Introduction

Try 5 simple healthy recipes that are quick, easy, and delicious. Perfect for busy weeknights, meal prep, or light lunches with fresh, wholesome ingredients.

🥑 Recipe 1: Avocado Toast with Egg

Ingredients

• 2 slices of whole-grain bread
• 1 ripe avocado
• 1 boiled or poached egg
• Salt and black pepper (to taste)
• Red chili flakes (optional)
• Fresh lemon juice

Instructions

1. Toast the bread slices until golden brown.
2. Mash the avocado with a fork and add a squeeze of lemon juice.
3. Spread the avocado mash evenly on toast.
4. Top each slice with a boiled or poached egg.
5. Sprinkle with salt, pepper, and chili flakes.

Variations

• Use feta cheese or goat cheese for extra flavor.
• Swap eggs with smoked salmon for a protein-rich option.

Storage & Reheating

• Best enjoyed fresh! You can store mashed avocado in an airtight container with lemon juice for up to 1 day.

🥗 Recipe 2: Quinoa Veggie Salad

Ingredients

• 1 cup cooked quinoa
• ½ cucumber (chopped)
• 1 red bell pepper (chopped)
• 1 cup cherry tomatoes (halved)
• ¼ cup red onion (finely diced)
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions

1. Cook quinoa according to package directions; let it cool.
2. In a large bowl, combine quinoa, cucumber, bell pepper, tomatoes, and onion.
3. Drizzle with olive oil and lemon juice.
4. Toss well and season with salt and pepper.

Variations

• Add chickpeas or grilled chicken for more protein.
• Swap lemon juice with balsamic vinegar for a tangy twist.

Storage & Reheating

• Store in the fridge for up to 3 days.
• Best served cold as a refreshing salad.

🐟 Recipe 3: Baked Salmon with Lemon Garlic

Ingredients

• 2 salmon fillets
• 2 tbsp olive oil
• 2 garlic cloves (minced)
• 1 lemon (sliced)
• Fresh dill or parsley
• Salt & pepper to taste

Instructions

1. Preheat oven to 400°F (200°C).
2. Place salmon fillets on a baking sheet lined with parchment paper.
3. Drizzle olive oil and sprinkle minced garlic.
4. Place lemon slices on top and season with salt & pepper.
5. Bake for 15–18 minutes until salmon flakes easily.
6. Garnish with fresh dill or parsley before serving.

Variations

• Swap salmon with trout or cod.
• Add a honey glaze for a sweeter flavor.

Storage & Reheating

• Store in an airtight container for up to 2 days.
• Reheat in the oven at 300°F for 8 minutes.

🥔 Recipe 4: Sweet Potato Buddha Bowl

Ingredients

• 1 large sweet potato (cubed)
• 1 tbsp olive oil
• 1 cup spinach or kale
• ½ cup chickpeas (cooked)
• ½ cup brown rice
• 2 tbsp hummus
• Salt & paprika

Instructions

1. Preheat oven to 400°F (200°C).
2. Toss sweet potato cubes with olive oil, salt, and paprika.
3. Roast for 20–25 minutes until golden.
4. In a bowl, layer rice, spinach, chickpeas, and roasted sweet potatoes.
5. Add a dollop of hummus before serving.

Variations

• Add avocado or pickled veggies.
• Use quinoa instead of rice for extra protein.

Storage & Reheating

• Store prepped ingredients separately in containers for 3–4 days.

🍲 Recipe 5: Lentil Soup

Ingredients

• 1 cup dried lentils
• 1 onion (chopped)
• 2 carrots (chopped)
• 2 garlic cloves (minced)
• 1 tsp cumin
• 1 tbsp olive oil
• 4 cups vegetable broth
• Salt & pepper to taste

Instructions

1. Heat olive oil in a pot and sauté onion, carrot, and garlic.
2. Add cumin and stir for 1 minute.
3. Pour in lentils and broth.
4. Bring to a boil, then reduce heat and simmer for 25 minutes.
5. Season with salt and pepper.

Variations

• Add spinach or kale at the end for extra greens.
• Use chicken broth instead of veggie broth for added richness.

Storage & Reheating

• Store in the fridge for 4 days or freeze for 2 months.
• Reheat on stovetop until warm.

FAQs

Q1: Can I meal prep these simple healthy recipes for the week?
Yes! Most of these recipes (like quinoa salad, lentil soup, and Buddha bowls) can be prepped ahead and stored in airtight containers for 3–4 days.

Q2: Are these recipes kid-friendly?
Absolutely. The flavors are mild and customizable. You can always adjust seasonings to suit kids’ taste buds.

Q3: How can I make these recipes gluten-free?
Swap bread with gluten-free bread for avocado toast and replace regular soy sauce (if used) with tamari in any marinades. The rest are naturally gluten-free.

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👉 check out my 5 Diabetic Breakfast Recipes for Healthy Mornings