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17 healthy meal tips and ideas

  1. Healthy eating is not that easy anymore these days. In our hustle and bustle, we often forget how important it is to take care of our body and our health. We skip breakfast and buy a sugary muffin on the way, at work during lunch we order a bowl of fries and by the time we get home we are so tired that cooking ourselves is no longer possible.

  2. Healthy eating is not that easy anymore these days. In our hustle and bustle, we often forget how important it is to take care of our body and our health. We skip breakfast and buy a sugary muffin on the way, at work during lunch we order a bowl of fries and by the time we get home we are so tired that cooking ourselves is no longer possible. [! 157189 => 1140 = 1!] And even then things go wrong, because then something ready-made is often on the table. But it can also be done differently. By cultivating some healthy habits, you can be slim and healthy for a lifetime, enjoy more energy, and also focus more on your work.

  1. And even then things go wrong, because then something ready-made is often on the table. But it can also be done differently. By cultivating some healthy habits, you can be lean and healthy for a lifetime, enjoy more energy, and also focus better on your work. [! 157189 => 1140 = 2!] All it takes is good preparation. Because the saying "preparation is half the battle" is certainly true when it comes to your health.

  1. All it takes is good preparation. Because the saying "preparation is half the battle" is certainly true when it comes to your health.

  1. That's why in this article I would like to share some meal tips with you, as well as a lot of quick and healthy recipes that will help you to get slim and enjoy heavenly!

Healthy meal tips

  1. You may be thinking now, that is easier said than done, and it may be true, but the healthiest thing you can do for yourself is cook your own meal. Store-bought, ready-to-eat meals are often packed with chemical seasonings, low in nutrients, and far too many refined carbohydrates and unhealthy fats. When you cook yourself, you know exactly what's in it.

  1. Instead of white pasta, it is much better to choose whole grain spelled pasta. Instead of juice, it is better to eat the whole fruit. Why? Because otherwise you will not get all the nutrients and fiber that a natural product has to offer. For optimal health, you should try to consume as many nutrients per calorie as possible. That way you eat more vitamins and minerals, but you get less energy so you become or stay slim.

  2. Instead of white pasta, it is much better to choose whole grain spelled pasta. Instead of juice, it is better to eat the whole fruit. Why? Because otherwise you will not get all the nutrients and fiber that a natural product has to offer. For optimal health, you should try to consume as many nutrients per calorie as possible. That way you eat more vitamins and minerals, but you consume less energy, so that you become or stay slim.

  1. When you have to run straight out of the house in the morning and then come home late, and so don't feel like or have time to cook, the best solution is the night before. Chop the vegetables, cut the meat into pieces and cook the rice. Put everything in containers in the fridge and the next day you have a meal on the table in 5 minutes.

  2. When you have to run straight out of the house in the morning and then come home late, and so you don't feel like or have time to cook, the best solution is to do a few things. the night before. Chop the vegetables, cut the meat into pieces and cook the rice. Put everything in containers in the fridge and the next day you have a meal on the table in 5 minutes.

Healthy meal recipes

  1. The list below is a compilation of some of my favorite recipes. All recipes contain only a few ingredients, are ready quickly and are also budget-friendly. The recipes are for 1 person and the number of kcal. is indicated under each recipe. However, if you are cooking for a whole family, it is easy to double the recipes, depending on how many people you are cooking for.

  1. In addition, almost all ingredients can be found in a normal supermarket, such as the Albert Heijn, so you never have to search long. If you are still hungry, have a salad with it or eat a bowl of low-fat yogurt with a pinch of cinnamon (a delicious, simple end to any meal!) Or opt for a piece of fruit.

  1. Enjoy your meal! Â

1. SPAGHETTI WITH VEGETABLES

  1. 1 cup chopped paprika 1/2 cup chopped red onion 1 teaspoon of olive oil 1 cup cooked spelled or rice spaghetti (or other gluten-free pasta) 2/3 cup cooked white beans

  1. Fry the peppers and onions in the oil until the onion is translucent. Add the pasta and beans and heat for 5 minutes. Serve.

  1. Total: 420 calories

  1. White beans are packed with satiating protein and fiber, making them a perfect lean alternative to meat.

2. ROLL HEALTHY

  1. 100 grams of organic ground beef 1/2 cup of cooked kidney beans 1 spelled bun 1 teaspoon of mustard 2 tablespoons of canned corn 1 cup of sliced ​​honeydew melon

  1. Fry the ground beef and add the beans to heat it up. Cut open the bun and fill the cavity with the warm mixture, garnish with mustard and corn and enjoy the melon as a quick and healthy side dish.

  2. Fry the minced meat loose and then add the beans to heat it up. Slice the bun open and fill the cavity with the warm mixture, garnish with mustard and corn and enjoy the melon as a quick and healthy side dish.

  1. Total: 490 calories

  1. Lean, organic beef can be very healthy because it is not loaded with saturated fat, excess calories, and sodium. In addition, it is a good source of protein and many other nutrients.

3. SALAD WITH CHICKEN AND VEGETABLES

  1. 2 tablespoons dry quinoa 2 cups of mixed salad leaves 100 grams of fried chicken, in cubes 1 cup of cooked broccoli florets 1/4 red bell pepper, chopped 2 teaspoons of olive oil 1 teaspoon of red wine vinegar

  1. Cook the quinoa as indicated on the package. Once the quinoa is cooked, let it cool for 10 minutes to lukewarm. Then mix this with the salad leaves in a bowl, and then add the head, broccoli and bell pepper. Beat oil and vinegar for the dressing.

  1. Total: 320 calories

  1. Tip: Once a week, cook a larger portion of quinoa and store the cooked grain in a sealable container in the refrigerator - it will keep for a week. So you always have something at hand to conjure up a quick salad or other meal.

4. PASTA WITH SPRING VEGETABLES

  1. 50 grams of dry gluten-free farfalle pasta 2 teaspoons of olive oil 1/2 cup canned artichoke hearts 1/4 cup chopped red onion 1/4 cup peas 1 tablespoon chopped fresh mint

  1. Cook the pasta according to the instructions on the package and mix with oil, vegetables and mint. Season with salt and pepper.

  1. TOTAL: 370 calories

  1. Artichoke hearts are packed with healthy fiber and will not only satisfy you until the next meal, but are also food for your intestinal flora!

5. SOUP WITH ASPARAGUS

  1. 100 grams of chicken, cut into pieces 1 cup of vegetable stock 2 tablespoons of dry quinoa 1 cup of chopped kale 10 small asparagus, cut into cubes 2 teaspoons of soy sauce 1/8 teaspoon fresh grated ginger

  1. Fry the chicken dry in a pan until done and sprinkle with a pinch of salt and pepper. Meanwhile, heat the soup and toss with the quinoa, asparagus and kale, and bring to a boil. Let it simmer for about 15 minutes until the quinoa is cooked. Add the chicken. Season the soup with soy sauce and ginger.

  1. TOTAL: 330 calories

  1. Fresh ginger is known for its anti-inflammatory properties and is packed with antioxidants that boost your immune system. This makes this soup perfect as a hot meal when you feel a cold coming.

6. VEGETABLE BOWL WITH PORK BOWL

  1. 1 pork tenderloin of about 100 grams 1 cup of steamed green beans 2 tablespoons of sliced ​​almonds 1 baked sweet potato

  1. Season the pork with salt and pepper, cook in an ovenproof skillet until the outside is seared, then place the pan in a 200 degree oven for 15 minutes. Then place the green beans in a bowl and garnish with almonds. Place the sweet potato next to it and the sliced ​​pork tenderloin. Tasty and fast!

  1. Total: 370 calories

  1. Did you know that sweet potatoes cover a whopping 430 percent of your daily vitamin A requirement? Not bad for a delicious side dish.

7. BAKED CHICKEN WITH MUSHROOMS AND SWEET POTATO

  1. 1/2 chicken breast 1 cup portobello mushrooms, sliced 1 tablespoon of chopped chives 1 tablespoon of olive oil 1 medium sweet potato

  1. Place the chicken, garnished with mushrooms, chives, and oil, in a preheated 220 degree oven for 15 minutes. Place the sweet potato in the microwave for 5-7 minutes to cook. Serve!

  1. Total: 380 calories

  1. Sweet potatoes have a lower glycemic index than white potatoes, so they make your blood sugar rise less and are also better for your weight.

8. SHRIMP SALAD

  1. 1/2 cup chopped cucumber 1/3 cup of chopped mango 1 tablespoon of chopped onion 1/4 cup sliced ​​avocado 1 tomato, sliced 1 cup of cooked shrimp 1/4 cup lemon juice 1 teaspoon chopped red pepper

  1. Mix well in a bowl and season with salt and pepper. It couldn't be faster or easier!

  1. Total: 430 calories

  1. Monounsaturated fats in avocados can play a role in burning belly fat.

9. LIGHT LASAGNA

  1. 1/2 cup cooked gluten-free whole wheat spaghetti 1/4 cup low-fat ricotta 1/3 cup ready-to-eat tomato sauce (opt for a brand with little sugar and additives) 1/2 teaspoon ground red chili flakes 1 chicken sausage, fried and crumbled 2 cups of spinach

  1. Mix the warm pasta, with the ricotta, sauce and chili flakes, and crumble over the top. Then stir in the spinach so that it is gently heated by the heat of the other ingredients.

  1. Total: 350 calories

  1. Pasta made from whole wheat flour contains more fiber than white pasta with empty calories.

10. BROCCOLI SOUP WITH CHICKEN

  1. 1 cup chopped broccoli 1 cup of chopped parsnips 3/4 cup low-fat chicken stock 1/4 cup low-fat shredded cheddar cheese 1 tablespoon of sliced ​​almonds 100 grams of chicken fillet in pieces 1 teaspoon of lemon juice Salt and pepper to taste

  1. Steam broccoli and parsnips, then mash them with the stock and cheddar cheese; sprinkle with nuts. Fry the chicken, drizzle with the lemon juice and season with salt and pepper. Serve the chicken on the soup.

  1. Total: 360 calories

  1. According to a recent study, soups provide more satiety and keep you full longer. Ideal if you want to watch your line!

11. SHRIMPS WITH CHARD AND WILD RICE

  1. 8 large shrimps 1 tablespoon of olive oil 2 teaspoons fresh cilantro 2 teaspoons of fresh lime juice 1 cup yellow squash, diced 1 cup of Swiss chard 1/4 cup dry wild rice mix

  1. Fry the shrimp in olive oil over medium heat for 3-4 minutes, season the shrimp with coriander and lime juice. Steam the pumpkin and chard for 6 minutes and cook the rice according to the directions on the package. Then mix the vegetables with the rice and garnish with shrimp. Season with salt and pepper.

  1. Total: 370 calories

  1. With fewer calories per 100 grams than most fish, shrimp are the ideal seafood if you're trying to slim down.

12. LEMON CHICKEN WITH GAZPACHO

  1. 100 grams of chicken fillet 1 tablespoon of olive oil 1/2 lemon, sliced 1 teaspoon of fresh rosemary

  1. Gazpacho 1 cup of stewed tomatoes 3 cloves of garlic, finely chopped 1/2 cup onion, chopped 1/4 cup cucumber, chopped 1/4 cup green pepper, chopped 1 tablespoon of white wine vinegar

  1. Rub the chicken with olive oil, and place the lemon and rosemary slices on top. Bake everything in an oven dish for 30 minutes in a preheated oven at 180 degrees. Combine the ingredients for the gazpacho in the blender and serve the cold soup with the chicken on the side. Tasty!

  1. Total: 410 calories

  1. Garlic does more than just add flavor. Garlic also aids weight loss and body fat reduction.

13. PESTO PASTA

  1. 250 grams of cherry tomatoes 1/3 cup cooked green beans 1/3 cup diced chicken breast 1/4 cup pesto sauce 1/4 teaspoon salt and pepper 1 cup of cooked gluten-free linguine 1/4 cup grated Parmesan cheese

  1. Combine tomatoes, cooked green beans, diced chicken breast, pesto sauce, and salt and pepper in a bowl. Add cooked linguine. Garnish with grated Parmesan cheese.

  1. Total: 410 calories

  1. This simple dish is ready in less than five minutes!

14. ASIAN SLACUPS

  1. 100 grams of lean ground beef 1/2 cup white mushrooms, chopped 1 teaspoon of chopped garlic 1/4 cup cooked white beans 2 large lettuce leaves 2 tablespoons chopped spring onion

  1. Sauce 1/2 tablespoon of hoisin sauce 1 teaspoon low-salt soy sauce 1/2 teaspoon rice vinegar

  1. Asian salad 1/2 cup shredded red cabbage and green cabbage 1/4 cup grated carrot 1 teaspoon of olive oil 1/2 teaspoon rice vinegar

  1. In a frying pan, fry the first three ingredients for five minutes. Add the beans and spoon the mixture onto the lettuce leaves. Sprinkle the spring onion on top and make a nice package. Drizzle with sauce and serve the salad as a side dish.

  1. Total: 329 calories

  1. By replacing part of the meat with mushrooms, you save fat and calories. Plus, you won't compensate for this later by eating more, a recent study shows.

15. PORK WITH GRILLED VEGETABLES

  1. 100 grams of pork tenderloin 1 cup of baked cubes of pumpkin 2 cups of Brussels sprouts fried in 1 tablespoon of olive oil 1/2 teaspoon of salt 1 teaspoon of black pepper

  1. Roast the pork loin in the oven until done at 190 degrees. Serve with the roasted vegetables.

  1. Total: 400 calories

  1. Brussels sprouts contain quercetin, a flavonol that can reduce belly fat and help you shed those extra pounds.

16. SALMON WITH LEMON AND DILL

  1. 150 grams of wild Atlantic salmon 1 tablespoon of lemon juice 1 teaspoon of dill 2/3 cup parsnips, steamed 1 1/2 cups chopped broccoli, steamed

  1. Sprinkle salmon with lemon juice and dill and bake for 15 minutes at 160 degrees. Serve with steamed vegetables.

  1. Total: 260 calories

  1. The green powerhouse, broccoli contains quercetin, which inhibits the maturation of fat cells.

17. TERIYAKI BEEF WITH VEGETABLES

  1. 100 grams of tenderloin, in cubes 2 tablespoons of teriyaki sauce 1 teaspoon of mustard 1 teaspoon of honey 2 teaspoons of olive oil 1/4 cup sliced ​​carrots 1/2 cup chopped broccoli 1/4 cup chopped water chestnuts 1/4 cup chopped bell pepper 1/2 cup cooked brown rice

  1. Marinate beef in teriyaki and dressing for 30 minutes. Heat olive oil in a pan and fry beef for 1-2 minutes. Add vegetables and cook for another 5-7 minutes until meat is brown. Serve with rice.

  1. Total: 500 calories

  1. Beef contains linoleic acid, which can help fight body fat.

Finally ...

  1. As you can see, healthy eating does not require hours of work and you do not spend thousands of euros on so-called superfoods and special ingredients. With good planning and a little creativity, you can have the most delicious meals on the table in minutes - and they're good for your health and your weight too!



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