Healthy Meal Ideas Featuring Fish, Chicken, Turkey, Vegetables and Dessert

Healthy Meal Ideas

As more people are growing concerned with a healthy diet, more people are starting to look for healthier meal ideas. Healthy meals do not have to be complex or taste terrible. Here are some healthy meal ideas featuring a variety of foods to make your meal planning easier.

Fish Based Healthy Low-Calorie Meals

Fish is an incredibly healthy meat option because of the necessary Omega 3 fatty acids. For those who enjoy it, there are several options for a healthy meal based around fish.

Check out:
• Grilled Tuna Steaks with Salad
• Salmon with Asparagus and Steamed Potatoes
• Tuna Steaks with Cous Cous and Corn on the Cob
• Grilled or Steamed Salmon Seasoned to Taste and Served with a Vegetable Medley

Chicken and Turkey Based Healthy Meals

Chicken and Turkey are far healthier than red meats, and are great alternatives for the people who do not enjoy fish based meals.

Check out these ideas:
• Grilled Chicken with Whole Grain Rice and Steamed Vegetables
• Turkey Casserole with Tomatoes and Sweet Corn
• Grilled Chicken Caesar Salad
• Chicken or Turkey Wraps with Baked Potato
• Chicken or Turkey with Pasta and Steamed Vegetables

Healthy Vegetarian Based Meals

Vegetarian meals are a wonderful way to eat healthy. Even people who are not strictly vegetarian can make a more affordable meal by leaving out the meat component. Since protein and other nutrients found in meat can also come from produce, you don’t have to sacrifice nutrition or taste.

Check out these ideas:
• Stir Fry with your choice of vegetables
• Vegetable Curry with Brown Rice
• Fettuccine Alfredo (provided you still eat cheese products)
• Macaroni and Cheese (provided you still eat cheese products)
• Vegetable Soup
• Spaghetti with Marinara

Healthy Meal Tips for Dessert

Even when eating healthy, we are still going to crave sweet foods. This is where fruit salads, yogurt, and healthy whole grain cereals can come in handy. Freeze plain yogurt and top with a fruit medley to mimic ice cream. Try a Jell-O Pudding Snack, or making your own Jell-O parfait.

When choosing your healthy meal options, remember that fruits and vegetables are important. You can eat lots of them without worrying so much about your calorie intake. Consider low fat and low calorie alternatives to things such as butter and whipped cream. This will make your meals more healthy without having to sacrifice on taste!

If you want to get healthy meals on a budget, consider using a wholesale club to purchase your meat items in bulk. This will cut down on the price per pound and you can purchase several nights worth of meals at once.

To save time cooking, you can prepare all the meat together, freezing it until you are ready to use it. Steamed vegetables are available frozen and will steam in the microwave in the bag, so when you’re in a pinch you can thaw your cooked chicken, turkey, or fish, and serve it with the microwave steamed vegetables for a healthy snack in a hurry.

Make Your Own Healthy Meals

Learn to Conquer Your Fears: Make Your Own Healthy Meals

Making your own healthy meals can be intimidating, but it really doesn’t have to be. Did you know there are more healthy meal options than eating grilled chicken and salads everyday? There are!

Tips to Make Healthy Meals

Most of us are not chefs in the kitchen. In fact, it’s safe to say that very few of us actually like to cook. If that is the case, follow the tips below to create your edible masterpiece. Soon you will be a healthy cooking whiz. Good luck!

Stay away from processed ingredients. Processed ingredients are high in trans-fats, preservatives, and other chemical additives that are dangerous to humans. Instead, make sure you choose to make your meals with natural ingredients. Some examples of natural ingredients include fresh produce, whole eggs, free-range poultry and lean meats.

Organic is better. Organic foods don’t have the synthetic chemicals, sewer sludge or genetically engineered materials that non-organic foods do. The toxins from non-organic food are not good for you, and will mess up your diet plan. Additionally, olive oil, real butter and coconut oil are also all organic, healthy, and add nutritional value to your meals.

Find out what you like. This is a no-brainer. Eating healthy does not mean you are limited in your meal choices. If you find something you like, feel free to experiment in your kitchen to find more delicious, healthy meals that meet your needs. Experimenting in the kitchen can also help you identify the unhealthy vs. healthy ingredients, giving you the opportunity to swap the unhealthy ingredients with healthier options.

No two individuals are the same, so what one person likes may not be what the other person likes. Keep in mind; you may create meals that you don’t think taste good. That is why you should find out what you like and experiment in your kitchen. If you have a friend that is also trying to become healthier, it is a good idea to keep each other accountable, and maybe even cook together and learn from each other. There are several advantages of creating and eating healthy meals.

Advantages

Healthy meals give you more energy, help you lose weight, help you get fit, and keep your overall health at an excellent level. Making healthy meals is easier than you think. If you follow the tips above, you will be a master chef in no time.

3 Top Tips For Healthy Meals

When we are young, the concept of healthy meals is very black and white. Vegetables are good and fast food is bad. Cleaning your plate is good and being wasteful is bad. As we grow up, no one bothers to tell us that, in reality, individual foods are neither good nor bad- only too much food is bad. In fact, the idea that we need to clean our plates has gotten us into big trouble.

As it turns out, nutrition isn’t black and white at all. On a physiological level, it can be extremely complicated. Sometimes we do all the right things and still can’t seem to manage our weight, our energy, or our health. Of course, if we could only live on the Biggest Loser Ranch we wouldn’t have any of the obstacles that make eating healthy meals so complicated and impractical in the real world.

If only there were a few simple rules that made eating healthy simple?!

The good news is, there are three simple tips that can make healthy meals more of a no brainer. After all, we don’t all have the time or money to study nutrition, to visit a certified nutritionist, or to order all our meals packaged and ready-to-eat.

If you assess your diet regarding the three guidelines below, you will be doing a better job than most towards getting the nutrients and energy your body needs. (And by “diet” I don’t mean that four letter word that signifies perpetual deprivation but simply, what you consume daily.)

The Three Tips are to
1) keep your meals colorful
2) keep your meals small and frequent, and
3) keep your meals fresh.

As we explore these criteria in a little more depth, it will highlight some reasons you should incorporate them into your lifestyle.

1) Keep Your Healthy Meals Colorful

Our body needs six different nutrients to function optimally during the day. These include carbohydrates, proteins, fat, vitamins, minerals, and water. Most of us don’t have time or sufficient interest to make getting our daily allowance of amino acids and essential vitamins a scientific venture. So how can you make sure you are getting what you need? Answer: by keeping your meals colorful. It is that simple.

Picture a plate containing fish and chips beside a smoked salmon salad with a whole grain roll. One of these plates is monochromatic and the other has reds, greens, browns and whatever else your imagination used to dress it up. The more colorful plate has half the calories, more than twice the nutritional benefit, and will provide more lasting energy. Meanwhile, the monochromatic plate is also more likely to make you feel sluggish and desperately thirsty as a result of excessive sodium levels. The point is, picking healthy meals is a choice you are free to make.

While carbohydrates ( like bread, potatoes, rice, and starchy vegetables) and protein ( like meat, beans, and dairy) should be components of every meal, the more fruits and vegetables you add, the healthier and more colorful your meal will be. Even adding peas and carrots to the fish and chips plate would significantly increase the nutritional value of this dish. Presentation is not just for cooking shows- it is for your health, too.

People who eat mindfully (or in other words, don’t have a weight problem) enjoy food with all of their senses. Practice making your meals and snacks colorful by incorporating a variety of food groups. This way they will be a feast for your senses, your belly, and your body.

2) Keep Your Healthy Meals Smaller and More Frequent

A healthy eating schedule is going to vary from person to person. Three square meals a day is sometimes the only thing someone has time to prepare and enjoy. However, food is fuel. If you are hungry, eat. If you are not hungry, don’t. For many people, enjoying 4-6 smaller meals everyday actually helps them function more efficiently.

Deprivation is not beneficial for your body or mind. You have to eat to lose. However, most of us are used to mindlessly eating portion sizes that are larger than what we really need. You want to be satisfied but not stuffed.

More frequent, smaller meals keep your metabolism revved and make it less likely that you will store food as fat instead of burning it for fuel. It also keeps your energy levels and blood sugar levels steady which decreases the likelihood of overeating at your next meal or suffering crashes in energy that cause you to crave lousy, processed foods and sweets.

Anyone who has ever grocery shopped on an empty stomach knows that creating healthy meals is easier if you don’t let yourself get overly hungry. By making sure you have a healthy breakfast and healthy snacks available for the day ahead, you will be significantly less likely to feel the need to stuff your face and you will find it easier to manage your weight. Overall, focusing on eating to keep your energy up and your hunger under control will help you be a pleasant, healthy person.

3) Keep Your Foods Fresh

Eating healthy meals doesn’t mean buying packaged foods that say they are healthy on the outside of the box. Healthy meals should include fresh foods. If everything you eat is unwrapped, microwaved, delivered, or frozen, you need a serious diet overhaul. What your body craves is nutrients, not preservatives and added chemicals. Processed foods are more calorically dense and harder for your body to breakdown so they are more likely to be stored as fat than natural food.

If the ingredients list on a packaged food item is a bunch of words you don’t recognize or have never seen before, don’t buy it. Instead, build a skill for life and learn to cook the meal from raw ingredients. Ingredients that aren’t in your granny’s pantry, don’t habitually belong in yours. In other words,” if it doesn’t grow, let it go”. While it may seem like a convenient time saver now to buy the ready made stuff, preparing your own healthy meals will help you live longer, easily making up for the time it takes to prepare meals in the long run.

It takes conscious effort to incorporate these rules into your daily routine, but they will quickly become habitual with practice. Your efforts start in the grocery store where you can focus on choosing fresh foods and ingredients that will allow for plenty of nutritious choices for healthy meals and snacks in the days ahead. Then all you have to do is focus on including a variety of food groups to ensure you always add at least a splash of color. When it comes to fruits and vegetables, the more the merrier as far as your body is concerned.

Making color a priority, eating smaller meals as frequently as your hunger dictates, and seeking out fresh foods will pay off. In fact, assessing your healthy meals along these three guidelines might just help you save your health and your money. The more you fill your body with quality nutrients, the less you will crave U.F.O’s (unidentified food objects). After all, having access to and eating healthy meals is a luxury, not a punishment.

How to Create a Healthy Meal Plan For Your Family

Creating a healthy family meal plan may seem overwhelming at first. If you find yourself to be overwhelmed when planning your family meal plan there are a few tips that will help you get control of your dinnertime chaos. Once you realize the time, money and stress you will save by incorporating a family meal plan into your household you will be hooked.

Here are some tips that will help you get your healthy family meal plan created.

Get your family involved. Gather your family together and take the opportunity to let everyone have some say in what is for dinner. This will give your family a role in deciding what is for dinner and help them realize how much work goes into planning and preparing for dinner.
Don’t plan meals that you will not have time to prepare. If you have a hectic schedule then make sure you plan quick and easy meals. If you only have 30 minutes to prepare a meal then don’t plan a meal that will take more than that to prepare.
Take advantage of the “cook once, eat twice” logic. If you are making roasted chicken on Monday and know you will have extra then simply plan a meal for later in the week using the left over roasted chicken. This will cut down on some preparation time and will save money by utilizing the left over chicken.
Plan a soup and salad day on hectic days. Soups and salads are easy to prepare and will be an easy meal to serve on the days you know you will be tired.

While starting a meal plan may be overwhelming at first you will be happy once it is completed. After you get several meal plans done you can use them over and over again on rotation. It will be much easier knowing what you are making for dinner and be able to look forward to taking away the dinnertime stress that exists when there is not a healthy family meal plan. Besides saving money, time and stress you will find it so much more enjoyable to sit down around the table and eat a healthy meal with your family.

Written by: Trish Holfelder

Trish is a mother of 5. She freelances her skills as a Virtual Assistant and operates several family friendly blogs.