Improve your eating habits with a balanced meal: 10 easy and healthy recipes

If you are looking to improve your life, start with your eating habits. Eating healthy guarantees positive results on your health and your mood. But how to succeed in this business? Simple – with a  balanced meal! In the following article, you will find all the tips for preparing regularly rich dishes with all the necessary components and in good proportions. So, take inspiration from the healthy and easy recipes below!

Balanced meal contains all foods your body needs

What is a balanced diet? 

Indeed, the secret of a healthy meal is not to exclude plenty of foods from your menu. You just have to respect the right proportions. To make your body function normally you must provide it with all types of foods – carbohydrates and complex proteins. We will offer you some ideas for your nutritious and healthy breakfast, lunch and dinner.

How to prepare a balanced and healthy menu?

Spoil your senses with healthy meals prepared with various products

How to prepare a healthy and balanced breakfast ?

The ideal breakfast contains carbohydrates and proteins. Thus, we think mainly of cereals, dairy products and fruits. Here are some examples of balanced breakfasts:

  • apple cereals, yogurt and apples
  • a toast with scrambled eggs and a glass of orange juice
  • a slice of whole wheat bread with non-fat cream cheese and a glass of fresh juice
  • a french toast with fruit and a glass of milk
  • whole grain pancakes with fruit and milk or yogurt
  • a vegetarian omelette

What is a balanced breakfast?

Recipe: Avocado Toast


  • 2 eggs
  • 2 slices of whole wheat bread
  • a slice of lemon
  • 1/4 of avocado
  • a pinch of salt


  1. Start by grilling the slices of bread.
  2. Break the eggs and pour them gently into a pan preheated with coconut oil.
  3. Cut a slice of lemon and 1/4 of avocado. Put them on a plate and use a fork to mash them.
  4. Coat the toasts with the mashed potatoes and add the eggs.
  5. Sprinkle with salt.

Start your day with a breakfast with eggs and vegetables

 Yogurt and fruit cereals


  • a cup of flakes of bran or other high fiber cereals
  • a cup of low-fat yogurt
  • 2/3 cup fresh fruit
  • a teaspoon of honey


  1. In a bowl, pour a layer of yogurt.
  2. Add a layer of fruit and alternate the ingredients.
  3. Water with honey.

The combination of yogurt, nuts and fruit is really delicious

Grilled peanut butter and apple sandwich


  • 1-2 slices of whole wheat bread
  • 2 tablespoons of peanut butter
  • an apple
  • 1/2 teaspoon cinnamon


  1. Spread butter on the slices of bread.
  2. Cut the apple into thin slices and put them on the bread.
  3. Sprinkle with cinnamon.

Enjoy a grilled sandwich with a favorite taste

We must choose carefully the products to prepare a healthy meal

How to prepare a balanced lunch?

Do you also buy your lunch each day at work? And why not try to save money and eat healthier? Preparing your own lunch can have many benefits. In addition it is really simple. First and foremost, we must ensure that our lunch is well balanced. To do this simply memorise this formula: whole grains + dairy products / proteins + vegetables = perfect lunch.

What proportions should we respect?

Easy recipe for a balanced lunch.


  • 1/2 red pepper
  • 50 g of sweet potato
  • 1-2 cup broccoli, cut ends
  • 1 egg
  • 1/2 zucchini cut into pieces
  • 1/4 of avocado
  • 1 tbsp of chia seeds
  • 1 teaspoon of sunflower seeds
  • 1 teaspoon of hummus
  • 1 tablespoon almonds
  • 1/2 cup shredded cabbage
  • a pinch of salt


  1. Preheat the oven to 200 ° C.
  2. Cover a baking tray with baking paper.
  3. Add sweet potato, red pepper, broccoli and zucchini.
  4. Pour some oil and season with salt.
  5. Put in the oven for 20 minutes.
  6. Mix the sunflower seeds and chopped almonds in a saucepan and cook on low heat for a few minutes. Remove them from the fire and leave them on the side.
  7. Put the egg with a little cold water in the same saucepan and let it boil. Simmer for 5 minutes.
  8. Once the egg is cooked, put it in a bowl of cold water, peel and cut in half.
  9. Remove the vegetables from the oven. Put them in a bowl and mix with the nuts and the egg.
  10. Garnish with cabbage.

Plate rich in colours and different flavours

Chicken and broccoli pasta


  • 250 g of Penne Rigate
  • 500 g broccoli
  • 300 g chicken breast
  • 100 g cheddar
  • a pinch of salt
  • 1 tbsp minced garlic


  1. In a saucepan, boil some water and add a pinch of salt.
  2. Cook the Penne Rigate in boiling water as instructed on the package.
  3. A few minutes before removing the penne from the heat, add the broccoli.
  4. Drain the water from the pasta and broccoli.
  5. Slice the garlic and cook it in a drizzle of oil. Add the chicken.
  6. Mix the pasta with the chicken.
  7. Sprinkle with cheddar cheese.

Easy recipe to prepare chicken and broccoli pasta

Salad with tomatoes, corn and crabs


  • 5 tablespoons of lemon juice
  • a little lemon peel
  • 1 tsp honey tea
  • 1/2 teaspoon Dijon mustard
  • 1 tablespoon of olive oil
  • a cup of corn kernels
  • 400 g pulpit
  • 2 tomatoes
  • 2 cup cherry tomatoes
  • 2-3 fresh leaves of basil


  1. In a bowl, mix lemon juice and zest, oil, honey and mustard. Whip well. Leave on the side.
  2. Mix basil, crabs and cherry tomatoes. Mix gently.
  3. Cut the tomatoes into slices. Arrange them on a plate.
  4. On the decorated plate, add the salad and corn kernels.
  5. Pour the sauce over the salad.

Fresh salad for summer with crabs and corn

Broccoli soup:


  • 4 cups broccoli, chopped
  • 1 small onion, diced
  • 1 1/2 cups of mixed vegetables
  • 1 tsp garlic, minced
  • 3 cups cheddar, grated
  • 1/2 cup of butter
  • 2 cups of milk
  • 1 cup of water
  • salt and pepper


  1. In a saucepan, melt the butter over low heat. Add the onion and let soften.
  2. Add broccoli and vegetables. Let it simmer for 10-15 minutes.
  3. Reduce the heat and add the cheddar.
  4. Pour in the milk and garlic.
  5. Season with salt and pepper.

There are plenty of possibilities to prepare a delicious vegetable soup

9 healthy ideas for a balanced lunch of vegetables, proteins and carbohydrates

How to prepare a balanced dinner?

The main meal can be divided into three components: protein (meat, chicken, fish), carbohydrates (rice, pasta, potatoes) and vegetables. The balanced dinner respects the good proportions of each category, including 50% salad / vegetables, 25% protein and 25% carbohydrates. Thus, 100-200 g of lean meat, chicken or fish will be a perfect protein serving for a healthy meal. If you need some ideas for a balanced meal, here are our suggestions:

  1. For people who love seafood: protein – a grilled or baked fish; carbohydrates – almond rice salad, vegetables – roasted cauliflower, dessert / dairy products (optional) – a fruit or a smoothie
  2. If you like red meat: protein – grilled steak, carbohydrates – brown rice, vegetables – cherry tomato salad, dessert / dairy products (optional) – fruit yogurt
  3. If you prefer chicken: protein – chicken breast with lemon and garlic, carbohydrates – mixed salad with dried fruits and seeds, vegetables – carrots

The perfect proportions for a healthy and balanced dinner – 50% vegetables, 25% proteins and 25% carbohydrates

Whole grain spaghetti with tomatoes and kale


  • 200 g whole-grain spaghetti
  • some kale sprouts
  • 2 tomatoes, cut in half
  • 1/3 cup almonds, roasted and chopped
  • 1/4 cup grated Pecorino (to garnish)
  • 1 red onion, finely sliced
  • 2 tablespoons of olive oil
  • 2 cloves of garlic, chopped
  • salt and pepper


  1. Cook the spaghetti according to the directions on the package. Drain the water from the spaghetti.
  2. In a skillet, heat the oil over low heat and add the garlic, onion, a little salt and pepper. Cook for 4-5 minutes.
  3. Add kale and tomatoes. Mix well and leave for another 4-5 minutes.
  4. Mix the spaghetti with the mixture and sprinkle with the grated pecorino.

Easy tomato and kale spaghetti

Roast dinner recipe


For potatoes:

  • 2 cups red potatoes, cut in half
  • 1/3 cup freshly grated parmesan cheese
  • 1 tablespoon of olive oil
  • 2 cloves minced garlic
  • 1 teaspoon dried oregano
  • salt and pepper

For the chicken:

  • 2 skinless chicken breasts
  • 1-2 tablespoon of olive oil
  • a cooking spray
  • green beans (optional)


  1. Preheat the oven to 200 ° C.
  2. In a bowl, mix potatoes, parmesan, oil, garlic, oregano and season with salt and pepper.
  3. Prepare a baking sheet by spraying it with the cooking spray.
  4. Place the chicken on the plate and season it with salt, pepper and a little oil.
  5. Add the preparation with the potatoes and green beans.
  6. Bake in the oven for 30-40 minutes (turn chicken every 10 minutes).

For more healthy, balanced recipes, visit caitplate .

A healthy meal with chicken and baked potatoes

Poached eggs with green asparagus

Slices of whole wheat bread with cheese and vegetables

You can experiment with avocado in thousands of ways

Serve the balanced meal decorated in a fun way

Consume everything but with moderation

Healthy dinner with good amounts of vegetables, protein and carbohydrates

Water is also part of healthy eating

How to prepare a superb breakfast in a few layers of different foods?

Vegetable and fruit salads

Broccoli – healthy vegetables and really adored

Combine vegetables with fruits to prepare a dish rich in flavours

Use a plate in a few compartments to make it easy

The best products for a balanced meal

Idea for delicious and boosting breakfast

Consume more fresh fruits

A true masterpiece of culinary art

It’s easy to prepare a healthy and balanced lunch box

Always choose fresh and good quality food products

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