The Top 10 Healthiest Meals to Eat Every Day
If you’re trying to eat healthy, these 10 meals should be staples in your diet. Each meal contains less than 500 calories, but provides nutrients your body needs to keep functioning properly and prevent disease. They are also easy to prepare, so you can make them quickly if you’re short on time or have had a busy day at work or school and just want to relax on the couch with your family or friends! You can mix and match these meals as needed or simply make one or two each day; however you do it, these meals will help you stay healthy while enjoying what you eat!
Oatmeal is high in fiber, which not only keeps you fuller for longer but may help prevent obesity. According to a study published in Diabetes Care, women who ate oatmeal regularly were almost 14 pounds lighter than those who didn’t. So skip other breakfast cereals and make it a point to eat oatmeal at least three times per week.
Eggs are a great source of protein, vitamins and minerals, and can be cooked in a variety of ways. They’re especially good in omelets or scrambled with veggies. As well as being nutritious, eggs can also be delicious! Hard-boiled eggs are perfect for quick snacks, while sunny-side up eggs or creamy scrambled eggs provide breakfast on-the-go. Try one of these egg recipes and you’ll never skip breakfast again!
3) Leafy greens
Eating leafy greens is a great way to load up on nutrients, including fiber, vitamin K and vitamin A. These vitamins can help stave off things like heart disease and cancer while also boosting your vision and helping you see in dim light. Leafy greens are easy to cook, too; simply sauté them with some olive oil until they’re tender. Greens with high amounts of fiber include kale, spinach and romaine lettuce.
Make half your plate fruits and vegetables. Not only do fruits and veggies make you healthier, they can also be good substitutes for unhealthy snacks (think sweet potatoes instead of chips, or yogurt instead of ice cream). Plus, they’re low in calories, so they’ll help you slim down. Aim for at least 2 cups per day.
5) Brown rice
Brown rice is much healthier than its white counterpart because it contains more vitamins and minerals. It’s also a whole grain, meaning it contains all three parts of an intact grain the bran, germ, and endosperm. The outer bran layer protects these valuable nutrients and should never be removed during processing. Like all grains, brown rice is rich in B vitamins and minerals such as iron, zinc, phosphorus, magnesium, copper and manganese.
Fish are high in omega-3 fatty acids and low in calories, meaning you can eat them for dinner and not feel guilty about it. Fish is also a great way to get essential nutrients like calcium, vitamin D, magnesium, potassium, and selenium into your diet. We recommend staying away from farm-raised fish since these are higher in chemicals and contaminants than wild caught options.
This whole grain packs in a ton of protein in fact, it’s one of only a few plant-based foods that contain all nine essential amino acids. Quinoa is also rich in fiber and contains more calcium than milk. Oh, and did we mention it tastes great too? Whether you prefer your quinoa cooked into soup or served as a side dish, consider adding it to your meals for an extra boost of nutrition.
Did you know that eating beans regularly can lower cholesterol and help protect against heart disease? Cook them for soup, dips, or even as a side dish. If you’re not sure where to start, try black beans or kidney beans. You can even make delicious desserts with black bean flour like brownies and chocolate chip cookies!
Chicken contains very little fat and is full of lean protein. A healthy option for breakfast, lunch or dinner, it’s a great substitute for red meat. Look for organic chicken that hasn’t been pumped with hormones it tastes better and is healthier! Also, don’t forget to remove the skin; it packs in almost all of the fat. Consider adding a teaspoon of olive oil on top of your chicken breast it will lower cholesterol levels and increase heart health.
10) Turkey bacon
Turkey bacon is a great option for healthy breakfasts. When made with real turkey meat, it’s low in fat and packed with protein but it still has that classic smoky taste that makes your mouth water. For optimal health benefits, look for uncured turkey bacon that doesn’t contain any added sodium. Each piece of turkey bacon contains around 100 calories and only 3 grams of fat!