Many of us are always looking for ways to improve our lifestyles. Whether that be by exercising more, taking care of our mental health, or training ourselves out of bad habits. Yet, when it comes to cooking healthier meals at home, it can be difficult to know where to start.
The good news is that eating healthily doesn’t have to mean compromising on taste or comfort.
To help you get started, we’ve compiled a list of 12 delicious and healthy recipes that are ideal for breakfasts, lunches, dinners, and snacks throughout the year.
Healthy breakfast ideas
Smashed avocado on sweet potato toast
Avocado on toast is one of the most popular breakfasts around – and, from a health perspective, it packs a real punch.
Avocados are highly nutritious and contain 20 different vitamins and minerals – including high amounts of vitamins K, C, B5, B6, and E. Plus, they’re high in folate, fibre, and potassium, which helps support healthy blood pressure levels. And because they’re packed with heart-healthy monounsaturated fats, they can also help protect against heart disease and high cholesterol.
If you like eating avocado in the morning, why not make your breakfast that bit healthier by swapping your toast for sweet potato?
Sweet potatoes are also incredibly nutritious. Aside from being packed with vitamins, they’re also rich in antioxidants that protect your body from free radicals, which are unstable molecules linked to health conditions like cancer and heart disease.
This recipe for smashed avocado on sweet potato toast from Tasty is a wonderful way to combine these two superfoods – and it’s also quick and easy to make.
Simply slice the sweet potato lengthwise, place in a toaster, top with avocado, and garnish with crumbled feta, cherry tomatoes, or even bacon. A handful of pomegranate seeds and/or a sprinkling of fresh chilli also make nice touches.
If you like to start your morning with eggs, why not try making a healthy shakshuka?
Shakshuka is a Middle Eastern and North African egg-based dish that’s simple, healthy, and satisfying – plus, it packs in around four of your five-a-day. The word ‘shakshuka’ means ‘a mixture’, and that’s exactly what this dish is: a tasty and health-boosting mixture of tomatoes, peppers, onions, and spices, with poached eggs on top.
Shakshuka is quick to prepare, the ingredients are cheap to buy, and you can make it all in one pan. Plus, because it’s so customisable, this recipe is great for using up other ingredients you have in the fridge. This classic shakshuka recipe from BBC Good Food makes for a wholesome brunch, lunch, or breakfast.
If you like to watch recipe videos, check out the one below, where the chef throws in some extra mushrooms to make it even more nutritious. Of course, this is just one example of all the additional ingredients you can add to your own shakshuka.
Banana and cinnamon porridge
Porridge is a staple all-year-round breakfast – and for good reason. It’s warming, filling, cheap, nutritious, and easily customisable – which can keep it interesting each morning.
While there are many different ingredients you can add to your porridge to spice it up, the simple combination of bananas and cinnamon is delicious, hearty, and comforting, and also provides many health benefits.
Though porridge itself is healthy, adding bananas gives it another welcome dose of fibre, which can help lower cholesterol levels and improve gut health. Bananas are also high in potassium which, as we’ve mentioned, is an essential mineral that keeps our blood pressure in check, and the cinnamon gives us a healthy dose of antioxidants.
What’s more, the fibre and carbohydrates in this dish can help to keep you feeling full and stave off unhealthy cravings throughout the day.
Check out this banana and cinnamon porridge recipe by Cook Veggielicious if you’d like to give it a go.
Healthy lunch ideas
Moroccan chickpea soup
Soup is a classic lunch dish with endless variations that can be enjoyed all year round. And if you’re after a wonderfully filling, comforting meal that’s just as healthy as it is delicious, why not try making Moroccan chickpea soup?
Cheap, easy to make, and high in protein, one of the best things about this dish is that it’s made using store cupboard staples, so you may not even need to pop to the shops before making it.
Because chickpeas are high in vitamins, minerals, and fibre, they have many notable health benefits. For example, they can improve digestion, support weight management, reduce the risk of disease, and maintain bone health. And because they’re packed with protein, they’ll help keep you full until dinner time.
Moroccan chickpea soup is also easy to tweak and adapt to all tastes and diets. It can be eaten along with bread or rice – though it’s filling enough by itself. Have a look at this recipe from Hungry Healthy Happy if you want to make your own Moroccan chickpea soup.
Jacket potato with chilli
A jacket potato with chilli makes a perfect mid-week lunch because it’s cheap, easy to prepare, and incredibly satisfying.
Knocking together a quick chilli only takes around 10 minutes, and while a jacket potato needs around an hour in the oven, you can keep your chilli on a low heat during this time, allowing the flavours to infuse while you get on with other things. Alternatively, you can save time by cooking your potato in the microwave.
Aside from being warm and filling, baked potatoes are packed with nutrients and can reduce inflammation, aid digestion, and improve metabolism – although if you want to be even healthier, you could use a sweet potato instead. Sweet potatoes contain significantly higher levels of vitamin A, and have a lower glycemic index – meaning they’re less likely to cause blood sugar levels to spike.
Whether you make it meat-based or veggie, chilli can also be very healthy. Because it contains beans, it’s high in fibre and protein, and the peppers and tomatoes are high in vitamin C, which can help to boost your immune system.
If you’d like to make traditional chilli con carne, try this BBC Good Food recipe, which uses beef mince. Alternatively, you can make this popular plant-based chilli by Cookie + Kate. For more ideas, have a watch as Jamie Oliver makes a hearty veggie chilli in the video below.
Super green spaghetti
If you’re looking for a quick, filling, and great-tasting lunch, why not make a pasta dish that’s packed with health-boosting green vegetables, like Jamie Oliver’s super green spaghetti?
Many of us will have greens like kale and cavolo nero (black cabbage) sitting in the fridge, and using them to make a silky smooth pasta sauce is a handy way to use these hardy vegetables. The fact that they’re noted among the most nutritious plant foods is just an added bonus.
Both cavolo nero and kale are high in antioxidants; vitamins K, A, and C; as well as plenty of B vitamins, so they’re enormously helpful in supporting a healthy immune system. Plus, they’re also high in essential minerals like calcium, iron, and manganese, which our body needs to function properly.
Jamie’s recipe can be made in under 15 minutes – and if you don’t have kale or cavolo nero, you can always use spinach. For an extra protein boost, you can dot some ricotta cheese on top, add a scattering of pine nuts, or serve with a piece of grilled salmon or chicken.
Healthy dinner ideas
Turkey and vegetable shepherd’s pie
When thinking of popular comfort food, shepherd’s pie is definitely up there. Relaxing in the evening after a long day’s work and tucking into mashed potato-smothered shepherd’s pie can instantly boost your mood. But why not get the best of both worlds and make this classic comfort food a bit healthier?
Shepherd’s pie is traditionally made with lamb (like this recipe from Jamie Oliver), but if you want to cut down on cholesterol, you could always swap red meat for white meat, like this turkey and vegetable shepherd’s pie by Tastes of Home.
Or you can leave out the meat altogether and make a vegetable pie, like this one from BBC Good Food. Packed with carrots, peas, potatoes, onions, cauliflower and tomatoes, just one portion contains all of your recommended five-a-day.
If you’re plant-based, why not have a go at making Jamie Oliver’s veggie shepherd’s pie, which is packed with lentils and fluffy sweet potato? Or try this vegan shepherd’s pie by Loving It Vegan, which uses veggie mince and mushrooms?
Cauliflower tikka masala
Chicken tikka masala has long been one of the nation’s favourite dishes – and for good reason. The creamy, spicy curry sauce is packed with flavour and seriously comforting.
Though, unfortunately, comfort food isn’t always healthy and chicken tikka masala is often no exception because it contains lots of heavy cream, ghee, and oil (the average portion contains a shocking 1,249 calories and 90.8 grams of fat).
But if you love the flavours of tikka masala, why not try making this cauliflower tikka masala dish by Vegetarian Gastronomy? Because it uses coconut milk instead of dairy cream, this dish is entirely cholesterol-free. Plus, it also contains cashews, which are packed with fibre, heart-healthy fats, and protein. They’re also high in copper, magnesium, and manganese (nutrients that are needed for energy, brain health, immunity, and bone health).
Another health-boosting ingredient in this dish is turmeric, which is known for its anti-inflammatory properties and can help prevent heart disease, eye conditions, and Alzheimer’s.
Plus, cauliflower itself is very nutritious. It can reduce blood pressure, and is high in choline (a key nutrient for brain health) and sulforaphane, which can reduce the risk of cancer.
Healthy fish pie
Fish pie is another classic comfort food favourite. Oily fish is rich in protein and omega-3 fats, which are important for boosting brain health. They can help reduce the risk of dementia and Alzheimer’s disease, slow cognitive decline, improve memory, and lower stress.
However, because fish pie often contains creamy fillings – like buttery pastry, cheese, or mashed potato toppings – it can also be very high in fats, cholesterol, and overall calories. The good news is that it’s easy to make a few small tweaks and create a healthier version of this beloved dish.
Have a look at these healthy fish pie recipes from BBC Good Food. Recipes include salmon en croute, Mediterranean fish gratins, and fish pie with a swede and potato topping. Alternatively, check out this healthy fish pie recipe from the BBC, which uses low-fat soft cheese, and is only 409 calories per serving.
For more fish pie inspiration, have a watch of the video below.
Healthy snack ideas
Our busy day-to-day lives can sometimes make us feel hungrier than usual, and give us the urge to fill up on comforting, sugary snacks. If you enjoy snacking or have a sweet tooth, why not try making chia pudding?
Chia seeds are nutritional powerhouses: they’re packed with fibre and omega-3 fatty acids, are high in protein and contain essential minerals and antioxidants. Eating chia seeds can improve digestive health and reduce the risk of heart disease and diabetes.
The idea of snacking on seeds may not sound too exciting, but aside from their health-boosting properties, chia puddings are creamy, rich, and indulgent. Plus, they’re incredibly simple to prepare and can be eaten as a healthy dessert, breakfast, or snack.
To make your own, have a look at these delicious chia seed pudding recipes. From chocolate and raspberry to coconut cream, hopefully there’s a pudding for every palate. Or, for more inspiration, why not check out our article; 7 health benefits of chia seeds and different ways to use them?
Nuts are another healthy snack. Because they’re high in B vitamins – which convert food to energy – and magnesium – which prevents muscle tiredness – they can help to ward off fatigue. Plus, they also boost the body’s production of serotonin (a happy hormone), which can improve your mood.
If that wasn’t enough reason to get snacking on nuts, they also contain healthy fats that act as natural anti-inflammatories.
Rather than simply snacking on nuts from a bag, why not make your own muesli bars like these grab-and-go bars from Taste? Chewy and delicious, they’re incredibly simple to make. And because they contain oats as well as plenty of dried fruit, they’ll provide a welcome dose of fibre and vitamins – giving you the energy to power through the day.
Spicy cauliflower bites
If you enjoy snacking on food that has a kick, why not try making some spicy cauliflower bites?
Cauliflower may not seem like an obvious choice for a snack, but because it’s so low in calories yet high in vitamins, it’s actually ideal. There are big benefits to eating more cauliflower: it’s a rich source of antioxidants, can aid in weight loss, and because it’s so high in fibre, it helps slow digestion and keeps you feeling full.
These sriracha-buffalo cauliflower bites by Eating Well are a healthy alternative to chicken wings. Not only do they contain more fibre, minerals, and vitamins, but they’re also baked instead of fried, further reducing the calories and fat count.
To find out more about the powerful perks of cauliflower, check out our article; The health benefits of cauliflower and how to cook low-carb meals with it.
Sometimes, we might all have to work a bit harder to be healthy – whether that’s making ourselves exercise when we don’t feel like it, or making sure we’re eating a fresh and healthy diet. But, as many of these healthy recipes prove, you don’t have to be a whizz in the kitchen to eat well – and you certainly don’t have to live on salads.
Experimenting with different recipes and trying new foods can be extremely enjoyable and rewarding, and knowing you’re taking steps to protect your health is just an added bonus.
For more healthy recipe ideas, head over to the diet and nutrition section of our website. Here, you’ll find plenty of inspiration including low-carb, baking, and healthy snack recipes. Or head over to Rest Less Events to see if there are any upcoming healthy cooking demonstrations.
Do you have any favourite healthy recipes, or do any of our suggestions whet your appetite? We’d love to hear your ideas in the comments below.