Like your pantry staples, why not build a list of healthy recipe staples? These dishes can become your go-to solution when it comes to answering that weekly question of what should we eat? Not only will this list come in handy for those busier weeks but also for those weeks when you might not feel like cooking.
We’ve rounded up a list of balanced recipes to help you get started. As always, adjust any recipe depending on your dietary preferences.
Support Article: How to Create a Recipe in the Lose It! App
Breakfast
As the first meal of the day, breakfast should be a well-rounded, filling meal. This means including protein and fiber is a must. It can also be a busy time of day for some, so finding options to prep in advance or eat on the go may be advantageous.
1. Sweet Potato and Spinach Egg Muffins
Nutrition (per serving): 76 Calories | Fat 4 g | Sat Fat 2 g | Cholesterol 112 mg | Sodium 140 mg | Total Carbs 4 g | Fiber 1 g | Sugar 1 g | Protein 6 g
Featured Recipe
Sweet Potato and Spinach Egg Muffins
These tasty egg bites are both satisfying and easy to make.
2. 5-Ingredient Overnight Oats
Nutrition (per serving): 275 Calories | Fat 7 g | Sat Fat 1 g | Cholesterol 5 mg | Sodium 120 mg | Total Carb 44 g | Fiber 9 g | Sugar 17 g | Added Sugar 0 g | Protein 15 g
Featured Recipe
Overnight Oats- 3 Ways
These protein-packed overnight oats recipes are easy to assemble the night before, and sure to keep you full till lunch.
Lunch
Lunch is a midday meal that should be intentional and nourishing. This might mean saying goodbye to that fast food drive-thru and hello to some good ole fashioned meal prep. Opting for recipes that can be eaten more than one day might be helpful for this meal – like soups or salads. Eating a balanced meal can be the key to having a productive afternoon instead of a sleepy one.
3. Carrot, Apple, Ginger Soup
Nutrition (per serving): 200 Calories | Fat 13 g | Sat Fat 9 g | Cholesterol 0 mg | Sodium 342 mg | Total Carbs 20 g | Fiber 5 g | Sugar 12 g | Added Sugar 0 g | Protein 3 g
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Carrot, Apple, & Ginger Soup
This simple, plant based soup is a great meal prep lunch or an easy snack during the day.
4. Tzatziki Chicken Salad
Nutrition (per serving): 180 Calories | Total Fat 5 g | Sat Fat 1 g | Cholesterol 82 mg | Sodium 198 mg | Total Carbs 1 g | Fiber 0 g | Sugar 0 g | Protein 31 g
Featured Recipe
Tzatziki Chicken Salad
We love this low-calorie, low-carb, low-effort version of chicken salad. It's a great dish to add into your weekly lunch rotation.
Dinner
Rounding out your day with the last meal of the day now might be a good time to fit in those food groups you missed during the day. Opting for a vegetable-heavy meal with lean protein can be a perfect combination to help you feel full and satisfied until the morning.
5. Cheesy Bell Pepper Nachos
Nutrition (per serving): 257 Calories | Total Fat 8 g | Sat Fat 3 g | Cholesterol 25 mg | Sodium 295 mg | Total Carbs 20 g | Fiber 6 g |Sugar 4 g | Protein 13 g
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Cheesy Bell Pepper Nachos
These bell pepper nachos are a protein-rich, lower-carb option that is perfect as a new week night tradition.
6. 5-Ingredient Teriyaki Baked Salmon
Nutrition (per serving): 240 Calories | Total Fat 9g | Sat Fat 2 g | Cholesterol 60 mg | Sodium 560 mg | Total Carbs 12 g | Fiber 2 g | Sugar 8 g | Protein 28 g
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5-Ingredient Teriyaki Baked Salmon
This healthy 5-ingredient teriyaki baked salmon is the ultimate healthy, easy dinner recipe that takes just 30 minutes to cook.
Snack
Snacking is optional, but depending on the space of your meals, it might be what you need to keep your blood sugars stable and hunger at bay. If you’re interested in eating more plant-based foods, this could be a great time to try it out.
7. Healthy Zucchini Bran Muffins
Nutrition (per serving): 235 Calories per Serving | Total Fat 10 g | Sat Fat 1 g | Cholesterol 0 mg | Sodium 214 mg | Total Carb 34 g | Fiber 2 g | Sugar 18 g | Protein 3 g
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Healthy Zucchini Bran Muffins
These hearty muffins have a nutty flavor from the additional wheat bran and are fluffy on the inside and crisp on the top just like your favorite bakery muffins but with a fraction of the calories and fat.
8. Go-To Green Smoothie with Banana and Cherries
Nutrition (per serving): 166 calories | Total Fat 3 g | Sat Fat 1g | Cholesterol 8 mg | Sodium 154 mg | Total Carbs 29 g | Fiber 5 g | Sugar 15.4 g | Protein 9 g
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Go-To Green Smoothie
This smoothie is a great way to sneak in some extra greens during a busy day.
Dessert
Rethink what you envision when it comes to a sweet treat. These two recipes are the perfect amount of sweetness while also adding some nutrition into your day. It’s a win-win for you.
9. Baked Apples with Cinnamon Pecan Topping
Nutrition (per serving): 135 Calories per Serving | Total Fat 8 g | Sat Fat 2 g | Cholesterol 8 mg | Sodium 2 mg | Total Carbs 17 g | Fiber 3 g | Sugar 13 g | Protein 1 g
Featured Recipe
Baked Apples with Cinnamon Pecan Topping
Sweetened with brown sugar, cinnamon, and nutmeg, these baked apples get an extra dose of fall with the addition of chopped pecans.
10. Cookie Dough Protein Bites
Nutrition (per serving): 87 Calories | Total Fat 4 g | Sat Fat 1 g | Cholesterol 0 mg | Sodium 27 mg | Total Carbs 11 g | FIber 2 g | Sugar 5 g | Protein 3 g
Featured Recipe
Cookie Dough Protein Bites
These cookie dough protein bites are made with a handful of pantry staples for a deliciously healthy no-bake treat.
The Bottom Line
Make healthy eating even easier by creating a list of healthy recipes. These ten are some of our favorites. Plus, they are balanced, nutritious, and easily adjustable to your dietary preferences. Hopefully they’ll become your go-tos, as well.
