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Healthy Break­fast and Din­ner Ideas l break­fast and din­ner to lose weight l easy break­fast and din­ner recipes l healthy break­fast and din­ner ideas l break­fast and din­ner ideas for dia­bet­ics

We rec­og­nize that mak­ing healthy choic­es takes time, time that is hard to come by! That is why we have tak­en the guess­work out pf choos­ing bet­ter-for-you options, with these ten healthy break­fast and din­ner ideas. Try­ing to make it eas­i­er for you to find healthy and deli­cious meals that take your health to heart. Break­fast as a meal not just fills our body with ener­gy but also pro­vides the much-need­ed nutri­ents, vit­a­mins and min­er­als, which can lead to a long healthy life. Good health auto­mat­i­cal­ly trans­lates into more avail­abil­i­ty and less­er sick days ren­der­ing you more effi­cient than oth­ers. Research has shown that if you are unable to eat break­fast, then you are high­ly like­ly to miss out on these essen­tial sources of growth and nour­ish­ment. Now, If you’re look­ing for healthy break­fast and din­ner ideas, we’ve got you cov­ered for 5 days!

Day ♥ 1 ♥

♥ Breakfast ♥

Healthy Breakfast and Dinner Ideas l breakfast and dinner to lose weight l easy breakfast and dinner recipes l healthy breakfast and dinner ideas l breakfast and dinner ideas for diabetics

CRISPY ONE-PAN POTATOES, MASHROOM WITH EGGS

Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Serv­ing: 2
Ingre­di­ents
  • Two table­spoons extra vir­gin olive oildivid­ed
  • One large sweet pota­toesdiced small (so they cook even­ly + quick­ly)
  • 1/2 tea­spoon smoked papri­ka
  • Two cloves gar­licminced
  • 1 lb mush­roomsrough­ly chopped
  • 1/2 tea­spoon cumin
  • Salt + pep­per to taste
  • Green onions for gar­nish
  • Fried eggs for serv­ing
Instruc­tions
    • In a large skil­let, reduce heat to medi­um-low. Add one table­spoon of olive oil and diced sweet pota­toes, smoked papri­ka, salt and pep­per. Cov­er and cook for 8–10 min­utes until they have soft­ened and are cooked. Trans­fer to a plate.
    • In the same skil­let, add remain­ing olive oil. Add gar­lic and cook for 30 sec­onds. Add mush­rooms, cumin, salt and pep­per. Cook until browned and ten­der, approx­i­mate­ly 5 min­utes.
    • Add cooked diced sweet pota­to back to the skil­let and stir every­thing togeth­er. Taste and adjust sea­son­ing. Cook for anoth­er minute. Serve the hash with a fried egg on top and add some let­tuce and baby spinach to give a gree­ny style and Enjoy!

Dinner

Healthy Breakfast and Dinner Ideas l breakfast and dinner to lose weight l easy breakfast and dinner recipes l healthy breakfast and dinner ideas l breakfast and dinner ideas for diabetics

Simple Grilled Salmon & Vegetables

Prep Time: 25 mins
Cook Time: 25 mins
Total Time: 50 mins
Serv­ing: 6

Ingredients

  • 1 Tbsp Extra vir­gin olive oil
  • 1/2 tsp salt
  • Fresh­ly ground black pep­per, to taste
  • 6‑oz. salmon fil­lets, skinned
  • Rus­sel sprouts
  • Green beans
  • Bro­col­li
  • Cau­li­flower
Instruc­tions
  • Pre­heat the grill to medi­um-high.
  • Place the green beans, Rus­sel sprouts, broc­coli and cau­li­flower in a large bowl and stir to com­bine.
  • Stir in the olive oil, salt, and a few cranks of black pep­per until the veg­eta­bles are well coat­ed with the oil.
  • Trans­fer to a large met­al grilling bas­ket.
  • Place the bas­ket on the grill and close the lid. Open the cov­er care­ful­ly every 5 min­utes, stir the veg­eta­bles, and then close the top again. Cook until gold­en and ten­der (20 to 25 min­utes).
  • Sea­son the salmon with salt and pep­per.
  • Once the veg­eta­bles have cooked for about 15 min­utes, place the salmon on the grill and cook until the fish flakes eas­i­ly with a fork, about 5 min­utes per side.
  • When the veg­eta­bles are cooked, trans­fer to a large serv­ing bowl and cool slight­ly.
  • Serve salmon with grilled veg­eta­bles.
Serv­ing Sug­ges­tion: Serve with Brown rice or anoth­er favourite grain such as quinoa.

Day ♥ 2 ♥

♥ Breakfast ♥

Healthy Breakfast and Dinner Ideas l breakfast and dinner to lose weight l easy breakfast and dinner recipes l healthy breakfast and dinner ideas l breakfast and dinner ideas for diabetics

Yogurt, Cereal and Fruit Breakfast Cups

Ingredients

  • One no-fat Greek-style yogurt cup
  • 2/3 cup diced or whole fresh fruit, such as kiwi, nec­tarines, plums or berries
  • 1 tsp. Hon­ey, try to avoid the reg­u­lar white sug­ar.

Instructions

Divide the cere­al among 2, 1 1/2 cup serv­ing dish­es or take­out con­tain­ers. Divide and top the cere­al with the yogurt. Top the yogurt with the fruit. Driz­zle the fruit with some hon­ey, and this break­fast-in-a-cup is ready. Recipe Options: Instead of plain, use a flavoured yogurt in the cups, such as vanil­la, lemon or coconut. Instead of hon­ey, sweet­en the cups with a driz­zle of maple syrup. Instead of bran flakes or oth­er high-fibre cere­al, use an equal amount of gra­nola in these cups.

Dinner

Healthy Breakfast and Dinner Ideas l breakfast and dinner to lose weight l easy breakfast and dinner recipes l healthy breakfast and dinner ideas l breakfast and dinner ideas for diabetics

Chicken with Quinoa and Veggies

Prep Time: 20 mins
Cook Time: 20 mins
Total Time: 40 mins
Serv­ing: 2

Ingredients

  • 1 Cup Grape toma­toes
  • One Eng­lish cucum­ber, sliced
  • 1 cup of Baby car­rots, chopped
  • 2 slices of Lemon
  • 3/4 tea­spoon gar­lic pow­der
  • Three table­spoons olive oil
  • Salt and ground black pep­per
  • 2 cups chick­en broth
  • 1 cup uncooked tri-colour quinoa, rinsed
  • One large chick­en breast, diced (about 1 cup)

Instructions

  • Bring the chick­en broth to a boil and add the quinoa. Cook, fol­low­ing the instruc­tions on the quinoa pack­age.
  • Sprin­kle the chick­en breast with addi­tion­al salt and pep­per. In a small skil­let, brown the chick­en in the remain­ing two tea­spoons olive oil until cooked through. Set aside.
  • Dis­trib­ute the quinoa into the plate, then even­ly dis­trib­ute the veg­eta­bles and chick­en into each bowl. Driz­zle some gree­ny leaves and spices on top and Enjoy!.
 

Day ♥ 3 ♥

♥ Breakfast ♥

Healthy Breakfast and Dinner Ideas l breakfast and dinner to lose weight l easy breakfast and dinner recipes l healthy breakfast and dinner ideas l breakfast and dinner ideas for diabetics

TURKEY TORTILLA WRAP

Prep Time: 10 mins
Total Time: 1 hour 

Serv­ing: 1 wrap 

Ingredients

  • 1 Tbsp Cream Cheese.
  • 30 g Turkey breast, sliced
  • 2 Tbsp. Ched­dar Cheese sal­sa.
  • 2 let­tuce leaves

Instructions

  • Spread tor­tilla with cream cheese prod­uct, then sal­sa.
  • Top with turkey, cheese and let­tuce. Roll up tight­ly. Wrap in plas­tic wrap.
  • Refrig­er­ate 1 hour.

Serving Suggestion

Serve with a crisp mixed green sal­ad tossed with your favourite Dress­ing and fresh fruit or a cup of fresh­ly home­made orange Juice on the side. Note: You can pre­pare this meal the night before if you want it ready to go in the morn­ing 🙂

Dinner

Healthy Breakfast and Dinner Ideas l breakfast and dinner to lose weight l easy breakfast and dinner recipes l healthy breakfast and dinner ideas l breakfast and dinner ideas for diabetics

MIXED VEGETABLE GRILL

Prep Time: 25 mins
Cook Time: 15 mins
Total Time: 40 mins

Ingredients

  • 3 red bell and yel­low pep­pers, seed­ed and halved
  • Zuc­chi­ni (about 12 ounces total).
  • Japan­ese egg­plant (12 ounces total).
  • 12 mush­rooms
  • 12 Yel­low onions, sliced
  • 1/4 cup plus two table­spoons olive oil
  • Salt and fresh­ly ground black pep­per
  • Three table­spoons bal­sam­ic vine­gar
  • Two gar­lic cloves, minced
  • One tea­spoon chopped fresh Ital­ian pars­ley leaves
  • Chopped fresh basil leaves one tea­spoon
  • 1/2 tea­spoon fine­ly chopped fresh rose­mary leaves

Instructions

  • Place a grill pan over medi­um-high heat or pre­pare the bar­be­cue (medi­um-high heat). Brush the veg­eta­bles with 1/4 cup of the oil to coat light­ly. Sprin­kle the veg­eta­bles with salt and pep­per. Work­ing in batch­es, grill the veg­eta­bles until ten­der and light­ly charred all over, about 8 to 10 min­utes for the bell pep­pers; 7 min­utes for the zuc­chi­ni, egg­plant, and mush­rooms; 4 min­utes for the sliced onions. Arrange the veg­eta­bles on a plat­ter. The key to get­ting those great grill marks is not to shift the veg­eta­bles too fre­quent­ly once they’ve been placed on the hot grill.
  • Mean­while, whisk the remain­ing two table­spoons of oil, bal­sam­ic vine­gar, gar­lic, pars­ley, basil, and rose­mary in a small bowl to blend. Add salt and pep­per to taste. Driz­zle the herb mix­ture over the veg­eta­bles. Serve the veg­eta­bles, warm or at room tem­per­a­ture.

♥ Day 4 ♥

♥ Breakfast ♥

Healthy Breakfast and Dinner Ideas

Healthy Breakfast and Dinner Ideas l breakfast and dinner to lose weight l easy breakfast and dinner recipes l healthy breakfast and dinner ideas l breakfast and dinner ideas for diabetics l breakfast and dinner to lose weight

Oats with Dried Fruit and Nuts

Prep Time: 5–10 mins

Serv­ings: 1

Ingre­di­ents
  • Raw Oat­meal
  • Milk, dairy or nondairy
  • Fresh fruit (Orange, Man­go, blue­ber­ry)
  • Maple syrup or hon­ey (option­al)
  • Oth­er option­al top­pings: shred­ded coconut, almonds, pecans, dried nuts, a sprin­kle of cin­na­mon.
Instruc­tions
  • Scoop a small num­ber of oats into a bowl and cov­er with milk. Allow sit­ting for a minute or two as the oats soak up the milk and get soft­er. Top with fresh fruit and oth­er top­pings of your choice and a driz­zle of maple syrup or hon­ey, if desired. Enjoy!

Dinner

Healthy Breakfast and Dinner Ideas

Healthy Breakfast and Dinner Ideas l breakfast and dinner to lose weight l easy breakfast and dinner recipes l healthy breakfast and dinner ideas l breakfast and dinner ideas for diabetics l breakfast and dinner to lose weight

Steak and Veggie with yellow rice

Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 30 mins

Serv­ings: 4

Ingredients

  • 2 tbsp (25 mL) each rice vine­gar and veg­etable oil
  • 1 tbsp (15 mL) each chilli gar­lic sauce, soy sauce and minced fresh gin­ger root
  • One clove gar­lic, minced
  • 1/4 tsp (1 mL) each salt and pep­per.
  • 375 g Beef Steak (top sir­loin or strip loin)
  • Zuc­chi­ni
  • 1 tsp (5 mL) veg­etable oil
  • 1 Sweet Red Pep­per.
  • 3 cups (750 mL) cooked warm Yel­low rice ( Just add some Tumer­ic while you are cook­ing the rice )

Instructions

In a small bowl, whisk togeth­er vine­gar, oil, chilli gar­lic sauce, soy sauce, gin­ger, gar­lic, salt and pep­per, com­bine five-spice pow­der, sug­ar and salt; rub both sides of steak.

Brush steak with oil. Grill over medi­um heat until medi­um-rare to medi­um, 10 to 15 min­utes.

In a heat­proof pan, place Zuc­chi­ni and red pep­per. Stew until cooked thor­ough­ly.

Serve warm with the yel­low rice. Enjoy!

 

♥ Day 5 ♥ 

Breakfast

Healthy Breakfast and Dinner Ideas

Healthy Breakfast and Dinner Ideas l breakfast and dinner to lose weight l easy breakfast and dinner recipes l healthy breakfast and dinner ideas l breakfast and dinner ideas for diabetics l breakfast and dinner to lose weight

Oatmeal with Fruit and Nuts

Prep Time: 5 mins
Cook Time: 10 mins
Total Time: 15 mins

Serv­ings: 4

Ingredients

  • 1/4 cup Straw­ber­ries and blue­ber­ries.
  • Hand­ful of nuts 
  • 1/2 cup rolled oats
  • 3/4 cup milk (any fat per­cent­age or type) or water
  • 1 table­spoon maple syrup

Directions

  • Place the oats and milk in a small saucepan and swirl to com­bine.
  • Cov­er and cook over medi­um-low heat until the liq­uid comes to a sim­mer.
  • Uncov­er, stir, and con­tin­ue to cook until most of the liq­uid has been absorbed.
  • Remove from the heat and stir in the berries and nuts.
  • Top with maple syrup and serve.

Cook’s Note

If you like your pud­dings a lit­tle sauci­er, adjust the con­sis­ten­cy with a few extra table­spoons of milk while stir­ring in the fruit and Enjoy!

Dinner

Healthy Breakfast and Dinner Ideas

Healthy Breakfast and Dinner Ideas l breakfast and dinner to lose weight l easy breakfast and dinner recipes l healthy breakfast and dinner ideas l breakfast and dinner ideas for diabetics l breakfast and dinner to lose weight

Pan-Fried Haddock with Squash & spinach

Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins

Serv­ings: 4

Ingredients

  • 2 lbs Fresh had­dock
  • Two tbsp oil
  • 1 tsp salt
  • 1/2 pep­per
  • 1 cup All-Pur­pose Flour
  • 2 tsp Onion Pow­der
  • 1 tsp Gar­lic Pow­der

Directions

  • Remove the fil­lets of had­dock from the fridge and set aside. In a sep­a­rate bowl, mix one cup of all-pur­pose flour, and sea­son­ings. My go-to spice mix­ture is 2 tsp onion pow­der, 1 tsp gar­lic pow­der, 1 tsp salt, 1/2 tsp black pep­per.
  • Place the had­dock fil­lets direct­ly in the flour mix­ture and coat lib­er­al­ly
  • Heat oil or clar­i­fied but­ter in a pan on the stove over medi­um-high heat. Allow the oil to heat up and become ‘slick.’ 
  • Add the sea­soned fish fil­let to the hot oil, mak­ing sure first to shake off any excess flour first. The fish should start to siz­zle as soon as it touch­es the pan. Do not attempt to shake or move the fish once it is in the hot pan.
  • Let the fish fry in the pan with­out mov­ing it until you start to see the edges brown. If you let the oil heat up prop­er­ly before adding the fish, the fil­let will ‘release’ from the pan once it has suf­fi­cient­ly been seared. Use a met­al spat­u­la to gen­tly lift an edge of the fried had­dock to test if it lets go of the pan.
  • When the fish can be eas­i­ly lift­ed, flip the fil­let by turn­ing it over onto a ‘new sec­tion’ of the hot fry­ing pan, mak­ing sure there is hot oil under­neath it. 
  • Once the had­dock has been fried on both sides and is gold­en brown. Remove the fish from the pan and serve it imme­di­ate­ly.

Serving Suggestions:

  • 3 tbsp canola oil
  • 2 (10 oz) box­es frozen chopped spinach
  • One tsp ground nut­meg
  • One lemon
  • One Squash, sliced
  • Two cloves gar­lic, chopped

Directions

  • Heat 1 tbsp oil in a large skil­let, add the spinach and cook, stir­ring. Add the nut­meg, salt (in mod­er­a­tion) and pep­per. 
  • Zest the lemon, cut in half and juice. Heat the remain­ing oil in the wok and sauté the squash with the lemon zest and gar­lic, stir­ring for 3 min on high heat.
Serv­ing Sug­ges­tion: Serve with Brown rice or anoth­er favourite grain such as quinoa.

Final thought!

The real trick to man­ag­ing weight is to eat less, but not to feel hun­gry or deprived. Being hun­gry all the time is the end sen­tence for any weight loss diet!
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