You are what you eat. It’s that simple. In the world of ordering in, fast food and frequent dine-outs, we give you a perfect way out. Maintaining a healthy lifestyle starts with what you put on your plate. The right combination of nutrients not only fuels your body but also contributes to overall well-being. If you're on a quest for delicious and nutritious meals, look no further. Here are five perfect meal ideas that not only satisfy your taste buds but also support your journey to optimal health.

Here are top 5 Perfect meal ideas for your health

Smashed avocado and wilted spinach

Ingredients: 

• 1 Avocado

• ½ teaspoon lemon
• Spinach roughly (12-14 leaves)
• Tomato (Optional)
• Egg (Optional)
• Salt
• Pepper 
• Chilli flakes

How to cook

Microwave the spinach or heat it in a dry pan for 2 minutes or until just wilted. Peel an avocado, add a squeeze of lemon and mash roughly. Add salt and pepper to taste. Pile the avocado and spinach onto toast. You could add some grilled tomato and poached egg on top if you’ve got the time.

This recipe is a perfect meal option as it is quick, easy, and does not have many ingredients involved. 

2. Eggs and Tomato Wrap

Ingredients:

• 2 Eggs

• 2 Tomatoes
• Salt and pepper
• Butter
• Favoured sauces (chilli, mayonnaise,)
• Cheese 
• Soft bread/ roti

How to cook

Cut two hard-boiled eggs into dice and cut tomatoes into slices. If you’ve got some boiled eggs left over, make these easy egg and tomato wraps (pictured). Spread it on either leftover bread or roti. Add a sauce of that your favour and add some grated cheese to it. Add some butter to a pan and cook the wrap slightly from both sides. 

This is a protein-rich recipe that is tummy-filling, easy to make and adds flavour to an uneventful day. 

3. Steak lettuce Wraps

Ingredients

• 2 tbsp. vegetable oil, divided
• 1 large onion, thinly sliced
• 2 large bell peppers, thinly sliced
• 1 tsp. dried oregano
• Kosher salt
• Freshly ground black pepper
• 1 lb. skirt steak, thinly sliced
• 1 c. shredded provolone
• 8 large butterhead lettuce leaves
• 1 tbsp. freshly chopped parsley

How to cook

Step 1

In a large skillet over medium heat, heat 1 tablespoon oil. Add onion and bell peppers and season with oregano, salt, and pepper. Cook, stirring often, until vegetables are tender, about 10 minutes. Remove peppers and onions from the skillet and heat the remaining oil in the skillet.

Step 2

Add steak in a single layer and season with salt and pepper. Cook until steak is seared on one side, about 2 minutes. Flip and cook until the steak is seared on the second side and cooked to your liking, about 2 minutes more for medium.

Step 3

Add onion mixture back to skillet and toss to combine. Sprinkle provolone over steak and onions then cover skillet with a tight-fitting lid and cook until the cheese has melted, about 1 minute. Remove from heat.

Step 4

Arrange lettuce on a serving platter. Scoop the steak mixture onto each piece of lettuce. Garnish with parsley and serve warm.

4. Tomato Vegan Pasta 

Ingredients

• 1 1/2 c. water, divided, plus more for pasta

• 3/4 c. raw cashews, divided
• 2 tbsp. plus 1 1/4 tsp. kosher salt, divided
• 16 oz. penne
• 3 tbsp. extra-virgin olive oil, divided
• 3 tsp. crushed red pepper flakes, divided
• 1 small yellow onion, chopped
• 4 cloves garlic, finely chopped 
• 6 tbsp. tomato paste
• 1/4 c. sun-dried tomatoes, finely chopped
• 1/4 c. fresh basil leaves, finely chopped, for serving

How to cook

Step 1

In a small pot over high heat, heat 1 cup water just until boiling. Remove from heat and add 1/2 cup cashews. Cover and let soak for 1 hour.

Step 2

Drain soaked cashews, discard soaking liquid, and thoroughly rinse. Transfer to a blender and add 1/2 cup water and 1/8 teaspoon salt. Blend until smooth, then transfer to a small container (you should have about 3/4 cup cashew cream).

Step 3

Bring a large pot of water to a boil and stir in 2 tablespoons of salt. Add penne and cook, stirring occasionally, until very al dente, 2 to 3 minutes less than package instructions. Drain pasta, reserving 1 1/2 cups pasta cooking liquid.

Step 4

Meanwhile, in a large, high-sided pan, combine 1 tablespoon oil, 1/8 teaspoon red pepper flakes, 1/8 teaspoon salt, and remaining 1/4 cup cashews. Toast over low heat, tossing frequently, until fragrant, 4 to 5 minutes. Transfer to a small bowl; set aside. Wipe out the pan.

Step 5

In the same pan, heat the remaining 2 tablespoons of oil. Add onion, garlic, and 1/2 teaspoon salt and cook, stirring occasionally, until onions are softened, 5 to 7 minutes. Add tomato paste, sun-dried tomatoes, and remaining 1/4 teaspoon red pepper flakes and cook, stirring constantly, until paste darkens and starts to stick to the bottom of pot, 3 to 4 minutes.

Step 6

Whisk in 3/4 cup cashew cream and 3/4 cup reserved pasta cooking liquid until combined, then bring to a simmer over medium-high heat. Add pasta and cook, tossing constantly and adding more pasta cooking liquid 1/4 cup at a time as needed, until sauce is glossy and coats pasta, 2 to 3 minutes; season with remaining 1/2 teaspoon salt as needed.

Step 7

Divide pasta among bowls. Top with basil.

4. Shrimp Wraps with lemon

Ingredients

• 1 lb. medium shrimp, peeled and deveined 
• 2 tsp. ground cumin 
• 1 tsp. chilli powder
• Juice of 1 lime
• 2 tbsp. freshly chopped cilantro, plus more for garnish
• 2 cloves garlic, minced 
• 3 tbsp. extra-virgin olive oil, divided 
• Kosher salt 
• Freshly ground black pepper
• Romaine lettuce, for serving
• 1 avocado, thinly sliced 
• 1/4 c. Sour cream, for serving

How to cook

Step 1

In a large bowl, stir together shrimp, cumin, lime juice, cilantro, garlic, and 2 tablespoons oil and season with salt and pepper. Toss until combined, then let marinate in the fridge for 10 minutes.

Step 2

In a large skillet over medium heat, heat the remaining tablespoon of oil. Add shrimp and marinade cook until pink, 2 minutes per side.

Step 3

Assemble wraps: Add shrimp and avocado to lettuce, drizzle with sour cream, and garnish with cilantro. 

By bringing these awesome meal ideas into your regular lineup, you're not just spicing up your meals but also giving your body a good mix of nutrients. Whether you're after a healthy heart, and muscle power, or going plant-based, these dishes make taking care of yourself taste pretty darn good. Give these recipes a whirl, add your own twist, and enjoy the ride to a healthier, happier you!

FAQs

1. Can you provide examples of nutrient-rich meals that support weight management? 

Nutrient-rich meals that aid in weight management include options like grilled chicken with quinoa and a colourful mix of vegetables, or a stir-fried tofu and vegetable quinoa bowl. These meals provide a balance of protein, fibre, and essential nutrients, promoting satiety and supporting overall weight management.

2. What meal ideas are recommended for individuals looking to improve their heart health? 

For heart health, consider grilled salmon with a side of quinoa and steamed broccoli, or a Mediterranean chickpea salad featuring heart-healthy olive oil and a mix of vibrant vegetables. These meals incorporate omega-3 fatty acids, lean proteins, and a variety of antioxidants to support cardiovascular well-being.

3. Are there specific meals that can help boost the immune system and prevent illness? Absolutely! Meals that boost the immune system include quinoa and black bean stuffed peppers loaded with nutrient-rich ingredients, or a garlic-infused grilled chicken with sweet potato mash. These meals provide a combination of vitamins, minerals, and antioxidants that contribute to a robust immune system, helping to ward off illnesses.

4. What are some delicious yet healthy meal options that kids and picky eaters would enjoy? 

Kids and picky eaters might enjoy a twist on classic favourites, like a grilled chicken and vegetable quesadilla with whole-grain tortillas or a homemade vegetable and turkey meatball pasta. These meals offer familiar flavours while incorporating nutritious elements, making them appealing to a wide range of tastes.

Read More :

What is Meal Planning? Know the Benefits

Full Course Meals Exploring your Food Palate

The Power of Mindful Eating How to Develop a Healthy Relationship with Food

What are the Benefits of Subscribing to a Meal Plan Delivery Service

20 Paleo Lunch Ideas for a Cozy and Grain Free Meal