Category: Free Recipes

The Best 22 Chicken Recipes. New Delicious Recipes!

gocechefLeave a Comment on The Best 22 Chicken Recipes. New Delicious Recipes!

List Of 22 Chicken Recipes:

1. Best Grilled Chicken Recipe: Juicy and Flavorful

2. Perfect Fried Chicken Recipe

3. Perfect Roast Chicken Recipe: Tender and Juicy

4. Baked Garlic Parmesan Chicken

5. Lemon Garlic Chicken

6. Chicken and Vegetable Skewers

7. Chicken and Broccoli Stir-Fry

8. Chicken Alfredo

9. Chicken and Mushroom Skillet

10. Chicken Parmesan Meatballs

11. Grilled Chicken with Peach Salsa

12. Chicken Fajita Salad

13. Chicken and Rice Soup

14. Chicken Quesadillas

15. Chicken Curry

16. Chicken Teriyaki Bowl

17. Chicken Enchiladas

18. Grilled Chicken with Mango Salsa

19. Chicken and Mushroom Risotto

20. Chicken Caesar Salad

21. Buffalo Chicken Wrap

22. Lemon Herb Grilled Chicken

*Download These 22 Recipes For Free

Delicuous chicken wings
Delicious chicken wings

Best Grilled Chicken Recipe: Juicy and Flavorful

Grilled chicken is a delicious and healthy protein option for any meal. Whether you’re cooking for a family dinner or hosting a summer barbecue, a juicy and flavorful grilled chicken recipe is sure to impress your guests.

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 1/4 cup olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon paprika
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • juice of 1 lemon

Instructions:

  1. In a small bowl, whisk together olive oil, minced garlic, paprika, dried oregano, salt, black pepper, and lemon juice.
  2. Place chicken breasts in a large resealable plastic bag and pour the marinade over the chicken.
  3. Seal the bag and refrigerate for at least 30 minutes or up to 4 hours.
  4. Preheat your grill to medium-high heat.
  5. Remove the chicken from the marinade and discard the remaining marinade.
  6. Grill the chicken for 6-8 minutes per side, or until the internal temperature reaches 165°F. Let the chicken rest for 5 minutes before slicing and serving.

Calories: This recipe makes 4 servings. Each serving contains approximately 285 calories.

Perfect Fried Chicken Recipe

Fried chicken is a classic comfort food that is loved by many. Whether you’re cooking for a family dinner or hosting a party, a perfectly fried chicken recipe will surely be a hit. In this article, we’ll share our favorite recipe for fried chicken that is crispy on the outside and juicy on the inside.

Ingredients:

  • 8 pieces of chicken (a combination of thighs, drumsticks, and wings)
  • 1 quart of buttermilk
  • 2 cups of all-purpose flour
  • 2 teaspoons of salt
  • 2 teaspoons of garlic powder
  • 2 teaspoons of paprika
  • 1 teaspoon of black pepper
  • 1/2 teaspoon of cayenne pepper
  • Vegetable oil for frying
  •  

Instructions:

  1. Place the chicken pieces in a large bowl and cover them with buttermilk.
  2. Let the chicken marinate in the refrigerator for at least 4 hours, or overnight.
  3. In a large, shallow dish, mix the flour, salt, garlic powder, paprika, black pepper, and cayenne pepper.
  4. Heat the vegetable oil in a large, heavy-bottomed pot over medium-high heat.
  5. The oil should reach a temperature of 350°F.
  6. Remove the chicken pieces from the buttermilk and let any excess liquid drip off.
  7. Coat the chicken pieces in the flour mixture, making sure to shake off any excess flour.
  8. Carefully place the chicken pieces in the hot oil, being careful not to overcrowd the pot.
  9.  Fry the chicken for 12-15 minutes until the internal temperature reaches 165°F.
  10. Use tongs to remove the chicken from the oil and place it on a wire rack to drain any excess oil.

This recipe makes 8 servings. Each serving contains approximately 410 calories.

Perfect Roast Chicken Recipe: Tender and Juicy

Roast chicken is a classic dish that can be enjoyed any day of the week. A perfectly cooked roast chicken is tender, juicy, and full of flavor. In this article, we’ll share our favorite recipe for a perfect roast chicken that is sure to impress your guests.

Ingredients:

  • 1 whole chicken (approximately 4 pounds)
  • 2 lemons, cut into quarters
  • 1 onion, cut into quarters
  • 3 cloves of garlic, peeled and crushed
  • 2 sprigs of fresh rosemary
  • 2 sprigs of fresh thyme
  • 3 tablespoons of unsalted butter, softened
  • Salt and pepper
  • Olive oil

Instructions:

  1. Preheat your oven to 425°F.
  2. Rinse the chicken with cold water and pat it dry with paper towels.
  3. Season the chicken generously with salt and pepper, both inside and out.
  4. Stuff the chicken cavity with lemon quarters, onion quarters, garlic, rosemary, and thyme.
  5. Truss the chicken with kitchen twine to help it cook evenly.
  6. Rub the softened butter all over the outside of the chicken.
  7. Drizzle the chicken with olive oil.
  8. Place the chicken in a roasting pan, breast-side up.
  9. Roast the chicken in the preheated oven for 1 hour and 15 minutes, or until the internal temperature of the thickest part of the chicken reaches 165°F.
  10. Let the chicken rest for 10-15 minutes before carving and serving.

This recipe makes 4-6 servings. Each serving contains approximately 370 calories.

Baked Garlic Parmesan Chicken

Calories: 350 per serving

Quantity: 4 servings

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 1/4 cup butter, melted
  • 3 cloves garlic, minced
  • 1/2 cup grated Parmesan cheese
  • 1/4 cup breadcrumbs
  • Salt and pepper, to taste

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Place chicken breasts in a baking dish.
  3. In a small bowl, mix together melted butter and minced garlic. Brush over chicken.
  4. In another bowl, combine Parmesan cheese, breadcrumbs, salt, and pepper. Sprinkle over chicken.
  5. Bake for 25-30 minutes, or until chicken is cooked through.

Top 10 Salad Recipes

Lemon Garlic Chicken

Calories: 280 per serving

Quantity: 4 servings

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 2 cloves garlic, minced
  • 1/4 cup olive oil
  • Juice of 1 lemon
  • Salt and pepper, to taste

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Place chicken breasts in a baking dish.
  3. In a small bowl, whisk together minced garlic, olive oil, lemon juice, salt, and pepper.
  4. Pour mixture over chicken breasts.
  5. Bake for 25-30 minutes, or until chicken is cooked through.
 70 Chicken Dinner Recipes

Chicken and Vegetable Skewers

Calories: 250 per serving

Ingredients:

  • 4 chicken breasts, cut into cubes
  • 1 red bell pepper, cut into cubes
  • 1 yellow bell pepper, cut into cubes
  • 1 red onion, cut into cubes
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Preheat the grill to medium-high heat.
  2. Thread chicken and vegetables onto skewers.
  3. Brush with olive oil and sprinkle with salt and pepper.
  4. Grill for 8-10 minutes, occasionally turning until the chicken is cooked through and the vegetables are charred.

Chicken and Broccoli Stir-Fry

Calories: 300 per serving

Ingredients:

  • 4 chicken breasts, cut into strips
  • 1 head of broccoli, cut into florets
  • 2 tbsp soy sauce
  • 1 tbsp cornstarch
  • 1 tsp garlic powder
  • Salt and pepper to taste

Instructions:

  1. Heat a large skillet over medium-high heat.
  2. Add chicken and cook until browned, about 5-7 minutes.
  3. Add broccoli and cook for another 5 minutes.
  4. In a small bowl, whisk together soy sauce, cornstarch, garlic powder, salt, and pepper.
  5. Pour the mixture over the chicken and broccoli and cook for 1-2 minutes until the sauce thickens.

Custom 7-Day Healthy Meal Plan for a Family with Ingredients and Recipes

 

Chicken Alfredo

Calories: 500 per serving

Ingredients:

  • 1 lb fettuccine pasta
  • 4 chicken breasts, cut into strips
  • 2 cups heavy cream
  • 1 cup grated parmesan cheese
  • 2 cloves garlic, minced
  • Salt and pepper to taste

Instructions:

  1. Cook the pasta according to package instructions and drain.
  2. Season chicken with salt and pepper and cook in a skillet over medium-high heat until browned about 5-7 minutes.
  3. Add garlic and cook for another minute.
  4. Add heavy cream and parmesan cheese to the skillet and stir until the cheese is melted and the sauce is thickened.
  5. Serve the chicken and sauce over the cooked pasta.

 

barbecue chicken recipe
barbecue chicken recipe

 

Chicken and Mushroom Skillet

Calories: 350 per serving

Quantity: 4 servings

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 8 oz sliced mushrooms
  • 2 garlic cloves, minced
  • 2 tbsp butter
  • 1/4 cup white wine
  • Salt and pepper to taste

Instructions:

  1. Heat a skillet over medium-high heat and melt butter.
  2. Add the chicken and cook until browned on both sides.
  3. Add the mushrooms and garlic to the skillet and cook until the mushrooms are tender.
  4. Add the white wine to the skillet and simmer for a few minutes until the liquid reduces.
  5. Serve hot.

Chicken Parmesan Meatballs

Calories: 400 per serving

Quantity: 4 servings

Ingredients:

  • 1 lb ground chicken
  • 1/2 cup breadcrumbs
  • 1/2 cup grated parmesan cheese
  • 1 egg
  • 2 garlic cloves, minced
  • Salt and pepper to taste
  • 1 cup tomato sauce
  • 1/2 cup shredded mozzarella cheese

Instructions:

  1. Preheat the oven to 375°F.
  2. In a bowl, mix together ground chicken, breadcrumbs, parmesan cheese, egg, garlic, salt, and pepper.
  3. Form the mixture into meatballs and place them on a baking sheet.
  4. Bake the meatballs for 20-25 minutes until cooked through.
  5. Top the meatballs with tomato sauce and mozzarella cheese and bake for another 5-10 minutes until the cheese is melted.
  6. Serve hot.
  7.  

8 Best Air Fryer Meals.

 

Grilled Chicken with Peach Salsa

Calories: 250 per serving

Quantity: 4 servings

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 2 ripe peaches, diced
  • 1/2 red onion, diced
  • 1 jalapeño pepper, seeded and diced
  • 1/4 cup chopped fresh cilantro
  • 1 lime, juiced
  • Salt and pepper to taste

Instructions:

  1. Preheat the grill to medium-high heat.
  2. Season the chicken breasts with salt and pepper.
  3. Grill the chicken for 6-7 minutes per side until cooked through.
  4. In a bowl, mix the diced peaches, red onion, jalapeño pepper, cilantro, lime juice, salt, and pepper.
  5. Serve the grilled chicken with peach salsa on top.

*More recipe ideas

Chicken Fajita Salad

Calories: 400 per serving

Quantity: 4 servings

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 2 bell peppers, sliced
  • 1 red onion, sliced
  • 2 tbsp olive oil
  • 1 tsp chili powder
  • 1 tsp cumin
  • Salt and pepper to taste
  • 4 cups chopped romaine lettuce
  • 1 cup cherry tomatoes, halved
  • 1 avocado, diced
  • 1/4 cup chopped fresh cilantro
  • Juice of 1 lime

Instructions:

  1. Heat a large skillet over medium-high heat and add olive oil.
  2. Add the chicken, bell peppers, red onion, chili powder, cumin, salt, and pepper to the skillet and stir-fry until the chicken is cooked through.
  3. In a bowl, mix together the romaine lettuce, cherry tomatoes, avocado, cilantro, and lime juice.
  4. Serve the chicken fajita mixture on top of the salad.

 

Chicken and Rice Soup

Calories: 300 per serving

Quantity: 4 servings

Ingredients:

  • 2 boneless, skinless chicken breasts
  • 1 cup white rice
  • 2 garlic cloves, minced
  • 2 celery stalks, diced
  • 2 carrots, diced
  • 1 onion, diced
  • 6 cups chicken broth
  • Salt and pepper to taste

Instructions:

  1. In a large pot, bring chicken broth to a boil.
  2. Add chicken breasts to the pot and simmer for 20-25 minutes until the chicken is cooked through.
  3. Remove the chicken from the pot and shred it with a fork.
  4. Add the rice, garlic, celery, carrots, and onion to the pot and simmer for 15-20 minutes until the rice and vegetables are tender.
  5. Add the shredded chicken back to the pot and season with salt and pepper to taste.
  6. Serve hot.

Chicken Quesadillas

Calories: 350 per serving

Quantity: 4 servings

Ingredients:

  • 2 boneless, skinless chicken breasts
  • 1 red bell pepper, sliced
  • 1 yellow onion, sliced
  • 1 jalapeño pepper, seeded and diced
  • 2 cups shredded cheddar cheese
  • 4 flour tortillas
  • Salt and pepper to taste

Instructions:

  1. Cut the chicken breasts into bite-sized pieces and season with salt and pepper.
  2. In a large skillet, cook the chicken until browned and cooked through.
  3. Remove the chicken from the skillet and set aside.
  4. Add the red bell pepper, yellow onion, and jalapeño pepper to the skillet and cook until the vegetables are tender.
  5. Lay out the flour tortillas on a flat surface and sprinkle shredded cheddar cheese on half of each tortilla.
  6. Spoon the cooked chicken and vegetable mixture onto the cheese.
  7. Fold the other half of the tortilla over the filling to make a quesadilla.
  8. Cook the quesadillas in a skillet over medium-high heat until the cheese is melted and the tortillas are crispy.
  9. Cut the quesadillas into wedges and serve hot.

Chicken Curry

Calories: 400 per serving

Quantity: 4 servings

Ingredients:

  • 4 boneless, skinless chicken breasts, cut into bite-sized pieces
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 2 tbsp curry powder
  • 1 tbsp ginger paste
  • 1 can (14 oz) diced tomatoes
  • 1 can (14 oz) coconut milk
  • Salt and pepper to taste
  • Fresh cilantro for garnish

Instructions:

  1. In a large saucepan, cook the chicken until browned and cooked through. Remove from the saucepan and set aside.
  2. In the same saucepan, sauté the onion and garlic until softened.
  3. Add the curry powder and ginger paste to the saucepan and cook for 1-2 minutes until fragrant.
  4. Pour in the diced tomatoes and coconut milk and bring to a simmer.
  5. Add the cooked chicken to the saucepan and let simmer for 10-15 minutes.
  6. Season with salt and pepper to taste.
  7. Serve hot, garnished with fresh cilantro.

 *Download Recipes Free

Chicken Teriyaki Bowl

Calories: 400 per serving

Quantity: 4 servings

Ingredients:

  • 4 boneless, skinless chicken breasts, cut into bite-sized pieces
  • 1 cup uncooked rice
  • 1/4 cup soy sauce
  • 2 tbsp honey
  • 1 tbsp rice vinegar
  • 2 garlic cloves, minced
  • 1 tbsp cornstarch
  • 1 tbsp water
  • 1 tbsp vegetable oil
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 1 onion, chopped

Instructions:

  1. Cook the rice according to package instructions.
  2. In a small bowl, whisk together the soy sauce, honey, rice vinegar, and garlic.
  3. In a separate small bowl, mix together the cornstarch and water to make a slurry.
  4. In a large skillet, heat the vegetable oil over medium-high heat.
  5. Add the chicken to the skillet and cook until browned and cooked through.
  6. Add the chopped bell peppers and onion to the skillet and sauté for 2-3 minutes, until slightly softened.
  7. Pour the soy sauce mixture over the chicken and vegetables and stir to coat.
  8. Add the cornstarch slurry to the skillet and stir until the sauce thickens.
  9. Serve the chicken and vegetables over the cooked rice.

Chicken Enchiladas

Calories: 450 per serving

Quantity: 4 servings

Ingredients:

  • 4 boneless, skinless chicken breasts, cooked and shredded
  • 8 corn tortillas
  • 2 cups shredded cheddar cheese
  • 1/2 cup chopped onion
  • 1 can (14 oz) enchilada sauce
  • 1 can (4 oz) diced green chilies
  • Sour cream and chopped cilantro for garnish

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. In a large bowl, mix together the shredded chicken, half of the shredded cheese, and chopped onion.
  3. Warm the corn tortillas in a microwave or oven.
  4. Spoon the chicken mixture onto each tortilla and roll up.
  5. Place the rolled tortillas seam-side down in a baking dish.
  6. Pour the enchilada sauce over the rolled tortillas.
  7. Sprinkle the remaining shredded cheese and diced green chilies over the top.
  8. Bake for 20-25 minutes, until the cheese, is melted and bubbly.
  9. Garnish with sour cream and chopped cilantro before serving.

More Healthy Meal Ideas

 

Grilled Chicken with Mango Salsa

Calories: Approximately 250 calories per serving

Quantity: 4 servings

Ingredients:

  • 4 boneless, skinless chicken breasts
  • Salt and pepper, to taste
  • 1 tablespoon olive oil
  • 1 large mango, peeled and diced
  • 1/2 red onion, diced
  • 1 red bell pepper, diced
  • 1 jalapeño pepper, seeded and minced
  • Juice of 1 lime
  • 2 tablespoons chopped fresh cilantro

Instructions:

  1. Preheat a grill or grill pan to medium-high heat.
  2. Season the chicken breasts with salt and pepper on both sides.
  3. Brush the chicken with olive oil and place it on the grill.
  4. Grill the chicken for 6-7 minutes per side, or until fully cooked.
  5. While the chicken is cooking, prepare the mango salsa by combining the diced mango, red onion, red bell pepper, jalapeño pepper, lime juice, cilantro, and a pinch of salt in a bowl.
  6. Serve the grilled chicken with the mango salsa on top.

Chicken and Mushroom Risotto

Calories: 380 per serving

Quantity: 4 servings

Ingredients:

  • 1 tbsp olive oil
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 cup Arborio rice
  • 4 cups chicken broth
  • 1/2 cup dry white wine
  • 2 cups sliced mushrooms
  • 2 boneless, skinless chicken breasts, cooked and shredded
  • 1/4 cup grated Parmesan cheese
  • Salt and pepper to taste

Instructions:

  1. In a large saucepan, heat the olive oil over medium heat.
  2. Add the chopped onion and garlic to the saucepan and sauté until the onion is translucent.
  3. Add the Arborio rice to the saucepan and stir to coat with the onion and garlic mixture.
  4. Add the chicken broth and white wine to the saucepan, one cup at a time, stirring constantly until each cup is absorbed before adding the next.
  5. Add the sliced mushrooms and shredded chicken to the saucepan and continue stirring until the rice is cooked through and the mixture is creamy.
  6. Stir in the grated Parmesan cheese and season with salt and pepper to taste.
  7. Serve hot.

*Quick chicken recipes

Chicken Caesar Salad

Calories: 450 per serving

Quantity: 4 servings

Ingredients:

  • 4 boneless, skinless chicken breasts
  • Salt and pepper to taste
  • 2 tbsp olive oil
  • 2 heads of romaine lettuce, chopped
  • 1/2 cup Caesar salad dressing
  • 1/4 cup grated Parmesan cheese
  • 1 cup croutons

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. Season the chicken breasts with salt and pepper.
  3. Heat the olive oil in a large oven-safe skillet over medium-high heat.
  4. Add the chicken breasts to the skillet and cook until browned on both sides.
  5. Transfer the skillet to the oven and bake for 20-25 minutes, until the chicken is cooked through.
  6. In a large bowl, combine the chopped romaine lettuce, Caesar salad dressing, and grated Parmesan cheese.
  7. Add the sliced chicken to the bowl and toss to coat with the dressing.
  8. Top with croutons before serving.

Custom 7-Day Diet Plan for Busy Moms with a Grocery List and Calories

Buffalo Chicken Wrap

Calories: 450 per serving

Quantity: 4 servings

Ingredients:

  • 4 boneless, skinless chicken breasts, cooked and shredded
  • Salt and pepper to taste
  • 1/2 cup buffalo sauce
  • 4 large whole wheat tortillas
  • 1 cup shredded lettuce
  • 1/2 cup diced tomatoes
  • 1/2 cup crumbled blue cheese

Instructions:

  1. In a large bowl, combine the shredded chicken, salt, pepper, and buffalo sauce. Toss to coat the chicken evenly.
  2. Lay the whole wheat tortillas flat on a clean work surface.
  3. Divide the shredded lettuce, diced tomatoes, and crumbled blue cheese evenly among the tortillas.
  4. Spoon the buffalo chicken mixture on top of the lettuce, tomatoes, and blue cheese.
  5. Fold the sides of the tortilla in and then roll it up tightly.
  6. Slice the wraps in half and serve.

Lemon Herb Grilled Chicken

Calories: 300 per serving

Quantity: 4 servings

Ingredients:

  • 4 boneless, skinless chicken breasts
  • Salt and pepper to taste
  • 1/4 cup olive oil
  • 1/4 cup fresh lemon juice
  • 2 cloves garlic, minced
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1/2 tsp dried rosemary

Instructions:

  1. Season the chicken breasts with salt and pepper.
  2. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, dried thyme, and dried rosemary.
  3. Place the chicken breasts in a shallow dish and pour the lemon-herb marinade over them. Turn the chicken to coat evenly.
  4. Cover the dish with plastic wrap and marinate the chicken in the refrigerator for at least 30 minutes or up to 2 hours.
  5. Preheat a grill or grill pan to medium-high heat.
  6. Remove the chicken from the marinade and discard any excess marinade.
  7. Grill the chicken breasts for 6-8 minutes per side, until browned and cooked through.
  8. Serve the lemon herb grilled chicken hot with your favorite sides.

….. And don`t forget to have fun cooking!          

*Download Recipes Free

greeen button

Get Free Notion Templates, Recipies, and Ebook! If you love what we do, fuel our work with a coffee!

Note: This article includes affiliate links. Your support is valued and comes at no additional expense to you.

Crypto Donation – 94TQXX1ENtkXgVmNwQNPzW2HKXXPYhHdzPRPkvtkMVgf

Custom 7-Day Healthy Meal Plan for a Family with Ingredients and Recipes

gocechefLeave a Comment on Custom 7-Day Healthy Meal Plan for a Family with Ingredients and Recipes

Eating healthy meals as a family is a great way to encourage wellness and good habits. However, planning healthy meals for a week can be a challenge. That’s why we put together this Personalized 7-Day Healthy Meal Plan for Families. The meal plan includes ingredients, recipes, and calorie information for each meal, making it easy to plan and prepare healthy meals for your family.

Oatmeal with Fresh Berries and Nuts
Oatmeal with Fresh Berries and Nuts

Healthy Meal Plan for Monday

Breakfast: Oatmeal with Fresh Berries and Nuts (340 calories)

Ingredients:

  • 1 cup rolled oats
  • 1 cup unsweetened almond milk
  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • 2 tablespoons chopped walnuts
  • 1 teaspoon honey

Recipe instruction:

  1. Cook the rolled oats according to package directions, using almond milk instead of water.
  2. Once the oatmeal is cooked, add the mixed berries, chopped walnuts, and honey.
  3. Serve in bowls and enjoy!

Lunch: Turkey Avocado Wrap (450 calories)

Ingredients:

  • 2 whole wheat wraps
  • 4 ounces sliced ​​turkey
  • 1 ripe avocado, mashed
  • 1 tablespoon mayonnaise
  • 1 large lettuce leaf 1 tomato, sliced ​​

Recipe instruction:

  1. Arrange the wraps and spread mashed avocado and mayonnaise on top.
  2. Layer the sliced ​​turkey, lettuce, and tomato over the avocado mixture.
  3. Roll up the wraps and secure them with toothpicks if necessary.
  4. Serve and enjoy!

Dinner: Baked Salmon with Vegetables (450 calories)

Ingredients:

  • 4 salmon fillets
  • 1 teaspoon olive oil
  • 1 teaspoon lemon juice
  • salt and pepper to taste
  • 1 cup chopped carrots
  • 1 cup chopped zucchini
  • 1 cup chopped bell peppers

Recipe instruction:

  1. Preheat oven to 400°F.
  2. Line a baking tray with parchment paper and place the salmon fillets on it.
  3. Brush the fillets with olive oil and lemon juice and sprinkle with salt and pepper.
  4. In a separate bowl, mix the chopped carrots, zucchini, and peppers with some olive oil, salt, and pepper. Place the vegetables on the same baking sheet as the salmon.
  5. Bake in the oven for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender.
  6. Serve and enjoy!

Healthy Meal Plan for Tuesday

Breakfast: Vegetarian Frittata (350 calories)

Ingredients:

  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 1 pepper, chopped
  • 1 cup chopped mushrooms
  • 6 large eggs
  • salt and pepper to taste
  • 1/4 cup grated cheese

Recipe instruction:

  1. Preheat oven to 375°F.
  2. Heat olive oil in a large ovenproof skillet over medium-high heat.
  3. Add the chopped onion, bell pepper, and mushrooms to the pan and cook until tender, about 5 minutes. In a separate bowl, mix eggs, salt, and pepper.
  4. Add the eggs to the vegetables in the pan and sprinkle with grated cheese.
  5. Place pan in the oven and bake for 15-20 minutes or until the frittata is set and the cheese is melted.
  6. Serve and enjoy!

Lunch: Quinoa Salad with Grilled Chicken (400 calories)

Ingredients:

  • 1 cup cooked quinoa
  • 4 ounces grilled chicken breasts,
  • 1 cup sliced ​​cherry tomatoes,
  • halved 1/2 cup cucumber, chopped
  • 1/4 cup red onion, chopped
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Recipe instruction:

  1. In a large bowl, combine the cooked quinoa, grilled chicken, cherry tomatoes, cucumber, and red onion.
  2. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
  3. Pour the dressing over the quinoa salad and toss to combine.
  4. Serve and enjoy!

Dinner: Stuffed Peppers (400 calories)

Ingredients:

  • 4 large peppers, halved and seeded
  • 1 pound ground turkey
  • 1 small onion, chopped
  • 1 clove garlic, chopped
  • 1 cup cooked brown rice
  • 1 can diced tomatoes
  • 1 tablespoon tomato paste
  • salt and pepper to taste

Recipe instruction:

  1. Preheat oven to 375°F.
  2. In a large skillet over medium-high heat, sear the ground turkey until browned, breaking it into small pieces as you go.
  3. Add the chopped onion and chopped garlic to the pan and cook until tender, about 5 minutes.
  4. Add cooked brown rice, diced tomatoes, tomato paste, salt, and pepper.
  5. Stuff each half of the pepper with the turkey and rice mixture.
  6. Place the stuffed peppers in a casserole dish and bake for 25-30 minutes or until the peppers are tender and the filling is warmed through.
  7. Serve and enjoy!

*Easy 7-Day meal plan for the family

Healthy Meal Plan for Wednesday

Breakfast: Greek yogurt and granola smoothie bowl (350 calories)

Ingredients:

  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 banana
  • 1/2 cup Greek yogurt
  • 1/2 cup unsweetened almond milk
  • 2 tablespoons granola

Recipe instruction:

  1. Blend blended berries, banana, Greek yogurt, and almond milk until smooth.
  2. Pour the smoothie into a bowl and top with granola.
  3. Serve and enjoy!

Lunch: Black Bean and Corn Salad (400 calories)

Ingredients:

  • 1 can of black beans, drained and rinsed
  • 1 cup corn kernels
  • 1 red bell pepper, chopped
  • 1/2 red onion, chopped
  • 1 jalapeno, seeded and chopped
  • 2 tablespoons lime juice
  • 1 tablespoon olive oil
  • salt and pepper to taste

Recipe instruction:

  1. In a large bowl, mix together the black beans, corn, red pepper, red onion, and jalapenos.
  2. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
  3. Pour the dressing over the bean and corn mixture and toss to combine.
  4. Serve and enjoy!

Dinner: Baked Chicken with Sweet Potato and Broccoli (450 calories)

Ingredients:

  • 4 chicken breasts
  • 1 sweet potato, peeled and chopped
  • 1 head of broccoli, chopped
  • 1 teaspoon olive oil salt and pepper to taste

Recipe instruction:

  1. Preheat oven to 400°F.
  2. Line a baking sheet with parchment paper and place the chicken breasts on the sheet.
  3. In a separate bowl, toss the chopped sweet potato and broccoli with olive oil, salt, and pepper.
  4. Place the sweet potato and broccoli on the same baking sheet as the chicken.
  5. Bake in the oven for 20-25 minutes or until the chicken is cooked through and the vegetables are tender.
  6. Serve and enjoy!
Black Bean and Salad
Black Bean and Salad

Healthy Meal Plan for Thursday

Breakfast: Avocado Toast with Poached Egg (350 calories)

Ingredients:

  • 2 slices whole wheat bread
  • 1 ripe avocado
  • 2 eggs
  • Season with salt and pepper

Recipe instruction:

  1. Toast the bread slices.
  2. Puree the avocado and spread it on the toasted bread slices.
  3. Poach the eggs and place one on each slice of avocado toast.
  4. Season with salt and pepper.
  5. Serve and enjoy!

Lunch: Grilled Salmon with Grilled Vegetables (400 calories)

Ingredients:

  • 4 ounces salmon fillet
  • 1 cup grilled mixed vegetables (zucchini, peppers, onion)
  • 1 tablespoon olive oil
  • salt and pepper to taste

Recipe instruction:

  1. Preheat a grill or skillet over medium-high heat.
  2. Brush the salmon fillet and vegetables with olive oil and sprinkle with salt and pepper.
  3. Grill the salmon for 4-5 minutes on each side or until cooked through.
  4. Grill vegetables until tender and lightly charred.
  5. Serve the grilled salmon with the grilled vegetables

Dinner: Stir-Fried Lentils and Vegetables (400 calories)

Ingredients:

  • 1 cup dried lentils, cooked
  • 1 cup fried mixed vegetables (carrots, peppers, broccoli, peas)
  • 1 tablespoon sesame oil
  • 2 garlic cloves, chopped
  • 1 teaspoon grated ginger
  • 2 tablespoons soy sauce salt and pepper to taste

Recipe instruction:

  1. In a wok or large skillet, heat the sesame oil over medium-high heat.
  2. Add the chopped garlic and grated ginger and sauté for 30 seconds.
  3. Add the sautéed vegetables and cook for 2-3 minutes or until just tender.
  4. Stir in the cooked lentils and soy sauce and cook for another 1-2 minutes.
  5. Season with salt and pepper.
  6. Serve and enjoy!

Healthy Meal Plan for Friday

Breakfast: Breakfast Burrito with Scrambled Eggs and Salsa (350 calories)

Ingredients:

  • 2 large eggs
  • 2 tablespoons milk
  • salt and pepper to taste
  • 1 whole wheat tortilla
  • 1/4 cup shredded cheddar cheese
  • 1/4 cup salsa

Recipe instruction:

  1. Whisk together the eggs, milk, salt, and pepper in a bowl.
  2. In a large skillet over medium-high heat, whisk the egg mixture until just cooked through.
  3. Heat the tortilla in the microwave or in a separate pan.
  4. Put the scrambled eggs on. in the center of the tortilla.
  5. Sprinkle grated cheese and sauce on top.
  6. Roll the tortilla into a burrito.
  7. Serve and enjoy!

Lunch: Tuna Salad Wrap with Whole Wheat Tortilla (400 calories)

Ingredients:

  • 2 cans tuna, drained
  • 1/4 cup mayonnaise
  • 1/4 cup chopped celery
  • 1 tablespoon lemon juice
  • salt and pepper to taste
  • 2 Wholemeal Tortillas

Recipe instruction:

  1. In a bowl, toss together the tuna, mayonnaise, celery, lemon juice, salt, and pepper.
  2. Divide the tuna salad evenly among the whole wheat tortillas.
  3. Put the lettuce leaves on the tuna salad.
  4. Roll the tortilla into a wrap.
  5. Serve and enjoy!

Dinner: Baked Tilapia with Roasted Asparagus (400 calories)

Ingredients:

  • 4 ounces tilapia fillet
  • 1 cup chopped asparagus
  • 1 tablespoon olive oil
  • salt and pepper to taste
  • 1 lemon, sliced

Recipe instruction:

  1. Preheat oven to 400°F.
  2. Line a baking sheet with parchment paper.
  3. Place the tilapia fillet and asparagus on the baking sheet.
  4. Drizzle with olive oil and sprinkle with salt and pepper.
  5. Place the lemon slices over the fish.
  6. Bake for 12-15 minutes, or until fish is tender and asparagus is tender.
  7. Serve and enjoy!
Grilled Chicken with Vegetables
Grilled Chicken with Vegetables

Healthy Meal Plan for Saturday

Breakfast: Greek Yogurt with Berries and Almonds (350 calories)

Ingredients:

  1. 1 cup Greek Yogurt
  2. 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  3. 2 tablespoons almonds, chopped
  4. Instructions:
  5. Place the Greek yogurt in a bowl.
  6. Top with mixed berries and chopped almonds.
  7. Serve and enjoy!

Lunch: Turkey and Cheese Sandwich on Whole Wheat Bread (400 calories)

Ingredients:

  • 2 slices whole wheat bread
  • 4 ounces deli turkey
  • 2 slices cheddar cheese
  • lettuce leaves tomato slices
  • 1 tablespoon mayonnaise

Recipe instruction:

  1. Toast the whole wheat bread slices.
  2. Spread mayonnaise on one side of each bread slice.
  3. Place the turkey, cheese, lettuce, and tomato slices between the two slices of bread.
  4. Serve and enjoy!

Dinner: Grilled Chicken with Sweet Potato and Broccoli (400 calories)

Ingredients:

  • 4 ounces chicken breasts
  • 1 medium sweet potato, sliced ​​
  • 1 cup broccoli florets
  • 1 tablespoon olive oil
  • salt and pepper to taste

Recipe instruction:

  1. Preheat a grill or skillet over medium-high heat.
  2. Brush chicken breasts and vegetables with olive oil and sprinkle with salt and pepper.
  3. Grill chicken for 4-5 minutes on each side or until cooked through.
  4. Place the sweet potato and broccoli on the same baking sheet as the chicken.
  5. Bake in the oven for 20-25 minutes or until the chicken is cooked through and the vegetables are tender.
  6. Serve and enjoy!

*Weekly Meal Plan

Healthy Meal Plan for Sunday

Breakfast: Vegetable and Cheese Omelette (350 calories)

Ingredients:

  • 2 eggs
  • 2 tablespoons milk
  • salt and pepper to taste
  • 1/4 cup chopped mixed vegetables (peppers, onions, mushrooms)
  • 1/4 cup grated cheese

Recipe instruction:

  1. Mix together the eggs, milk, salt, and pepper in a bowl.
  2. In a large skillet over medium-high heat, cook chopped mixed vegetables until tender.
  3. Pour the egg mixture into the pan and let it cook until set. the bottom.
  4. Sprinkle grated cheese over half of the tortilla.
  5. Fold the other half of the omelet over the cheese to cover it.
  6. Cook until cheese is melted, about 2-3 minutes.
  7. Serve and enjoy!

Lunch: Turkey and Avocado Wrap (400 calories)

Ingredients:

  • 2 whole wheat tortillas
  • 4 oz sliced ​​turkey breast
  • 1 mashed avocado
  • 2 tablespoons natural yogurt
  • 1 tablespoon lemon juice
  • salt and pepper to taste
  • 2 lettuce leaves

Recipe instruction:

  1. In a small bowl, whisk together the mashed avocado, Greek yogurt, lemon juice, salt, and pepper until smooth.
  2. Lay the tortillas flat and spread the avocado mixture on top.
  3. Place the sliced ​​turkey on top of the avocado spread.
  4. Put some lettuce leaves on the turkey.
  5. Roll the tortilla tightly to form a shell.
  6. Serve and enjoy!

Dinner: Spaghetti Squash with Meat Sauce (400 calories)

Ingredients:

  • 1 medium spaghetti squash
  • 1 pound lean ground beef or turkey
  • 1 can mashed tomatoes
  • 2 cloves garlic, chopped
  • 1 teaspoon dried basil
  • salt and pepper to taste.

Recipe instruction:

  1. Preheat oven to 400°F.
  2. Halve the spaghetti squash lengthways and remove the seeds.
  3. Place halves cut-side down on a baking sheet and bake for 35-40 minutes or until just tender.
  4. In a large skillet over medium-high heat, brown the ground beef or turkey and minced garlic.
  5. Add the tomato passata and dried basil and season with salt and pepper.
  6. Cook until heated through, about 10 minutes.
  7. Serve the meat sauce over the spaghetti squash and enjoy!
Spaghetti Squash with Meat Sauce
Spaghetti Squash with Meat Sauce

Provide your family with a variety of nutritious and delicious meals with this 7-Day Healthy Meal Plan.

The plan includes breakfast, lunch, and dinner options that are easy to prepare and packed with essential vitamins and nutrients. From quinoa salad with everything from grilled chicken to baked tilapia with baked potatoes and carrots, there’s something for everyone in this meal plan. Try it today and see the positive effects it can have on your family’s health and well-being.

*More – 8 Best Air Fryer Meals!

greeen button

Get Free Notion Templates, Recipies, and Ebook! If you love what we do, fuel our work with a coffee!

Note: This article includes affiliate links. Your support is valued and comes at no additional expense to you.

Crypto Donation – 94TQXX1ENtkXgVmNwQNPzW2HKXXPYhHdzPRPkvtkMVgf

8 Best Air Fryer Meals. Healthy Eating Made Easy!

gocechef1 Comment on 8 Best Air Fryer Meals. Healthy Eating Made Easy!

Best Air Fryer Meals

Air fryers have become increasingly popular in recent years and with good reason. They allow you to cook your favorite foods with little to no oil, making them a healthier alternative to frying. You can enjoy crispy, delicious meals with an air fryer without all the extra calories and fat.

Whether you’re looking for a quick and easy weeknight dinner or a healthy snack, there’s something for everyone on this list. From chicken breast and salmon to tofu and sweet potato fries, we’ve got you covered. We also provide the necessary ingredients, cooking instructions, and calorie information for each recipe. So if you want to up your cooking game and eat healthier, read on!

We show you 8 of the best healthy dishes you can make with a deep fryer.

These meals are easy to prepare, packed with nutrients, and most importantly, delicious.

Fried Chicken Breast

Ingredients:

  • 4 skinless, boneless chicken breasts
  • 2 tablespoons olive oil salt and pepper to taste

Instructions:

  • Preheat the fryer to 400°F.
  • In a large bowl, toss the chicken breasts with olive oil, salt, and pepper.
  • Arrange the chicken in a single layer in the fry basket.
  • Cook for 15 minutes or until cooked through and golden.
  • Remove from the fryer and let rest for a few minutes before slicing.

Calories: Approximately 200 calories per serving

Air Fryer Salmon

Ingredients:

  • 4 salmon fillets
  • 2 tablespoons olive
  • oil salt and pepper to taste
  • Lemon wedges for serving

Preparation:

  • Preheat the fryer to 200 °C.
  • In a large bowl, toss the salmon fillets with olive oil, salt, and pepper.
    Place the salmon in the frying basket in one layer.
  • Cook for 15 minutes or until cooked through and golden.
  • Remove from the fryer and serve with lemon wedges.

Air Fryer Tofu

Ingredients:

  • 1 block firm tofu, pressed and diced
  • 2 tablespoons soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 1 teaspoon grated ginger
  • 1 clove garlic, minced

Method:

  • Preheat the fryer to 200°F.
  • In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, ginger, and garlic.
  • In a large bowl, mix the tofu cubes with the soy sauce mixture.
  • Arrange the tofu in the basket in a single layer
  • Cook for 12-15 minutes or until crisp and golden.
  • Remove from the fryer and serve immediately.

Calories: Approximately 150 calories per serving

Air Fryer Sweet Potato Fries

Ingredients:

  • 2 large sweet potatoes, cut into fries
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Preparation:

  • Preheat the fryer to 200 °C.
  • In a large bowl, toss the sweet potato fries with olive oil, salt, and pepper
  • Arrange the fries in a single layer in the air fryer basket.
  • Cook for 15-20 minutes, or until golden and crispy, shaking the basket halfway through cooking.
  • Remove from the fryer and serve immediately.

Calories: Approximately 200 calories per serving.

Air Fryer Shrimp

Ingredients:

  • 1 pound shrimp, peeled and deveined
  • 1 tablespoon olive oil
  • salt and pepper to taste
  • lemon wedges, to serve

Instructions:

  • Preheat the fryer to 200°C.
  • In a large bowl, toss the shrimp with olive oil, salt, and pepper.
  • Arrange the shrimp in a single layer in the fry basket.
  • Cook for 8-10 minutes, or until pink and cooked through.
  • Remove from the fryer and serve with lemon wedges.

Calories: Approximately 100 calories per serving of

Air Fryer Vegetable Skewers

Ingredients:

  • 1 red bell pepper, cut into chunks
  • 1 yellow pepper, chopped
  • 1 zucchini, chopped
  • 1 onion, chopped
  • 2 tablespoons olive oil
  • salt and pepper to taste

Instructions:

  • Preheat the fryer to 200°C.
  • Put the vegetables on skewers.
  • In a small bowl, mix olive oil, salt, and pepper.
  • Brush the skewers with the olive oil mixture
  • Place the skewers in the frying basket.
  • Cook for 12 to 15 minutes or until vegetables are tender and golden brown

Calories: Approximately 100 calories per serving

Air Fryer Turkey Meatballs

Ingredients:

  • 1 pound ground turkey
  • 1/4 cup breadcrumbs
  • 1 egg
  • 1/4 cup grated Parmesan
  • 1 clove of garlic, chopped
  • Salt and pepper to taste

Preparation:

  • Preheat the fryer to 200°C.
  • In a large bowl, combine ground turkey, breadcrumbs, egg, parmesan, garlic, salt, and pepper.
  • Form the mixture into small balls.
  • Place the meatballs in the fry basket.
  • Cook for 12-15 minutes or until cooked through and golden.
  • Remove from the fryer and serve immediately.

Calories: Approximately 200 calories per serving

Air Fryer Apple Chips

Ingredients:

  • 2 apples, cored and thinly sliced
  • ​​1 tablespoon cinnamon
  • 2 teaspoons sugar

Instructions:

  • Preheat the fryer to 200°F.
  • In a small bowl, mix together the cinnamon and sugar.
  • Place the apple slices in the frying basket.
  • Sprinkle the cinnamon-sugar mixture over the apples.
  • Cook for 15-20 minutes, or until the apples are crisp and golden.
  • Remove from the fryer and let cool before serving.

Calories: Approximately 50 calories per serving

Deep fryers are a great way to prepare healthy meals that are delicious and nutritious.

From chicken breast and salmon to tofu and fries, there are a variety of options to choose from.

These 8 meals are just a starting point, and you can easily experiment with different ingredients and spices to create your unique dishes.

With an air fryer, you can enjoy all your favorite foods without the added guilt of frying them.

So next time you’re looking for a healthier way to cook, try a deep fryer!

“15 Wellness Gifts”

greeen button

Get Free Notion Templates, Recipies, and Ebook! If you love what we do, fuel our work with a coffee!

Note: This article includes affiliate links. Your support is valued and comes at no additional expense to you.

Crypto Donation – 94TQXX1ENtkXgVmNwQNPzW2HKXXPYhHdzPRPkvtkMVgf

Delicious and Nutritious Recipes for Breakfast, Lunch, and Dinner

gocechefLeave a Comment on Delicious and Nutritious Recipes for Breakfast, Lunch, and Dinner

Eating a balanced weight loss plan is critical for preserving a healthful lifestyle. It now no longer the most effective facilitates maintaining our weight take a look it however additionally affords our bodies with the essential vitamins to characteristic properly.

However, with the busy lives we lead, it is able to be hard to locate the time and power to put together healthful meals. These are a few clean and scrumptious dinner thoughts with particular recipes that allow you to keep a balanced weight loss plan.

Healthy Meal Ideas for Breakfast – Delicious and Nutritious Recipes

Breakfast is the maximum essential meal of the day, and it is critical to begin your time without working on the proper foot. Some healthful breakfast alternatives include:

Oatmeal with fruit and nuts: Oatmeal is a splendid supply of fiber and might assist to maintain your feeling complete for longer. Adding fruits and nuts to your oatmeal can offer a lift of nutrients and minerals, in addition to a few healthful fats.
Recipe:

1/2 cup of oats
1 cup of milk or water
1/2 teaspoon of vanilla extract
1 tablespoon of maple syrup or honey
1/four cup of berries
1/four cup of chopped nuts (almonds, walnuts, or pecans)

  • In a small saucepan, deliver the milk or water to a boil.
  • Add the oats, vanilla extract, and maple syrup or honey and stir.
  • Reduce warmth to low and allow simmer for approximately five minutes, or till the oats are cooked.
  • Remove from warmth and stir withinside the berries and chopped nuts.
  • Serve in a bowl and enjoy.


Greek yogurt with berries:

Greek yogurt is a splendid supply of protein and might assist to maintain your feeling complete for longer. Berries are excessive in antioxidants and might offer a lift of nutrients and minerals.
Recipe:

1 cup of Greek yogurt
1/2 cup of berries
1 tablespoon of honey
1/four cup of granola

  • In a bowl, blend the Greek yogurt, honey, and berries.
  • Top with granola and enjoy.


Eggs with greens: Eggs are a splendid supply of protein and may be organized in plenty of ways. Adding a few greens to your eggs can offer a lift of nutrients and minerals.

Recipe:

2 eggs
1/four cup of chopped greens (spinach, bell peppers, and tomatoes)
1 tablespoon of olive oil
Salt and pepper to taste

  • Heat the olive oil in a skillet over medium warmth.
  • Add the chopped greens and prepare dinner till they may be tender.
  • Crack the eggs into the skillet and prepare dinner till the whites are set and the yolks are cooked to your liking.
  • Season with salt and pepper to taste.
  • Serve on a plate and enjoy.


Healthy Meal Ideas for Lunch and Dinner – Delicious and Nutritious Recipes

Lunch and dinner are critical food that offers the bulk of our each day’s nutrient needs. Some wholesome lunch and dinner alternatives include:

Grilled chook or fish with a facet of greens: Grilled chook or fish are exquisite reasserts of protein, even as a facet of greens can offer a lift of nutrients and minerals.
Recipe:

4 boneless, skinless chook breasts or four fish fillets
2 tablespoons of olive oil
2 cloves of minced garlic
1 teaspoon of smoked paprika
half of a teaspoon of dried oregano
Salt and pepper to taste
2 cups of blended vegetables (bell peppers, zucchini, asparagus, etc.)

  • Mix the olive oil, garlic, smoked paprika, oregano, salt, and pepper in a small bowl.
  • Brush the marinade over the chook or fish.
  • Preheat the grill to medium-excessive warmth and grill the chook or fish for approximately four-five mins in line with the facet, or till completely cooked.
  • While the chook or fish is grilling, toss the greens with a little olive oil, salt, and pepper.
  • Grill the greens for approximately four-five mins, or till they’re tender.
  • Serve the chook or fish with the grilled greens at the facet.

Quinoa or brown rice bowl with greens and protein:

Quinoa and brown rice are first-rate reasserts of complicated carbohydrates and may assist in preserving your feeling complete for longer. Adding a few greens and a supply of protein can offer a balanced meal.
Recipe:

1 cup of cooked quinoa or brown rice
1 cup of blended greens (broccoli, cauliflower, and carrots)
half of a cup of cooked beans, lentils, or chickpeas
2 tablespoons of olive oil
2 cloves of minced garlic
1 teaspoon of cumin
Salt and pepper to taste

  • In a pan, warm the olive oil over medium warmth.
  • Add the garlic and cumin and prepare dinner for approximately 1 minute, or till fragrant.
  • Add the greens and prepare dinner till they’re tender.
  • Stir withinside the cooked quinoa or brown rice, beans, lentils, or chickpeas.
  • Season with salt and pepper to taste.
  • Serve in a bowl and enjoy.


Salad with lots of greens, and a supply of protein:

Salads are a first-rate manner to get lots of vitamins in a single meal. Using lots of greens, and a supply of protein can offer a balanced meal.
Recipe:

4 cups of blended greens (spinach, arugula, blended greens)
1 cup of blended vegetables (tomatoes, cucumbers, bell peppers)
half of a cup of cooked chook, fish, or tofu
2 tablespoons of olive oil
2 tablespoons of balsamic vinegar
1 clove of minced garlic
Salt and pepper to taste

  • Mix the combined greens, vegetables, and cooked chicken, fish, or tofu in a big bowl.
  • In a small bowl, whisk collectively the olive oil, balsamic vinegar, garlic, salt, and pepper.
  • Pour the dressing over the salad and toss to combine.
  • Serve and enjoy.

Healthy Snack Options

Snacks are a critical part of a balanced food plan and might assist in keeping you from feeling too hungry for food. Some healthful snack alternatives consist of:

Fresh fruit: Fresh fruit is a high-quality supply of nutrients and minerals and might assist in maintaining your feeling complete for longer. Some high-quality alternatives consist of apples, oranges, grapes, and berries.

Nuts and seeds: Nuts and seeds are high-quality reasserts of healthful fat and might raise energy. Some high-quality alternatives consist of almonds, walnuts, pumpkin seeds, and sunflower seeds.

Greek yogurt: Greek yogurt is a high-quality supply of protein and might assist in maintaining your feeling complete for longer. You also can upload a few honey or granola for introduced flavor.

Hummus and greens: Hummus is a high-quality supply of healthful fat and protein, whilst greens offer a lift of nutrients and minerals. Some high-quality greens to apply as diapers consist of carrot sticks, celery, and bell pepper slices.

Conclusion

Keeping a balanced food plan may be challenging, however with making plans and creativity, it’s far more feasible to create scrumptious and healthful food. By incorporating the meal thoughts and recipes mentioned, you may make certain that you have become the essential vitamins to help a healthy lifestyle.

Remember, small adjustments could make a massive distinction inside the lengthy run. It’s additionally critical to be bendy and now no longer restrict yourself to a certain form of food. By attempting new elements and recipes you may make your food extra thrilling and enjoyable. Additionally, paying attention to your frame and information about your dietary desires is crucial, you may seek advice from a consultant if wanted that will help you create a customized healthful consuming plan.

“15 Wellness Gifts”

greeen button

Get Free Notion Templates, Recipies, and Ebook! If you love what we do, fuel our work with a coffee!

Note: This article includes affiliate links. Your support is valued and comes at no additional expense to you.

Crypto Donation – 94TQXX1ENtkXgVmNwQNPzW2HKXXPYhHdzPRPkvtkMVgf

Custom 7-Day Diet Plan for Busy Moms with a Grocery list and Calories

gocechef1 Comment on Custom 7-Day Diet Plan for Busy Moms with a Grocery list and Calories

Diet Plan for Busy Moms

This plan is specially designed for busy moms who want to eat healthy and tasty without spending hours in the kitchen. In this plan, you’ll find a variety of delicious, filling meals that are easy to prepare and fit into a busy schedule. It’s based on the Mediterranean diet and is known for its emphasis on whole grains, vegetables, and healthy fats. The Mediterranean diet has been shown to have numerous health benefits, including weight loss, better heart health, and a percent reduced risk of chronic disease.

In this plan, you’ll find a variety of tasty, filling meals that are easy to prepare.
We’ve included a detailed grocery list and the calories for each meal to help you stay on track and reach your health goals.

Day 1

Breakfast (300 calories): Wholemeal toast with 2 tablespoons of hummus and sliced ​​tomatoes
Lunch (400 calories): Grilled chicken and vegetable skewers with 1 cup of cooked quinoa
Dinner (500 calories): Salmon with roasted baked vegetables (eg. zucchini, peppers, and onions) and 1 cup of cooked whole wheat pasta as a side dish

Shopping list:

Whole grain bread
Hummus
Tomato
Salmon fillets
Chicken breasts
Zucchini
Peppers
Onions
Whole grain pasta

Day 2

Breakfast (250 calories): Greek yogurt with 1/4 cup of nuts (like almonds or walnuts) and a spoon of honey.
Lunch (400 calories): Whole wheat pita stuffed with falafel and 2 tablespoons of tzatziki sauce.
Dinner (500 calories): Slow lamb and vegetable stew (with lamb shoulder, diced tomatoes, potatoes, carrots, and other vegetables of your choice)

Shopping list:

Greek yogurt
Nuts
Lamb’s shoulder
Diced tomatoes
Potatoes
Carrots
Vegetables
Honey
Falafel
Tzatziki sauce

Day 3

Breakfast (250 calories): Omelette with diced peppers, onions, and olives.
Lunch (350 calories): Mixed leafy greens with grilled chicken and a side of whole wheat crackers.
Dinner (450 calories): Baked eggplant with parmesan cheese and a side of broccoli


Shopping list:

Chicken breasts
Whole grain crackers
Eggplant
Mozzarella cheese
Parmesan cheese
Tomato sauce
Broccoli
Eggs
Peppers
Onions
Olives
Mixed greens

Day 4

Breakfast (300 calories): Smoothie bowl made with 1 banana, 1 cup spinach, and 1 cup almond milk.
Lunch (400 calories): Whole wheat pasta with marinara sauce and sautéed veggies (like zucchini, peppers, and onions)
Dinner (450 Calories): Grilled shrimp with mixed vegetables and a side of 1 cup of cooked quinoa

Shopping list:

Marinara sauce
Zucchini
Peppers
Onions
Shrimp
Mixed greens
Quinoa
Banana
Spinach
Almond milk
Whole grain pasta

Day 5

Breakfast (300 calories): Avocado toast with a sprinkling of feta and a fried egg
Lunch (350 calories): Whole-wheat pita stuffed with grilled vegetables (like eggplant, peppers, and onions) and 2 tablespoons of tahini sauce
Dinner (500 calories ) Grilled chicken with fried potatoes (like sweet potatoes or regular potatoes) and a side of mixed leafy greens

Shopping list:

Whole grain bread
Peppers
Onions
Tahini sauce
Chicken breasts
Potatoes (such as sweet potatoes or regular potatoes)
Mixed greens
Olive oil
Avocado
Feta cheese
Eggs
Eggplant

Day 6

Breakfast (250 calories): Overnight oats made with 1/2 cup rolled oats, 1/4 cup chia seeds, 1/4 cup nuts (like almonds or walnuts), and 1/4 cup dried fruit (like raisins or apricots)
Lunch (300 calories): Vegetable Wrap and Grilled Hummus (made with mixed vegetables and 2 tablespoons hummus wrapped in a whole wheat tortilla)
Dinner (450 calories): Slow Cooker Meat and Vegetable Soup (made with beef, diced tomatoes, potatoes, carrots and
other vegetables of your choice)

Shopping list:

Whole grain tortillas
Beef chuck
Diced tomatoes
Potatoes
Carrots
Oats
Chia seeds
Nuts
Dried fruit
Mixed Vegetables
Hummus

Day 7

Breakfast (250 calories): Scrambled eggs with 1 cup of spinach and a side of whole wheat toast
Lunch (450 calories): Grilled salmon with 1 cup of cooked quinoa and steamed broccoli
Dinner (400 calories): Whole wheat pasta with pesto sauce (made with basil, pine nuts, parmesan cheese, and olive oil) and sautéed vegetables (like zucchini, peppers, and onions)

Shopping list:

Whole grain bread
Salmon fillets
Quinoa
Broccoli
Whole grain pasta
Basil
Pine nuts
Parmesan cheese
Olive oil
Zucchini
Peppers
Onions
Eggs
Spinach

By incorporating these healthy and delicious meals into your daily routine, you can improve your health and well-being without sacrificing taste or convenience. Don’t be afraid to mix and match meals to your liking and add your favorite dishes.
Remember to stay hydrated, get plenty of exercise, and listen to your body’s signals.

“15 Wellness Gifts”

greeen button

Get Free Notion Templates, Recipies, and Ebook! If you love what we do, fuel our work with a coffee!

Note: This article includes affiliate links. Your support is valued and comes at no additional expense to you.

Crypto Donation – 94TQXX1ENtkXgVmNwQNPzW2HKXXPYhHdzPRPkvtkMVgf

5 AMAZING KETO SNACKS

gocechefLeave a Comment on 5 AMAZING KETO SNACKS

Amazing Keto Snacks

Deprivation and cravings are the enemies of any form of eating. For those who are used to snacking, learning how to make tasty low-carb snacks can mean the difference between success and failure.

Making sure you always have delicious keto foods on hand is the best insurance policy against food trying to stay away from starchy, sugary, and processed foods. Finding easy and delightful keto snacks to take on the go is the perfect way to stay on track with your ketogenic diet when you’re not at home or need easy keto meal prep ideas for lunch. Snacking shouldn’t happen every day, though.

Ideally, you shouldn’t feel the need to snack at all. A key benefit of the ketogenic diet is that it often prevents hunger hours after meals. Dealing with cravings is one of the most complex parts of any healthy lifestyle change, but these simple keto snacks take a lot. Keep pushing and make keto a real treat!


Check out these 5 amazing keto snacks:

Guacamole

Guacamole is a dip, but it offers endless possibilities that you can never get bored of. Dip a crunchy cheese, crispy bacon, or veggies in this avocado-based dip. There are many keto-friendly guacamole recipes to choose from online. You can make it ahead of time to have it on hand for the next week when you need a snack. The standard serving size is about 2 tablespoons, which contains 45 calories.

Pork Rind Nachos

Nachos have always been one of the most popular snacks for people on the keto diet. Yes, it’s possible to enjoy delicious nachos while on the ketogenic diet. Nachos have always been a favorite snack for dieters. While nachos are typically keto-friendly, limit the number of carbs in this snack. Just replace the high-carb tortilla chips with crispy pork rinds. Many of us miss our old favorites so much when we transition to a ketogenic diet. Luckily, many of these favorites have great keto versions that are almost as good as the original, but you can still enjoy nachos on the keto diet! Nachos go well with ground beef, onions, avocado, and jalapeno peppers!

Keto Granola Bars

One of the most popular keto snacks that are also super easy to make is keto granola bars. Loaded with seeds and nuts, these keto bars are the perfect fuel to start your day. Today, traditional oat-based granola bars are made with lots of honey. However, these keto snacks substitute seeds and nuts for the oatmeal and use an alternative keto sweetener.

Zucchini Chips

Thinly sliced ​​zucchini brushed with olive oil and parmesan and baked until crispy is the perfect keto snack. It’s always good to find tasty plant-based low-carb snacks. While you won’t confuse them with french fries, they’re a great substitute when you’re trying to cut down on high-carb snacking and add a few extra veggies to your life. zucchini, oil, and salt. Keep zucchini chips in an airtight container at room temperature for no more than 72 hours. Zucchini chips can be made in a dehydrator, but you must follow your dehydrator’s instructions to make them.

Keto Pumpkin Pie Fat Bombs

Fat bombs are one of the best keto tricks. Thousands of keto dieters use these high-fat treats to fuel their fat needs, boost energy levels, and satisfy nagging cravings. Pumpkin pie fat bombs are bursting with fall flavors but have a richness that’s also reminiscent of a pumpkin pie cheesecake. Keto Pumpkin Pie Fat Bombs are high in fat and low in protein, helping you burn more fat for fuel and stay in ketosis. A great low-carb way to curb sweet cravings!

“15 Wellness Gifts”

greeen button

Get Free Notion Templates, Recipies, and Ebook! If you love what we do, fuel our work with a coffee!

Note: This article includes affiliate links. Your support is valued and comes at no additional expense to you.

Crypto Donation – 94TQXX1ENtkXgVmNwQNPzW2HKXXPYhHdzPRPkvtk

My Ranch Sauce Recipe – Easy to Make

gocechefLeave a Comment on My Ranch Sauce Recipe – Easy to Make


Ranch sauce or dressing is an extremely tasty and juicy choice for salads, vegetables, or meat. It is also used as a dipping sauce for fresh vegetables such as celery, carrots, peppers, and fried meat, fish, or french fries.
It is the most popular sauce in the United States, where it originates, while in the rest of the world, Ranch sauce is relatively unknown.
Ranch sauce is at the top of the list of Americans’ favorite salad dressings, but it might shine even brighter as a dip.


This sauce is very high in calories, so it is not
recommended for those who are on low-calorie diets, but you can prepare some lying versions of this dressing by using Greek yogurt or sour cream instead of mayonnaise.

Nutrition Facts (Per Serving) :
Calories:150
Protein: 0.5g
Carbohydrates: 1.2g
Fat: 16.9g
Cholesterol: 11.4mg


My Ranch Sauce Recipe


 (Original recipe yields 12 servings) Ingredients

●1 cup mayonnaise
● 3/4 cup buttermilk
● ½ cup sour cream
● dried chives
● half a teaspoon of kosher salt
● freshly ground black pepper
● mustard half teaspoon
●onion powder 1/4 teaspoon
● teaspoon dried thyme 1/8
● finely chopped fresh parsley


Directions
*Put all the ingredients in a blender and mix briefly, just long enough for the ingredients to come together.
*Put in a jar, cover, and refrigerate for at least 2 hours before use.

7 Ways to Use Ranch
Some dishes just pair perfectly:
1. French fries
2. Chicken nugget
3. Steamed broccoli
4. BLT wrap
5. Pizza
6. Barbecued chicken
7. Cobb salad & Caesar salad
Cheers

I hope you enjoy my Ranch sauce recipe. Thanks

“15 Wellness Gifts”

greeen button

Get Free Notion Templates, Recipies, and Ebook! If you love what we do, fuel our work with a coffee!

Note: This article includes affiliate links.

Crypto Donation – 94TQXX1ENtkXgVmNwQNPzW2HKXXPYhHdzPRPkvtk

3 Instant Free KETO Recipes – Low-Carb

gocechef2 Comments on 3 Instant Free KETO Recipes – Low-Carb

Easy lunch ideas for weight loss and fat burning! How exactly to plan out 3 instant Keto meals, that can be prepped in under a half-hour to ensure your food is fresh, delicious, and best of all easy to make? Most diet programs are about weight loss and body weight is often used as an indicator of fitness progress.

Instant Free KETO Recipes

CRACK CHICKEN LETTUCE WRAPS

Ingredients:

-7 slices of cooked bacon

– 2 pounds boneless chicken breast (frozen or thawed)

– 1 packet ranch seasoning

– 8 oz cream cheese chopped green onions

-1 cup water Directions: Put chicken

– 1 cup of water in the Instant Pot.

Put on the lid and push MANUAL or PRESSURE COOK for 25 minutes if frozen and 20 if thawed.

Do a quick release when the timer is done. Remove chicken and shred. Dump out the extra water.

Keep your Instant Pot warm. Add chicken back in. Add ranch packet, cream cheese, green onions, and bacon. Stir until everything is well combined.

Serve over lettuce for Crack Chicken Lettuce Wraps.

You can add Cheddar Cheese on top if desired.

2. CHEESESTEAK STUFFED PEPPERS:

– 4 Red peppers

– 8 oz mushrooms, sliced

-1 cup yellow onion, sliced

-16 slices provolone cheese

-1 lb shaved beef, stir fry meat, or thinly sliced steak

– 1/2 tsp sea salt

-1/4 tsp ground black pepper

-2 tsp garlic or 2 large garlic cloves

-1 Tbsp chopped fresh parsley, optional

Directions:

Prep the ingredients by slicing the onions and mushrooms.

Cut the tops off of the peppers and remove the seeds and white membrane. Push the Saute on the Instant Pot.

Add olive oil, onion, mushrooms, salt, and pepper to the pan and cook for about 8 minutes.

Remove the vegetables to the side. Add more olive oil to the pan, if needed, along with a sprinkle of salt and pepper, and saute the shaved beef for 6 minutes until browned on the outside. It’s ok if the inside isn’t cooked through since the meat will finish cooking during baking.

Stir in the minced garlic and cook for 1 more minute. Add the onion/mushroom mixture back to the pan. Put the pepper halves in the bottom of your Instant Pot. Put a slice of provolone cheese on the bottom of each pepper.

Fill the pepper with the cooked vegetable/meat mixture and sprinkle with a little more salt and pepper. Place a slice of cheese on the top of each pepper. Add 1 cup of water and place the peppers onto the trivet, steamer basket, or even a springform pan. Close the lid, lock it in place, and turn the knob to seal. Hit the manual or pressure cook button and set it for 5 minutes. Allow a 5-minute natural release when cook time is up. Using the handles of the trivet or steamer basket, carefully remove the peppers from the pot.

Garnish with parsley (optional) Serve immediately and enjoy these Keto Cheese Steak Peppers.

3. INSTANT POT BUTTER CHICKEN

-2 cups Onion, diced

-5 cloves Garlic, minced

-4 tablespoons Butter

-2 pounds of chicken

– 15 ounces Tomato sauce, no added sugar

-3 tablespoons Tomato paste

-2 tablespoons Red curry paste

– 2 teaspoons Garam masala

-1/2 teaspoons ground ginger

-1 teaspoon salt ½ teaspoon Smoked paprika

– 1/2 cup Heavy cream Cilantro, garnish

Directions:

Set your Instant Pot to SAUTE and add butter, onion, and garlic. Saute for approximately 5 minutes until the onions are tender. Press OFF to cancel the saute.

Add the chicken, tomato sauce, tomato paste, red curry paste, garam masala, ground ginger, salt, and smoked paprika to the Instant Pot. Lock the lid in place and turn the pressure valve to seal it.

Set to HIGH PRESSURE for 7 minutes. When the timer goes off do a natural release for 5 minutes and then turn the valve on top to VENTING to let the remaining steam out of the pressure cooker.

Remove the lid and using a slotted spoon remove the chicken from the sauce and set it aside.

Add the heavy cream to the pot and, using an immersion blender puree the sauce until smooth. Set the Instant Pot to SAUTE and stir the sauce while simmering for 7-10 minutes, or until it thickens. Turn OFF the saute. Add the chicken back to the sauce, stir together, and serve with a garnish of cilantro.

Write in the comments which of our instant free keto recipes is your favorite.

Cheers

Instant free Keto recipes

“15 Wellness Gifts”

greeen button

Get Free Notion Templates, Recipies, and Ebook! If you love what we do, fuel our work with a coffee!

Note: This article includes affiliate links.

Crypto Donation – 94TQXX1ENtkXgVmNwQNPzW2HKXXPYhHdzPRPkvtk