Looking for healthy lunch and dinner ideas that are both satisfying and simple to make? You’re in the right place!
Whether you’re meal-prepping for the week, trying to eat cleaner, or just looking for inspiration to break out of the same old routine, these recipes are packed with flavour, nutrients, and goodness.
From hearty grain bowls to light yet filling curries and veggie-packed stir-fries, I’ve put together a collection of my go-to meals that keep me energized and feeling great. Perfect for busy weekdays or relaxing evenings: let’s make healthy eating effortless and delicious!
Recipe #1
Brown Rice, Chicken Veggie Stir Fry, Steamed Sweet Potatoes & Spinach-Yogurt
Healthy Rice Chicken Bowl
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Author: Thasneen
Recipe type: Main
Cuisine: Asian
Ingredients
Chicken-Veggie Stir Fry
- Boneless chicken, diced- 2 chicken breasts
- Sesame oil- 1 tsp
- Ginger, sliced- 1-inch slice
- Onion, sliced- 1
- Carrot, sliced- 1
- Red pepper, cubed- 1
- Green pepper, cubed- 1
- Soy sauce- 2 tbsp
- Hoisin sauce- 1 tbsp
- Chili paste- 1 tsp (or add ¼ tsp ground black pepper)
- Green onions, chopped- 1 stalk
- Cilantro, chopped- 2 tbsp
Build The Bowl
- Brown rice
- Chicken-veggie stir fry
- Steamed sweet potatoes
- Spinach leaves
- Yogurt
Instructions
- I cooked brown rice in the Instant Pot: add 1½ cups rinsed brown rice & 1¾ cups water to the inner pot. Pressure cook for 8 minutes. Let the pressure release naturally for 10 minutes & then do a quick pressure release.
Making Asian style chicken-veggie stir fry
- I've used boneless chicken breasts, dice the chicken.
- Place a wok over medium heat, add sesame oil.
- Add onion & carrot, saute for 2 minutes.
- Add the chicken, combine well.
- Add soy sauce, hoisin sauce & chili paste; combine well & cook covered till the chicken has turned tender.
- Add red pepper & green pepper, stir fry for 2 minutes.
- Finish it off with chopped green onions & cilantro.
Steamed Sweet Potatoes
- I cooked the sweet potatoes in the Instant Pot, half the sweet potatoes, add 1 cup water.
- Pressure cook at high for 5 minutes.
- After pressure cooking, do a quick pressure release.
Build the bowl
- To a bowl, add the brown rice
- Add chicken-veggie stir fry.
- Keep 2 steamed sweet potatoes.
- I also kept some fresh spinach leaves & yogurt; you can keep your favourite salad.
- Enjoy this for lunch or dinner, it's healthy & delicious.
Recipe #2
Air Fried Chicken, Broccoli Stir Fry, Steamed Sweet Potato & Salad
Air fried chicken, broccoli, sweet potato, salad
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Author: Thasneen
Ingredients
Air frying chicken
- Chicken legs or leg-thigh pieces- 4
- Kashmiri chili powder- 1½ tsp
- Turmeric powder- ⅛ tsp
- Garam masala- ½ tsp
- Coriander powder- 1 tsp
- Chaat masala- ½ tsp (optional)
- Salt- 1½ tsp
- Lemon juice- ½ tbsp
- Water- 1 tbsp (to make a thick paste)
For making broccoli stir fry
- Sesame oil- ½ tbsp
- Onion, sliced- 1
- Garlic, chopped- 2 cloves
- Dried red chili flakes- 1 tsp
- Broccoli florets- 2 cups
- Soy sauce- 1½ tbsp
- Ground black pepper- ¼ tsp
Other ingredients
- Sweet potatoes
- Salad greens
Instructions
- For air frying chicken, I've taken chicken leg-thigh pieces. You can use chicken legs.
- To a bowl, add all the spices along with lemon juice & water, make into a thick paste.
- Spread over the chicken & let marinate for 30 minutes.
- I air fried the chicken, you can also bake or grill.
- Keep the marinated chicken in the air fryer.
- Air fry for 400 F or 200 C for 30 minutes.
- After 20 minutes of air frying, flip the chicken over & air fry for 10 more minutes.
- Perfectly air fried & delicious chicken will be ready.
Making broccoli stir fry
- Place a pan over medium heat, add sesame oil.
- Add onion, garlic & dried red chili flakes, stir fry for 2 minutes.
- Add broccoli florets, add ¼ cup water & cook covered for a few minutes till broccoli turns soft.
- Add soy sauce & ground black pepper, stir fry for a few minutes.
Steamed Sweet Potatoes
- I cooked the sweet potatoes in the Instant Pot, half the sweet potatoes, add 1 cup water.
- Pressure cook at high for 5 minutes.
- After pressure cooking, do a quick pressure release.
Plate the dishes
- On the plate, place 1 air fried chicken, broccoli stir fry, steamed sweet potato & salad.
- This can be enjoyed for lunch or dinner.
Recipe #3
Bulgur Wheat Upma, Air Fried Salmon, Potato Stir Fry & Hummus
Bulgur Wheat Upma, Air Fried Salmon, Potato Stir Fry & Hummus
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Author: Thasneen
Recipe type: Main
Ingredients
Making Bulgur wheat upma
- Coconut Oil- 1 tbsp
- Mustard seeds- 1 tsp
- Dried red chilies- 2
- Curry leaves- 1 sprig
- Onion, chopped- 1
- Salt- 1½ tsp
- Ginger, minced- ½ tbsp
- Water- 1½ cups
- Bulgur wheat or Samba Wheat- 1¼ cups
Making Air Fried Salmon
- Salmon- 2 steaks
- Chili powder- 1 tsp
- Turmeric powder- ⅛ tsp
- Garam masala- ½ tsp
- Salt- 1 tsp
Making Potato Stir fry
- Cooked potatoes, fingerling or white potatoes- 3, cut into long strips
- Coconut oil- 2 tbsp
- Mustard seeds- 1 tsp
- Curry leaves- 10 leaves
- Chili powder- 2 tsp
- Turmeric powder- ½ tsp
- Asafoetida- ⅛ tsp
- Lemon juice- 1 tbsp
- Salt- 1½ tsp
Other Ingredients
- Hummus
Instructions
Making bulgur wheat upma
- Place a saucepan over medium heat.
- Add oil, mustard seeds let splutter.
- Add dried red chilies & curry leaves.
- Add onion, ginger; season with salt.
- Cook till onions turn light golden in color.
- Add water, let the water boil.
- Add bulgur wheat, combine well.
- Cook covered over low heat for 4 minutes till bulgur wheat turns soft.
- Take the pan off the heat & keep it covered for a few minutes.
Making air fried salmon
- I've taken 2 salmon steaks, pat dry with paper towel.
- Add chili powder, turmeric powder, garam masala & salt over the salmon, spread well.
- Or you can add any of your favourite seasonings.
- Air fry at 400 F or 200 C for 12 minutes.
Making potato stir fry
- Cook the potatoes in boiling water seasoned with salt or in a microwave till potatoes turn soft, don't overcook them.
- Cut the potatoes into wedges.
- Add chili powder & salt to the cooked potatoes, combine well.
- Place a wok or large skillet over medium heat, add oil.
- When the oil gets hot, add mustard seeds and curry leaves (add lots of curry leaves), let the mustard seeds splutter.
- Add turmeric powder & asafoetida combine well in oil.
- Add the potatoes and stir fry over high heat till the potatoes are browned.
- Drizzle lemon juice & stir fry for 2 minutes.
How to plate
- Take the bulgur wheat upma in a bowl, smoothen the top.
- Flip the bowl onto a plate.
- Keep the air fried salmon, potato stir fry & hummus.
- Enjoy, this can be served for lunch or dinner.
Recipe #4
Quinoa & Moong Bean Curry
Quinoa & Moong Bean Curry
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Author: Thasneen
Recipe type: Main
Ingredients
- Quinoa- 1½ cups
- Water- 2 cups
- Salt- ½ tsp
For making moong bean curry
- Moong bean, whole- 1 cup, rinsed
- Onion, chopped- 1
- Kashmiri chili powder- 1 tsp (for more spice add regular hot chili powder)
- Turmeric powder- ⅛ tsp
- Coriander powder- 2 tsp
- Salt- 1½ tsp
- Water- 2 cups (to cook in Instant Pot)
- Coconut milk- 1 cup
- Water to thin down- ½ to 1 cup
Instructions
Cooking Quinoa
- To a large pan, add 2 cups water & salt, let water come to a slight boil.
- Add quinoa & cook covered for 20 minutes till quinoa turns soft & the water has dried off.
- Keep aside the cooked quinoa.
Cooking moong bean curry
- Use whole moong beans for making this curry. I just rinsed the beans, didn't soak them.
- I made this curry in my Instant Pot. If you don't have an IP, use a regular pressure cooker.
- To the stainless steel pot, add the rinsed moong bean, onion & spices.
- I added a few simple spices, don't really need a whole lot of spices; tastes delish with simple spices.
- I've added 2 cups water, combine well.
- Close the pot with the lid.
- Select the pressure cook setting, set the time to 25 minutes at high pressure.
- If cooking in the regular pressure cooker, cook for 3 whistles till the moong bean has cooked well.
- After pressure cooking, let the pressure release naturally for 10 minutes & then open the lid.
- There will be some liquid left in the pot & the moong bean will be perfectly cooked.
- Select saute setting at medium temperature.
- Add 1 cup coconut milk, combine well.
- To thin down the gravy, add ½ cup warm water.
- Cook for 3 minutes.
- Taste & add salt if needed.
- Take the inner pot out of the main pot & keep it covered.
How to plate
- In a bowl, serve quinoa, moong bean curry, veggies like cherry tomatoes & celery; this high protein meal can be enjoyed for lunch or dinner.
