This should yield approximately four servings. Serve it with brown rice or whole wheat noodles if desired. Baked potatoes are one of the most affordable bases for a healthy meal.

Plus, potatoes are incredibly nutritious, providing potassium, magnesium, iron, and vitamins B6 and C Since they provide energizing carbs, top them with a source of protein, some non-starchy veggies, and a healthy fat for a balanced meal.

Check out several ideas on how to build a healthy baked potato bar for a family meal. This recipe includes instructions for making them in a single skillet. The chicken provides filling protein. Plus, tomatoes are a source of lycopene, an antioxidant compound that boosts heart health This healthy sheet pan meal features pork chops, sweet potatoes, onions, apples, and pantry spices for a wholesome and balanced meal.

The leftovers make a great lunch the next day, too. Mac and cheese is always a crowd-pleaser, and adding veggies to it brings the nutrition up a notch.

Making mac and cheese from scratch also means that you can control the ingredients and avoid excess sodium or unnecessary additives. This healthy mac and cheese is kid-friendly and features both zucchini and cauliflower.

It contains carbs from pasta, vitamins and minerals from veggies, and protein and fat from the cheese. Combine chopped romaine , cooked ground beef with taco seasoning, sliced cherry tomatoes, avocado or guacamole, shredded cheese, and pinto or black beans.

Fun additions include sliced radishes, cooked corn, or crushed tortilla chips. For a simple and healthy dressing, thin plain Greek yogurt with lime juice and drizzle it over the salad. Greek yogurt contributes some additional protein and calcium Beef and broccoli is a popular take-out dish that you can easily make at home with wholesome ingredients for a more affordable price.

Plus, beef is packed with iron, which is vital for red blood cells to transport oxygen in the body, and vitamin B12, which helps your body produce red blood cells 14 , Check out this slow cooker beef and broccoli recipe served over quinoa for a healthy meal.

Chickpeas , a source of plant-based protein, fiber, and micronutrients, may have a beneficial effect on blood sugar levels This is one of my favorite chickpea curry recipes to make for dinner. Chicken breasts contribute filling protein, while pineapple chunks add some natural sweetness, fiber, vitamins, and minerals.

Figuring out how to add more fish to your diet can be intimidating, but this recipe using canned salmon makes it a lot easier. Salmon is one of the best sources of omega-3 fatty acids in the diet.

Omega-3s help boost brain health and prevent heart-disease-linked plaque buildup in the arteries Besides the salmon, these burgers have very basic ingredients and are easy enough for even the busiest of nights.

Check out the full recipe for salmon burgers with slaw here. Tomatoes have several beneficial compounds that may help reduce the risk of obesity, heart disease, and even some cancers Heat a drizzle of olive oil in a large skillet over medium heat.

Cook it for a few minutes until fragrant. Pour a ounce gram can of whole peeled tomatoes into the skillet.

Cook for 10 minutes over medium-low until the tomatoes break down. Create wells for four eggs with the back of a spoon. Carefully crack an egg into each well, cover the skillet, and cook until the eggs set. Enjoy warm with pita bread. This makes two servings.

Pasta and sauce has always been a simple dinner combination, but I like to increase the nutrition of this meal by making a bolognese from lentils.

Eating lentils has been associated with a lower risk of diabetes and heart disease, thanks to the health-promoting bioactive compounds they contain Follow this recipe for lentil bolognese and serve it over pasta for a hearty, vegan dish. You can eat it with a side salad or steamed green beans for some extra veggies.

Turkey meatballs are a nutritious and versatile option to make in advance. You can serve them over pasta or on sandwiches or salads. These easy make-ahead and freeze turkey meatballs use pantry staples, including old fashioned oats instead of bread crumbs, and they can be made with either fresh or dried herbs.

Turkey not only provides filling protein but also contains iron, phosphorus, zinc, and B vitamins An upgraded grilled cheese is ideal for an easy dinner that will satisfy the whole family. I love to make this recipe when I have extra caramelized onions on hand they freeze really well, by the way and spinach that I need to use.

Place one slice, buttered side down, in a skillet over medium heat. Top with a slice of cheese, followed by caramelized onions, a few spinach leaves, and another slice of cheese. Put the other slice of bread, buttered side up, on top.

We like ours topped with fresh fruit—juicy berries, sweet bananas , or fragrant pears work great—and crunchy granola , but feel free to go crazy with your favorite toppings. Get the Chia Pudding recipe.

Looking for an easy, quick low-carb snack? Look no further than these BLT egglets. Get the BLT Egglets recipe. They take just minutes to prepare, and using your air fryer means less grease and guilt.

Feel free to customize your chips with different herbs and spices—the possibilities really are endless. Get the Air Fryer Kale Chips recipe. Everything in moderation! Get the Healthier Oatmeal Cookies recipe. Meet the love child of two iconic breakfasts: toasted everything bagel with cream cheese and savory avocado toast.

Their superpowers combine in these irresistible avocado fries , which rely on the magical air fryer for their crisp texture, rather than deep frying.

Get the Air Fryer Everything Bagel Avocado Fries recipe. For those days when we really need to get a boost of greens, we turn to this perfect green smoothie.

Packed with good-for-you fruits and veggies, this smoothie has everything you need to keep you full and energized till dinner. Plus, it's downright delicious. Get the Green Smoothie recipe. Switch up your normal tater tots by adding finely chopped broccoli and ranch seasoning.

Bonus: Using your air fryer will give you ultra-crispy tots in half the time! Get the Air Fryer Broccoli Ranch Tots recipe. Bite-sized deviled eggs get a smoky kick from harissa Tunisian chili pepper paste in this simple but flavorful recipe.

Get the Harissa Deviled Eggs recipe. Put down that bag of candy! This magical recipe transforms green grapes into a sweet-and-sour snack that tastes suspiciously like Sour Patch Kids.

Get the Sour Patch Grapes recipe. You won't believe these little cookies only have six ingredients, not including a pinch of salt most of which you probably already have on hand!

We made 'em mini for snacking and easier packing in lunch boxes for emergency work snacks. Get the Air Fryer GF Peanut Butter Chocolate Chip Cookies recipe.

These antipasto skewers are the snack of our dreams. Feel free to swap your faves in and out to customize these pepperoncinis for olives, chicken tortellini for cheese Get the Antipasto Bites recipe. When you need a little energy boost, these peanut butter bites will give you new life.

As a Registered Dietitian snacks are my love language. I am firm believer that food is fuel and snacks are not only important but NECESSARY. They are an important part of a healthy lifetyle and can help you obtain important nutrients thorughout the day, while also keeping you energized and satisfied between meals!

However despite how important including snacks in your daily routine is, grabbing a handful of crackers or a piece of fruit isn't always going to cut it. Sure that apple may help curb your hugner for maybe an hour but what about after that? We want to make sure the snacks we are eating are not only accesible but also beneficial to our bodies!

Which is why today we are going to talk about HOW to build a balanced snack that will keep you feeling energized, full and satisfied throughout the day!

When creating the perfect healthy balanced snacks we want to always make sure we are choosing AT LEAST two of the following nutrients. If you're ever stuck staring aimlessly into your fridge my go-to motto is always to pair protein for power with fibre for fullness!

Spice up potato wedges with turmeric, ginger, garlic and fennel seeds for an Indian-inspired side dish - perfect to share with friends.

Not just for breakfast, this healthy pot of yoghurt, fruit and seeds is a real mid-afternoon hunger booster and ready in 10 minutes. Pack in the vegetables with this quick-to-make dip blitzed with sweet roasted red peppers and served with courgette, celery and carrot batons.

The picnic classic gets a healthy makeover - two thirds of the fat is knocked off by using lentils and lean pork and baking instead of frying. Coat chunky wedges of squash in a crispy, spicy coating of hazelnuts, coriander seeds, sesame seeds and cumin and oven bake until tender. Sweet potato adds a different flavour to this healthy Spanish-inspired tortilla.

It's perfect to prepare ahead of a tapas night. On a hot day you'll be glad of this fruity, frozen snack that is low-fat and a great source of vitamin C — perfect for kids. Hummus is so easy to make and beats shop-bought varieties every time.

Try it with vegetable crudités in your packed lunch. Roll-up, roll-up - snaffle something superhealthy in a flash with these vegetarian wraps.

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Do aphrodisiacs work? Back to Health Daily steps to lose weight Protein for muscle building Your healthiest exercises Protein — all you need to know. Losing Weight. Together Tuesdays. Home Healthy Living Healthy Eating Add Color Healthy Snacking. Here are some snack ideas to add to your grocery list: Munchies that crunch Apples sliced with a tablespoon of low-sodium peanut butter.

Vegetables paired with hummus or tzatziki sauce, such as: Carrot and celery sticks. Bell pepper slices. Zucchini or cucumber rounds. Broccoli and cauliflower florets.

Cherry or grape tomatoes. Roasted chickpeas. Popcorn air-popped or made with a nontropical vegetable oil. Rice cakes and whole-grain crackers. Unsalted nuts and seeds. Rethink your drink If you drink regular soda or energy drinks, look at the amount of added sugar on the Nutrition Facts label.

Instead, try: Plain or sparkling water. Add citrus or cucumber slices, mint or other herbs for flavor. Unsweetened tea or coffee. Low-sodium tomato or mixed-vegetable juice. Other simple, healthy snacks Whole-grain toast with low-sodium peanut butter or other nut butter.

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Meal Plans. By Eliza Savage, MS, RD, CDN, RYT is the Associate Editorial Director at Verywell Fit, a registered dietitian, a registered yoga teacher, and a published author. Eliza Savage, MS, RD, CDN. Learn about our editorial process.

Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates.

Medically reviewed by Mia Syn, MS, RDN. Learn about our Medical Review Board. Table of Contents View All. Table of Contents. Why Nutrition is Important for a Healthy and Balanced Diet. What to Eat for a Healthy Balanced Diet.

Meal Planning. Day 1. Day 2. Day 3. Day 4. Day 5. Day 6. Day 7. Download the 1-Week Healthy and Balanced Meal Plan Download the Meal Plan. How to Meal Plan for a Healthy, Balanced Diet Eating breakfast will help you start your day with plenty of energy.

Choose protein and fiber for your breakfast. A mid-morning snack is totally optional. If you eat a larger breakfast, you may not feel hungry until lunchtime. However, if you're feeling a bit hungry and lunch is still two or three hours away, a light mid-morning snack provide satiety.

Lunch is often something you eat at work or school , so it's a great time to pack a sandwich or leftovers that you can heat and eat. A mid-afternoon snack is also optional.

Prioritize protein, healthy fat, and fiber to keep you going until dinnertime. Dinner can sometimes feel like a feat to cook and prep, but it can be very simple.

Consider stocking up on meal prep containers so you can chop and store vegetables ahead of time, as well as easily reheat food. For an easy trick, mentally divide your plate into four quarters. One-quarter is for your meat or protein source, one-quarter is for a complex carbohydrate, and the last two quarters are for green and colorful vegetables or a green salad.

A complex carbohydrate-rich evening snack may help you sleep. Avoid snacking on high sugar items before bedtime. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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