

white bowl of pasta, with vegetables, 7 day healthy eating plan, on a white plate

black pot, full of pasta, 7 day healthy eating plan, tomatoes and basil, two forks on the side

bulgur salad, with mint and vegetables, in white bowls, 7 day healthy eating plan, blue rustic table

bulgur salad, with corn, 7 day healthy eating plan, lemon slices on the side, in wooden bowls

white rice, in a white plate, herbs on the side, blue furry cover, healthy eating meal plan, small colourful bowls

large palm leaf, white rice, nuts and bananas, healthy eating meal plan, yogurt and granola

large black pot, full of white rice, grilled vegetables and meat, healthy eating meal plan

A true masterpiece of culinary art

pomegranate seeds, basil salad, with meat, in a large black bowl, healthy eating meal plan

blue bowls, full of vegetables, white rice, healthy eating meal plan, lemon slices on the side

slices of bread, healthy meal plans for women, hummus on top, turnip and pepper slices, fruits on the side

It’s easy to prepare a healthy and balanced lunch box

lunch boxes, full of vegetables and meat, meal prep, healthy meal plans for women, different meals for wach day

wooden bowls, full of white rice, with corn and basil, healthy meal plans for women, wooden table

Always choose fresh and good quality food products

wooden countertop, healthy meal plans for women, aubergine and onions, peppers and tomatoes, olives and pasta

white bowl, full of herbs and meat, parmesan cheese on top, healthy meal plans for women, wooden spoons

lunch box, full of peppers, strawberries and fruits, tacos with fish, what is a balanced diet

what is a balanced diet, yogurt with granola, blackberries and strawberries, in a glass bowl

yogurt with oats, with blackberries and strawberries, in a white plate, what is a balanced diet

The post Improve your eating habits with a balanced meal: 10 easy and healthy recipes appeared first on Architecture E-zine.

Read More at Archziner