Intro

Try these 5 healthy recipes that are quick, delicious, and easy to make at home. Perfect for meal prep, busy weeknights, and wholesome family dinners.

1. Avocado Toast with Egg

Ingredients

• 2 slices whole grain bread
• 1 ripe avocado
• 2 eggs (fried or poached)
• Pinch of salt & black pepper
• Red pepper flakes (optional)
• Fresh parsley for garnish

Instructions

• Toast bread until golden and crispy.
• Smash avocado with a fork and spread evenly over the toast.
• Cook eggs to your liking (fried or poached works best).
• Place eggs on top of the avocado spread.
• Sprinkle with salt, pepper, and optional red pepper flakes.
• Garnish with parsley and serve warm.

Variations

• Use sourdough bread instead of whole grain.
• Add sliced tomatoes or smoked salmon for extra protein.
• Sprinkle everything bagel seasoning for a flavor boost.

Storage & Reheating

• Best enjoyed fresh. You can prep mashed avocado ahead and store in a sealed container with lemon juice for 1 day.

2. Quinoa Veggie Bowl

Ingredients

• 1 cup cooked quinoa
• 1 cup roasted vegetables (zucchini, carrots, bell peppers)
• ½ cup chickpeas (cooked or canned, drained)
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt & pepper to taste

Instructions

• Cook quinoa according to package instructions.
• Roast vegetables at 400°F for 20 minutes with olive oil, salt, and pepper.
• In a bowl, combine quinoa, roasted veggies, and chickpeas.
• Drizzle with lemon juice and extra olive oil if desired.
• Toss gently and serve warm.

Variations

• Swap quinoa for brown rice or farro.
• Add feta cheese or avocado slices.
• Use tahini dressing instead of olive oil for extra creaminess.

Storage & Reheating

• Store in an airtight container for 3 days in the fridge.
• Reheat in microwave with a splash of water.

3. Grilled Chicken Salad

Ingredients

• 2 grilled chicken breasts (sliced)
• 3 cups mixed greens
• ½ cup cherry tomatoes (halved)
• ¼ cup cucumber slices
• 2 tbsp balsamic vinaigrette
• 1 tbsp shredded parmesan cheese

Instructions

• Grill chicken until cooked through and slice thinly.
• Arrange greens, cucumber, and tomatoes in a large salad bowl.
• Top with grilled chicken slices.
• Drizzle with vinaigrette and sprinkle parmesan on top.
• Toss gently before serving.

Variations

• Swap chicken for grilled salmon or tofu.
• Use Greek yogurt dressing instead of vinaigrette.
• Add roasted nuts for extra crunch.

Storage & Reheating

• Keep salad greens separate from chicken and dressing for meal prep.
• Store chicken up to 3 days in fridge.

4. Veggie Stir-Fry with Brown Rice

Ingredients

• 2 cups mixed stir-fry vegetables (broccoli, bell peppers, snap peas)
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 2 tbsp soy sauce (low sodium)
• 1 tsp sesame oil
• 2 cups cooked brown rice

Instructions

• Heat olive oil in a skillet over medium heat.
• Add garlic and stir-fry until fragrant.
• Add vegetables and cook for 5–6 minutes until tender-crisp.
• Stir in soy sauce and sesame oil.
• Serve over warm brown rice.

Variations

• Add grilled chicken, shrimp, or tofu.
• Use cauliflower rice for a low-carb option.
• Spice it up with chili flakes or sriracha.

Storage & Reheating

• Store stir-fry and rice separately for up to 3 days.
• Reheat in a skillet with a splash of water.

5. Baked Salmon with Lemon & Herbs

Ingredients

• 2 salmon fillets
• 1 tbsp olive oil
• 2 garlic cloves, minced
• 1 lemon (sliced)
• 1 tsp dried oregano
• Salt & pepper to taste

Instructions

• Preheat oven to 400°F.
• Place salmon fillets on a baking sheet lined with parchment paper.
• Drizzle with olive oil and sprinkle garlic, oregano, salt, and pepper.
• Place lemon slices on top of salmon.
• Bake for 12–15 minutes until salmon flakes easily with a fork.

Variations

• Swap oregano for dill or thyme.
• Use lime instead of lemon for a tangy twist.
• Add asparagus or zucchini to roast alongside.

Storage & Reheating

• Store cooked salmon in fridge up to 2 days.
• Reheat gently in oven at 300°F for 8–10 minutes.

❓ FAQs

Q1: Can I meal prep these healthy recipes ahead of time?
Yes! Most of these recipes can be prepped in advance. Store components separately and assemble before serving for best texture.

Q2: Are these recipes kid-friendly?
Absolutely! Avocado toast, stir-fry, and baked salmon are usually big hits with kids when seasoned mildly.

Q3: Can I make these gluten-free?
Yes, simply swap whole grain bread for gluten-free bread and soy sauce for tamari in the stir-fry recipe

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