Healthy meals for clean eating

28 Quick, Easy Healthy Meals for Clean Eating

Looking for easy healthy meals to start and end your day?

Lucky for you, we’ve got 28 delicious healthy breakfast, lunch, and dinner recipes.

With the school year underway and some of us returning to an almost normal schedule of busy workdays.

Shuffling between commuting, Zoom exhaustion, and playing the role of principal to our kids, eating healthy food may seem like a challenge.

But we’ve got your back.

So whether you are wanting meals to help you on your weight loss journey or just looking for some yummy recipes, we have them here.

Here are 28 easy recipes for breakfast, lunch, and dinner that are nutrient-dense and delicious.

1. Egg Muffins

Egg Muffins

Egg muffins are packed with protein, vitamins, and minerals, and are low-carb.

These little muffins will help fill you up until lunch so you won’t be reaching for snacks come 10:00 am. 

This egg muffin recipe is pretty flexible and you can make them to your taste.

Add nutrient-packed veggies like spinach and bell peppers, mushrooms, a sprinkling of cheese, and your favorite spices for one yummy muffin.

Make this recipe on the weekend, freeze, and heat up before you head out the door. Or to the next room to start your at-home workday. 

Level up your breakfast by pairing the egg muffins with some fresh fruit.

Grab our favorite egg muffin recipe

2. Chia Pudding

Chia Pudding

Chia seeds are small but mighty when it comes to nutrition. They are rich in protein, fiber, and omega-3 fatty acids.

These key nutrients will satisfy your hunger, which can aid in weight loss.

Make this creamy breakfast recipe in the evening so that the seeds can expand overnight, making your morning rush less stressful. 

Top with fruits (highly recommend berries and banana slices), coconut flakes, a dusting of cocoa powder, one teaspoon of peanut butter, or a dash of cinnamon. 

Head over to our chia pudding recipe to make your own tonight!

3. Avocado Toast

Avocado Toast

Indulge in a speedy and effortless Avocado Toast with Egg – whether fried or scrambled. This uncomplicated, healthful, protein-packed breakfast, snack, or light meal is not only simple to prepare but also delicious and fulfilling. If you haven’t treated yourself to the delightful combination of egg and avocado on toast for breakfast, now is the perfect time to do so!


  • 2 large avocados
  • 1/2 teaspoon grated lemon zest plus 1 teaspoon lemon juice
  • Kosher salt and freshly ground black pepper
  • 4 slices multigrain or sourdough bread, toasted
  • 1 tablespoon unsalted butter
  • 2 ounces cream cheese, cut into bits
  • 4 large eggs, beaten
  • 2 radishes, very thinly sliced
  • 1 tablespoon finely chopped chives


  1. Coarsely mash the avocados in a bowl with the lemon zest and juice, 1/4 teaspoon salt, and pepper to taste. Spread the mash evenly onto the toasts.
  2. Melt the butter in a medium nonstick skillet over medium-low heat. Add the cream cheese, eggs, and 1/4 teaspoon salt, and cook, stirring constantly with a rubber spatula, until the mixture is just set with small, creamy curds, about 5 minutes.
  3. Spoon the scrambled eggs onto the toast and top with the radishes and chives. Sprinkle with salt to taste. Enjoy your delightful avocado and creamy scrambled egg toast!

4. Creamy Berry Smoothie

Creamy Berry Smoothie

This creamy keto smoothie recipe is a delicious way to satisfy your hunger and keep you from snacking as it is full of fiber and protein.

The berries provide a boost of antioxidants that may improve your immune system and possibly decrease your risk for some chronic diseases. 

Blend it in the morning or the night before. Top with coconut flakes or unsweetened granola. 

Serves 1:

  • 1/2 banana
  • 1/2 cup mixed berries (fresh or frozen
  • 1 cup spinach
  • 1/2 cup milk of your choosing
  • 1/2 cup low-fat or fat-free Greek yogurt


  1. Add all ingredients to a blender and blend until done. Serve and enjoy!

5. Breakfast Burrito 

Healthy breakfast burrito

When you think of healthy eating, burritos probably do not come to mind.

However, this hearty breakfast recipe will outdo its fast-food contemporaries in both the taste and nutrition categories.

Our delicious delicious breakfast burrito recipe is stacked with lean protein, good fats, and fiber, keeping your tummy happy until lunch. 

Add bell peppers, spinach, or tomatoes for a splash of color and vitamins. Grab the recipe here.

6. Apple Cinnamon Oatmeal

Apple Cinnamon Oatmeal

Nothing screams “fall is here!” like a warm and comforting, bowl of apple cinnamon oatmeal in the morning. 

In addition to protein, oats contain soluble fiber, which satisfies your appetite and can help decrease cholesterol levels.

Fiber also prevents high spikes in blood sugar levels after a meal as it is slower to digest. 

Oatmeal is a quick and easy breakfast recipe, all you need is hot water, quick oats, chopped apples, and a dash of cinnamon.

Other wonderful oatmeal toppings include berries, banana slices, coconut shreds, cocoa powder, walnuts, pecans, and a dollop of peanut butter.

Serves 1:

  • 1/2 cup dry quick oats
  • 1 cup of water
  • 1/4 cup chopped apples 
  • Cinnamon


  1. Place all ingredients into a small saucepan. Put on medium-high heat and bring to a boil. 
  2. Once it begins to boil, allow it to simmer for 3-4 minutes. Place in a bowl and enjoy!

7. Greek Yogurt

You can’t go wrong with a simple, creamy, Greek yogurt for breakfast.

Greek yogurt is a great source of protein and calcium, which is an important nutrient for strengthening your bones and teeth.

Top with a variety of fruits, cinnamon, one tablespoon of nut butter, or coconut flakes.

Remember to choose low-fat or fat-free options and yogurts that are low in added sugars.

Serves 1:

  • 1 cup Greek yogurt
  • 1/4 cup fruit to top (pineapple chunks, berries, apple slices, etc)
  • 1/4 cup unsweetened granola

8. Cauliflower Fried Rice

Cauliflower Fried Rice

This fried rice recipe is probably healthier than your normal take-out order.

The cauliflower rice makes for a lighter, lower-carb dish that still tastes good. 

This recipe is lower in fat and sodium than most recipes (we use low-sodium soy sauce), but it is also full of veggie goodness, giving you fiber and vitamins for your afternoon.

This is also a great dinner recipe.

Serves 2:

  • 2 Tbsp, Avocado Oil
  • 12 oz, shredded, Cauliflower rice
  • 1 cup, chopped, Broccoli
  • 6 oz, Shrimp (cooked)
  • 1 cup grated, Carrots
  • 2 tsp, Roasted Sesame Seeds
  • 1 cup, chopped, Onions
  • 1 cup (6g), Mushrooms
  • 2 eggs
  • 1 Stalk (25g) – Large, Green Onions (chopped)
  • 4 tbsp, low-sodium Soy sauce or Tamari for gluten-free 
  • Salt and Pepper to taste


  1. Whisk eggs in a small bowl. In a small saute pan, add a drizzle of avocado oil and the eggs. Place the pan on medium heat and cook until the scrambled eggs are done. Set aside.
  2. In a large saute pan, place 2 Tbsp. of avocado oil, broccoli, carrots, mushrooms, and onion. Turn heat to medium-high and cook veggies until tender, 3-4 minutes, stirring occasionally.
  3. Once veggies are cooked, add cauliflower rice to the pan, mixing the ingredients together. Allow the rice to brown a little, then cook for 2-3 minutes.
  4. Add the shrimp, eggs, green onion, sesame seeds, and soy sauce to the pan. Stir ingredients well. Then remove from heat.

Total calories: 407

Nutrition per serving: 407 calories, Total Fat 12g, Total Carbs 36g, Fiber 10g, Sugar 11g, Protein 40 g

9. Mexican Taco Bowl 

This colorful taco bowl recipe is here to make your Taco Tuesdays a little healthier. It is a nutrient-packed lunch perfect for you and the kids to chow down on during virtual learning breaks. 

You can use leftover grilled chicken for this recipe. Works great for dinner as well.

Serves 1:

  • 1 cup cooked brown rice
  • 1/4 cup drained, black beans
  • 3 oz grilled chicken
  • 1 tsp sour cream
  • 1 tbsp salsa
  • 2 tbsp Mexican cheese
  • 1/4 avocado
  • 1 tbsp chopped, cilantro
  • 1 tsp lime juice


  1. Place the brown rice, black beans, and grilled chicken in a bowl. Mix together.
  2.  Top with sour cream, salsa, cheese, avocado slices, and cilantro. For a final touch, drizzle lime juice over the taco mix, and your recipe is ready to be enjoyed!

Total calories: 437

Nutrition: 437 calories, Total Fat 12g, Total Carbs 54g, Fiber 10g, Sugar 3g, Protein 30 g

10. Turkey Chili

Turkey Chili

As cooler temperatures approach, warm your hectic days with a comforting bowl full of nutrition and flavor. 

Make in the evening for dinner and reheat leftovers for your lunch.

Serves 2:

  • 1/2 lb ground turkey 
  • 1 can of tomato sauce with chunks
  • 1 Tbsp. avocado oil
  • Salt and pepper to taste
  • 1 cup onion, chopped
  • 1 large garlic clove, minced
  • 1 bell pepper, chopped
  • 1/2 cup vegetable stock
  • 1 pack chili powder spice mix
  • 1 cup low-sodium, canned, pinto beans (drained and rinsed)


  1. In a large pot, heat the avocado oil. Add the chopped onions, garlic, and bell pepper to the pot. Saute for 3-4 minutes. 
  2. Add in the ground turkey and chili powder mix. Cook until the turkey is done. 
  3. Pour in the can of tomato sauce and the vegetable stock. Stir well. Over medium heat, bring to a simmer, then cook for 10-12 minutes. 
  4. Add in the pinto beans and simmer the mixture for 10 minutes. 
  5. Serve and enjoy.

Total calories: 379 

Nutrition per serving: 379 calories, Total Fat 12g, Total Carbs 41g, Fiber 10g, Sugar 8g, Protein 32 g

11. Asian Noodles with Coleslaw Mix

A light and delicious lunch with protein, carbs, and fat to give you the nutrients your body needs. 

Serves 2:

  • 7 oz coleslaw mix
  • 1 small, sliced, red onion
  • 2 small, sliced, bell peppers
  • 5 Thai basil leaves, sliced
  • 1/4 firm tofu, cubed and drained 
  • 1 Tbsp. Cornstarch 
  • 1 Tbsp. oil
  • 2 oz cashews
  • 1 pack of zucchini noodles
  • 1/2 inch ginger, minced
  • 2 tbsp no-sugar teriyaki sauce


  1. In a serving bowl, combine the coleslaw mix, red onion, bell peppers, and basil. Set aside.
  2. In a small bowl, whisk together the ginger and teriyaki sauce. Set aside.
  3. Lightly coat the tofu cubes in cornstarch. Heat a drizzle of cooking oil in a saucepan and place the tofu in the pan. Cook until lightly browned. Take the pan off of the heat. 
  4. Prepare zucchini noodles by heating 1 Tbsp. oil to a saucepan. Add the noodles and saute for 3-5 minutes, until tender. 
  5. Add the tofu and noodles to the coleslaw. Drizzle teriyaki sauce over it and sprinkle cashews on top. Mix well and serve.

Total calories: 477

Nutrition per serving: 477 calories, Total Fat 30g, Total Carbs 35g, Fiber 9g, Sugar 13g, Protein 22 g

12. Mediterranean Salad

You will be looking forward to this delectable salad all day. 

This mouth-watering salad contains fiber, protein, and fats that are all part of a clean diet. 

Throw together the night before so you can grab and go in the morning.

Serves 1:

  • 3 oz lettuce salad mix
  • 4 olives, pitted and sliced
  • 4 cherry tomatoes, sliced
  • 1/2 cup cucumber, sliced
  • 1/4 cup feta cheese
  • 1/4 cup cooked chickpeas
  • 1 tsp lemon juice
  • 1 tsp olive oil 
  • salt and pepper to taste


  1. In a large bowl combine all ingredients and toss until well combined. Enjoy!

Total calories: 286

Nutrition per serving: 286 calories, Total Fat 17g, Total Carbs 40g, Fiber 12g, Sugar 23g, Protein 17 g

13. Butternut Squash Soup

A warm, creamy soup perfect for cold days. Butternut squash is full of nutrition as it contains fiber and multiple vitamins, including A and C.

Pair with a simple salad and a slice of whole-grain toast for a lovely lunch. 

Serves 3:

  • 1 tbsp coconut oil
  • 1 lb butternut squash cut into cubes
  • 8 oz coconut milk
  • 1 medium yellow onion, roughly chopped
  • 1 large carrot, chopped
  • 1 celery stalk, chopped
  • 1 clove of garlic, peeled
  • 1 cup chicken broth (low sodium)
  • 1 tbsp brown sugar
  • 1/2 tsp salt
  • 1 tbsp thyme and pumpkin seeds, for garnish (optional)


  1. Preheat the oven to 425 degrees F. 
  2. Place butternut squash, onion, carrots, celery, and garlic on a large baking sheet. Drizzle coconut oil on top of the vegetables and coat well.
  3. Bake for 30-40 minutes. Flip veggies halfway through cooking. 
  4. Once finished, place broth, brown sugar, salt, and roasted veggies into a large pot. Bring to a simmer and let cook for 5-7 minutes. 
  5. Carefully transfer the heated mixture to a blender or use an immersion blender. Blend until the consistency is smooth. 
  6. Add in coconut cream, stir well, and season to taste. 

Total calories: 203

Nutrition per serving: 203 calories, Total Fat 26g, Total Carbs 5g, Fiber 11g, Sugar 11g, Protein 7 g

14. Low-Carb Chicken Burger

Burgers can definitely be part of a healthy lifestyle!

Chicken breast is a great source of protein without adding too much saturated fat to the recipe.

Using whole wheat thins is a great alternative to hamburger buns made with refined flour as the thins are lower in calories and contain vitamins and minerals. 

Throw this recipe together for your at-home lunch break or make it the night before and warm up the chicken at work before adding the toppings and bread.

Serves 1:

  • 1 whole wheat thins
  • 1 tsp mayo
  • 1/2 cup shredded cabbage
  • 1 tsp ketchup
  • 3 oz grilled chicken breast
  • 1 slice of mozzarella cheese
  • 4 slices cucumber
  • 1 slice tomato


  1. Lightly season chicken breast with seasonings of your choice. Grill until done (internal temperature of 165 degrees F). 
  2. To plate, place all ingredients in between the wheat thins in whatever order you like and enjoy. 

Total calories: 223

Nutrition per serving: 223 calories, Total Fat 7g, Total Carbs 24g, Fiber 6g, Sugar 5g, Protein 17 g

15. Quinoa Salad

Quinoa is a super grain (and it’s gluten-free!) as it is packed with protein, fiber, potassium, and a hint of iron.

This salad is refreshing and once the quinoa is cooked, it takes 20 minutes or less to throw together.

Serves 2:

  • 1 cup cooked quinoa
  • 1/4 cup feta cheese
  • 8 cherry tomatoes, halved
  • 1/4 small red onion, sliced
  • 1/2 small cucumber, sliced
  • 1 cup raw arugula
  • 1 tsp dried herbs (thyme, parsley, oregano)
  • 2 tbsp avocado oil 
  • 2 tsp lemon juice
  • 1 tsp mustard
  • 5 fresh basil leaves, chopped


  1. In a small bowl, whisk together avocado oil, lemon juice, and mustard. Set aside. 
  2. In a large bowl, combine all ingredients and mix well. Drizzle the avocado oil mixture on top and stir.
  3. Garnish with basil leaves.

Total calories: 473

Nutrition per serving: 473 calories, Total Fat 23g, Total Carbs 62g, Fiber 7g, Sugar 4g, Protein 17 g

16. Baked Salmon with Vegetables

Begin your afternoon with a burst of omega-3 fatty acids, veggies, and protein from this recipe. 

Bake the salmon and veggies on the same pan for a low-mess meal (yay!).

Serves 1:

  • 3 oz salmon
  • 1 small sweet potato
  • 4 asparagus
  • 1/2 small zucchini, sliced
  • 1/2 small red pepper, sliced
  • 1 tsp Italian seasoning
  • 1 tbsp avocado oil
  • salt and pepper to taste


  1. Preheat the oven to 400 degrees F.
  2. Drizzle the sweet potato in foil and place it on a baking sheet. Bake for 10 minutes. 
  3. Remove the pan from the oven and place the salmon and veggies on the baking sheet next to the sweet potato. Drizzle the remaining oil and Italian seasoning on top. 
  4. Bake for 15-20 minutes, until salmon and veggies are tender.

Total calories: 459

Nutrition per serving: 473 calories, Total Fat 23g, Total Carbs 62g, Fiber 7g, Sugar 4g, Protein 17 g

17. Cauliflower Crust Pizza

A low-carb version of our favorite foods and a way to sneak veggies into your family’s diet. 

If you want to be adventurous or have some extra time on your hands, try making a homemade cauliflower crust!

Serves 1:

  • 1/2 pie cauliflower pizza crust
  • 2 tbsp margarita pizza tomato sauce
  • 1/4 cup Mozzarella cheese, shredded or sliced
  • 5 slices tomato
  • 5 basil leaves
  • 1 tsp red pepper flakes (optional)


  1. Preheat the oven according to the instructions on the cauliflower crust’s packaging.
  2. Spread tomato sauce on top of the crust followed by the mozzarella cheese.
  3. Place tomato slices on top of the cheese.
  4. Bake according to the instructions on the crust’s packaging. 
  5. Once baked, garnish with basil leaves.

Total calories: 442

Nutrition per serving: 442 calories, Total Fat 15g, Total Carbs 46g, Fiber 6g, Protein 21 g

18. Beef and Veggie Stir Fry

This simple dinner recipe is a quick and delicious way to get some veggies into your evening meal.

Serves 2:

  • 2 tablespoon vegetable oil
  • 3/4 cup fresh broccoli florets
  • 1 red bell pepper, cut into matchsticks
  • 1/2 cup mushroom, sliced
  • 1 green onion, chopped
  • 1 medium carrot, thinly sliced
  • 1/2 cup green beans
  • 1 teaspoon minced garlic
  • 1/2 pound beef sirloin, cut into 2-inch strips
  • 1 tablespoon low-sodium tamari sauce


  1. In a medium skillet, heat 1 Tbsp. of oil. Add the sirloin strips and cook for 4 minutes or until done. Remove from the pan. 
  2. In the same skillet, add the remaining tablespoon of oil, broccoli, bell pepper, carrots, green beans, mushrooms, onion, and garlic. Cook over medium heat until tender. 
  3. Remove from heat and add the steak slices into the pan with the veggies. 
  4. Stir tamari sauce into the mixture and serve. 

Total calories: 358

Nutrition per serving: 358 calories, Total Fat 22g, Total Carbs 14g, Fiber 3g, Protein 28 g

19. Chicken Parmesan

A weight loss recipe with not one, but two types of cheese? Yes, please! 

Finding healthy dinner ideas that the whole family will like can be challenging.

However, the slightly crunchy texture of this cheese-encrusted chicken recipe may entice even some very picky eaters.

Serves 2:

  • 1/8 cup bread crumbs
  • 1/8 cup Parmesan cheese
  • 1 tsp dried herb mix 
  • 1 tablespoons oil
  • salt and pepper
  • 2 3-oz chicken breasts
  • 1/2 cup no-sugar tomato sauce
  • 2 mozzarella cheese slices
  • 1 cup spaghetti squash or zucchini noodles


  1. Spray a baking sheet with cooking spray and preheat the oven to 375 degrees F.
  2. In a small bowl, mix the bread crumbs, Parmesan, dried herbs, and a dash of salt and pepper. 
  3. Coat chicken breasts in oil then roll them in the breadcrumb mixture. Place on a baking sheet and bake for 30 minutes, or until the internal temperature of the chicken reaches 165 degrees F. 
  4. Remove from the oven. Spoon 1/4 cup of tomato sauce on each chicken breast, then top with mozzarella. 
  5. Place back in the oven until cheese has melted, about 5 minutes. 
  6. Serve over cooked vegetable noodles.

Total calories: 286

Nutrition per serving: 286 calories, Total Fat 13g, Total Carbs 18g, Fiber 2g, Protein 24 g

20. Kid-Friendly Bean & Cheese Quesadillas

Running out of dinner ideas the kids will like? Then this simple recipe should be on your weekly menu. 

Decrease the cooking time by using leftover rotisserie chicken or even cooked canned chicken. 

Finish off the quesadilla by placing a dollop of sour cream or salsa on top. Yum!

Serves 2:

  • 4oz refried white beans
  • 1/2 cup leftover shredded rotisserie chicken
  • 8 cherry tomatoes, diced
  • 1/3 cup cheddar cheese 
  • 4 9-inch tortilla 
  • 1/4 cup cilantro


  1. In a bowl, mix together the beans, chicken, tomatoes, cheese, and cilantro.
  2. Heat a skillet with oil over medium-low heat. Place a tortilla on the skillet and warm for about 30 seconds. Then place 1/4 of the filling mixture on top of the tortilla. Carefully fold the tortilla in half and lightly press down. Cook on each side for 2-3 minutes or until slightly crispy and the cheese is melted. 
  3. Repeat for all tortillas. 

Total calories: 336

Nutrition per serving: 336 calories, Total Fat 14g, Total Carbs 34g, Fiber 6g, Protein 9 g

21. Pork Tenderloin and Broccolini

Broccolini looks like baby broccoli (they’re kind of cute!) and is a fun alternative to the thick stalks of broccoli.

Just like broccoli, these little stems are rich in nutrients like vitamin K and vitamin E. 

Roast sweet potato cubes in avocado oil for a nutritious side to your hearty dinner. 

Serves 2:

  • 1/2 lb pork tenderloin
  • 1 tbsp butter (melted)
  • salt and butter
  • 1 bunch broccolini
  • 1 tsp diced garlic
  • 1/2 lb Brussel sprouts
  • 1 Tablespoon rosemary (fresh or dried)
  • 1 tsp herb mix


  1. Line a baking sheet with parchment paper or lightly spray with cooking oil. Preheat the oven to 425 degrees F.
  2. In a small bowl, combine melted butter, garlic, and herb mix.
  3. Place the Brussels sprouts on one side of the baking sheet and the broccolini on the other side. Coat the veggies with the butter mixture. 
  4. Lightly season the tenderloin with a drizzle of melted butter and a dash of salt. Place in the middle of the baking sheet and sprinkle rosemary on top. 
  5. Put the baking sheet in the oven and cook for 25-30 minutes, until the pork reaches at least 145 degrees F. Stir the Brussels sprouts and broccolini halfway through cooking.

Total calories: 290

Nutrition per serving: 290 calories, Total Fat 16g, Total Carbs 5g, Fiber 2g, Protein 32 g

22. Eggplant Lasagna

Using eggplant slices instead of the typical lasagna noodles is a fun way to increase your veggie, and thus nutrient, intake.

Plus it is quite delicious, you might be surprised! It’s one recipe that’s perfect during the Holidays. 

Serves 4:

  • 1 eggplant sliced about 1/4″ thick
  • 2 tbsp vegetable oil
  • sea salt
  • fresh ground black pepper
  • 1/2 cup marinara sauce
  • 6 oz Ricotta cheese
  • 1 large egg
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup grated Mozzarella cheese


  1. Preheat the oven to 400 degrees F and lightly grease a 9×9-inch baking pan and a baking sheet. 
  2. Lie eggplant slices on a baking sheet, brush with vegetable oil, and sprinkle pepper and salt on top. Roast for 15 minutes, flipping over slices halfway through until eggplant begins to turn golden. Remove from the oven and decrease the temperature to 375 degrees F. 
  3. In a bowl, mix the ricotta, egg, and Parmesan.
  4. Cover the bottom of the baking pan with a light layer of marinara sauce, then top with a layer of eggplant slices. Spoon some of the ricotta mixtures on top of the eggplant. 
  5. Repeat the layering process as necessary. The final layer is marinara, ricotta, and mozzarella.
  6. Bake for approximately 20 minutes. The cheese on top will begin to bubble. Remove from the oven and garnish with herbs. 

Total calories: 294

Nutrition per serving: 294 calories, Total Fat 24g, Total Carbs 6g, Fiber 1g, Protein 15 g

23. Turkey Meatball Casserole

Casseroles are super simple and a great winter meal, but you have to be careful as many casseroles can be very high in calories and fat.

However, this recipe uses lean turkey and adds some vegetables to the mix.

Serves 4:

  • 1 lb ground turkey
  • 1/2 zucchini, shredded and liquid squeezed out
  • 1/4 cup, mushrooms, minced
  • 2 eggs, large
  • 1 tsp garlic powder
  • 1 tsp dried herb mix
  • 1/8 cup fresh parsley, chopped
  • salt and pepper 
  • 1/2 cup marinara sauce
  • 1/2 cup mozzarella, shredded 
  • 2 cup squash spaghetti or zucchini noodles prepared (to serve it with)


  1. Preheat the oven to 400 degrees F and grease a casserole dish with cooking spray.
  2. In a large bowl, mix together the turkey, zucchini, mushrooms, eggs, garlic powder, dried herb mix, parsley, salt, and pepper. Mix until well combined.
  3. Form the meat mixture into evenly sized balls and place them in the casserole dish. Bake for 18-20 minutes or until the meatballs are thoroughly cooked.
  4. Remove from the oven and evenly spread marinara sauce over the meatballs followed by the mozzarella. 
  5. Bake for 5 minutes, until the cheese, is melted. 
  6. Garnish with fresh herbs and serve with veggie noodles.

Total calories: 275

Nutrition per serving: 275 calories, Total Fat 24g, Total Carbs 6g, Fiber 1g, Protein 15 g

24. Garlic Baked Cod in a Skillet

Fish is a part of a healthy diet as it has omega-3 fatty acids in addition to protein, vitamins, and minerals. 

The side of asparagus and Brussels sprouts complete this nutritious recipe by giving you fiber and many vitamins, including vitamin K.

Serves 4:

  • 4 3-oz cod fillet pieces
  • 6 tbsp butter 
  • 2 garlic cloves minced
  • salt and pepper
  • 1 tbsp lemon pepper seasoning (of your choice) 
  • 2 lb asparagus 
  • 1 lb Brussels sprouts
  • 1 tbsp avocado oil
  • 1/4 cup walnuts, crushed (to top)


  1. Preheat the oven to 400 degrees F. 
  2. Lightly spray a baking sheet with cooking spray. Place Brussels sprouts and asparagus onto the sheet and evenly coat with avocado oil, a dash of salt, and pepper. Bake for 25-30 minutes, occasionally tossing the veggies on the pan.
  3. In a skillet, heat the butter, garlic, and lemon pepper seasoning over medium-high heat. Once the butter has melted, add the cod to the skillet, cooking for 3 minutes. Flip the cod over and bake for another 3 minutes, or until thoroughly cooked. 
  4. Serve with a side of roasted veggies and a sprinkling of walnuts. 

Total calories: 251

Nutrition per serving: 251 calories, Total Fat 11g, Total Carbs 21g, Fiber 10g, Protein 25 g

25. Lentil Soup

Lentil Soup

Now lentils may not be everyone’s cup of tea, but this recipe is “super” delicious. 

This is a savory recipe, great for winter nights. Pair with a salad and maybe some fresh fruit for a highly nutritious dinner.

Serves 4:

  • ¼ cup of vegetable oil
  • 2 shallots, chopped
  • 2 medium carrots, diced
  • 1 clove of garlic, minced
  • 3 stalks of celery, chopped
  • 1 cup cooked and shredded chicken breast (or lean meat of your choice)
  • 1 tbsp oregano
  • 2 cups dry lentils
  • 1 bay leaf
  • 8 cups chicken or vegetable soup broth
  • 1 teaspoon dried basil
  • 1 cup spinach, rinsed
  • salt and pepper


  1. Rinse and drain lentils. Set aside. 
  2. In a large pot, heat vegetable oil, shallots, celery, and garlic over medium heat for 4 minutes. Stir often. 
  3. Increase the heat to high and add the broth, oregano, lentils, bay leaf, and basil. Bring to a boil. 
  4. Once boiling, lower the heat to medium-low. Cover and cook for 20 minutes, until the lentils are tender. Stir occasionally. 
  5. Add the shredded chicken and spinach to the pot. Cook for 5 minutes and then it will be ready to serve.

Total calories: 441

Nutrition per serving: 441 calories, Total Fat 16g, Total Carbs 60g, Fiber 19g, Protein 28 g

26. Feta Hummus Bowl

Do you want healthy dinner ideas that are also vegetarian? This recipe is perfect for Meatless Mondays and will fill you up in no time. 

Make your own hummus or use store-bought.

Serves 2:

  • 6 tbsp hummus
  • 1 small cucumber, sliced
  • 2 cups baby spinach, washed
  • 1/4 cup feta cheese
  • 1 cup shredded red cabbage
  • 1 lb roasted sweet potato, cubed
  • salt and pepper
  • 2 tbsp extra virgin olive oil (EVOO)


  1. In a small pan, heat 1 tbsp. of EVOO, then add the spinach and red cabbage. Cook for 3-5 minutes, until the spinach, is slightly wilted and the cabbage is soft. 
  2. Place the hummus in the middle of an individual bowl. Surround the hummus center with the cucumber slices, spinach and cabbage mix, sweet potatoes, feta, and the remaining EVOO.

Total calories: 486

Nutrition per serving: 486 calories, Total Fat 25g, Total Carbs 69g, Fiber 13g, Protein 12 g

27. Vegetarian Coconut Curry

Coconut curry is a creamy and nutritious recipe bursting with flavor.  Serve with a side of cooked brown rice or cauliflower rice. 

Serves 4:

  • 1 tbsp coconut oil
  • 2 shallots, sliced
  • 1 garlic clove
  • 1 tsp. ginger
  • 2 tbsp curry paste
  • 1 cup pumpkin puree (not pie filling)
  • 1/2 cup snap peas
  • 1 can of coconut milk
  • 1 container tofu, cubed 
  • 1/2 cup cooked garbanzo beans
  • 1 cup of water
  • 1/4 cup fresh Thai basil leaves


  1. In a large pot, heat the coconut oil over medium heat. Add shallots, garlic, and snap peas. Cook until tender.
  2. Add in curry paste and ginger. Stir for a minute.
  3. Add in pumpkin puree and coconut milk. Stir well. Decrease the heat to medium-low.
  4. Add tofu and garbanzo beans. Bring mixture to a boil. Once boiling, reduce to a simmer. Simmer for approximately 15 minutes.
  5. Add in water a little at a time to get the desired consistency. If too thin, thicken it with a little bit of cornstarch.
  6. Once at the desired thickness, remove from heat and garnish with fresh basil before serving.

Total calories: 364

Nutrition per serving: 364 calories, Total Fat 16g, Total Carbs 44g, Fiber 8g, Protein 12 g

28. No-Pasta Macaroni Cheese

A low-carb pasta dish that the kids will love?

Mac and Cheese is true American comfort food, but it sometimes gets a bad rep because of the processed ingredients typically used.

Try this homemade, lower-carb recipe instead.

Serves 4:

  • 1 head cauliflower, cut into bite-size pieces
  • 1/2 cup Parmesan cheese
  • 1 cup heavy cream
  • salt and pepper
  • 1 cup cheddar cheese
  • 1/8 tsp paprika
  • 1/8 tsp garlic powder
  • 1 tsp mustard


  1. Add water to a medium pot and bring to a boil. Once boiling, add the cauliflower and cook at a boil for about 5 minutes or until tender. Drain the cauliflower and set it aside.
  2. Once the cauliflower has cooled slightly, gently pat with a cloth to remove a little extra water.
  3. In a large saucepan, heat the heavy cream until it begins to simmer. Stir frequently. Once simmering, add in the cheddar, Parmesan, paprika, garlic powder, and mustard. Stir until the cheeses have melted.
  4. Fold the cauliflower into the cheese mixture. Allow to cool it for a few minutes before serving.

Total calories: 424

Nutrition per serving: 424 calories, Total Fat 39g, Total Carbs 12g, Fiber 3g, Protein 14g

Last Word on Easy Healthy Meals

Cooking a healthy meal for the family, whether it be breakfast or dinner, can be a challenge.

Many of the dinners listed above can be made quickly or ahead of time, which is perfect for crazy schedules.

Involve the entire family in cooking and preparing meals, especially dinner.

Cooking is a wonderful skill for children and adults alike as it can help create healthy eating habits for life. Plus, it’s a great family bonding activity.

Whether you are on a weight loss journey or just want some new recipe ideas, we hope you try (and enjoy!) a recipe or two from here!

*All nutritional information are estimations based on ingredients used by the authors

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