Quick Yet Healthy Ideas for Breakfast, Lunch, and Dinner

Many of us struggle with eating healthy. “Why”, you ask? These are the common answers I would get:

“I got no time la….”

or

“I don’t know how to eat healthy la…”

I thought what better way to address this than to share with you a meal plan that includes easy recipes. Eating healthy can’t get any easier than this… It takes 15 minutes or less to prepare these simple yet flavourful dishes. I’ve touched on how important it is to eat whole food in my previous articles; My Tips to Guilt-Free Eating and 2 Simple Habits to Rid Cellulites. Today, I’ll be showing you simple ways you can use whole food to create beautiful meals.  

Here are 15-minute recipes for breakfast, lunch, and dinner, along with desserts and snacks. I promise you, you’ll not say eating healthy is boring, inconvenient or time-consuming ever again… 😉

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Breakfast

Sesame-Chilli Poached Eggs on Toast

⏰ 5 minutes

This is a simple way to get your protein, carbs, fiber and greens in the morning. All you need is 5 minutes and a simple cooking technique…

Recipe  👇

Ingredients:

• 1 Slice of Toasted Sprouted Bread
• 1 Egg
• ¼ tsp of Sesame Oil
• 1 Pinch of Chilli Flakes
• 1 Pinch of Pink Himalayan Salt / Sea Salt
• Sprinkle of Chopped Coriander (chopped)

Directions:

1. Break egg into a bowl of salted water.
2. Heat it up in the microwave for 90 seconds.
3. Lift up poached egg with a slotted spoon/spatula and onto toasted bread
4. Enjoy with sprinkles of coriander, chilli flakes, sesame oil and salt.

P.s My favourite sprouted bread is the 7-Grains Sprouted Bread from Adventist Bakery. They are available at Village Grocer and Jaya Grocer.

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Lunch

SouthWest Nourish Plate

⏰ 15 minutes

One of the common causes of afternoon crashes is a carb-loaded meal. I personally dislike feeling lethargic and sleepy in the afternoon at work, so this is my perfect lunch to avoid those noon crashes. 

Recipe 👇

Ingredients:

• 200g Chicken Breast (finely sliced)
• 1 tsp Southwest Spice Powder
• 1 Head Broccoli
• 2 handful of Frozen Edamame
• 1 tbsp Olive Oil (for marination)
• Sprinkle of Pink Himalayan Salt/Sea Salt
• 1 Fist Size Sweet Potato (thinly sliced)

Directions:

1. Marinade sliced chicken in 1 tsp of Southwest, salt and olive oil overnight/few hours.
2. Grill sliced chicken on a pan (1 minute on each side)
3. Steam broccoli and sliced sweet potato for 10 minutes and boil edamame for 1 minute.
4. Assemble broccoli, sweet potato, edamame, and grilled chicken into a bowl.
5. Pour chilli-lime dressing (recipe below) over the dish and enjoy!

P.s. You can get southwest spice (and many other amazing spice mixes and dried herbs) from Shaury’s Spices & Herbs from Damansara Uptown

Recipe for Chilli-Lime Dressing (⏰ 1 minute)

Serving Size: 1.5 Tbsp

Ingredients:

• 1 Tbsp Freshly Squeezed Lime Juice
• 2 Pinches of Chilli Flakes
• ¼ Tbsp Raw Honey (more if desired)

Directions: Mix all ingredients together.

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Dinner

Chilli-Lime Tuna Wrap w Fresh Cucumber

⏰ 15 minutes

After a long day at work, who’s got the energy left to be cooking up a storm in the kitchen… not me for sure! Get your dinner ready in 15 minutes with this zesty meal…

Recipe 👇

Serving Size: 1 Wrap

Ingredients:

• Canned Tuna in Olive Oil (½ Can)
• 1 Tbsp Chilli-Lime Dressing (from recipe above)
• 4 Lettuce Leaves
• ½ Handful Carrot (grated)
• ½ Handful Cucumber (grated)
• ½ Cucumber (sliced)
• 1 Piece Wholemeal Wrap (or seaweed)

Directions:

1. Mix 1-2 tbsp of chilli-lime dressing into tuna.
2. Place lettuce leaves on a wrap, add carrots, grated cucumber and tuna mixture. Fold it into a wrap and enjoy.
3. Add chilli-lime dressing onto sliced cucumber as a side salad and enjoy with the wrap.

P.s. I’ve used Roti Arab from Jaya Grocer. Prefer this over other wraps available in the market because it is made without preservatives and additives.

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Snack

Hummus

⏰ 10 minutes

Who doesn’t like snacking between meals every now and then (or every day? 😉 ) You can kill 2 birds with one stone; satisfy your cravings + nourish your body! This snack is that one stone…😄

Recipe 👇

Ingredients:

• 1 Can Chickpea
• ½ Tsp Ground Cumin
• ½ Tsp Pink Himalayan Salt/ Sea Salt
• 5 Tbsp Olive Oil
• 1 Garlic Clove

Directions:

1. Add all ingredients into food processor.
2. Blitz till it’s smooth.
3. Enjoy with veggie sticks (celery, cucumber), fruits (apple), or rice cakes.

P.s You can use a blender for this if you do not have a food processor, you just got to add more olive oil to get the blender moving.

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Dessert

Frozen Grapes

This is the easiest, simplest dessert. It is sweet, refreshing and it takes no effort at all. One easy way to get some antioxidants into your body.

#RecipeNotRecipe 👇

Ingredient:

Grapes

Directions:

1. Wash, clean and pop them in the freezer for 6-8 hours.
2. Enjoy them anytime you like!

 

There you go, my 5 simple dishes. I used to think cooking is time-consuming. Boy, am i wrong…

“It still wows me every time I see how a beautiful, delicious plate of nourishing food can be created in just under 15 minutes.”

I hope these recipes will inspire you to experiment in the kitchen a bit more and enjoy eating real food. 

Remember to love someone with your time this week, share something good and positive, encourage a friend who needs a little boost, listen when it’s needed and give with a willing heart.

Lots of love, Erina