- By Prerna Targhotra
- Sat, 07 Sep 2024 06:01 PM (IST)
- Source:JND
Quick And Nutritious Meals For Energy: In our fast-moving world, having access to quick and nutritious meal options can significantly impact our energy levels and overall health throughout the day. Nutritionists and dietitians stress the need for balanced meals that not only provide essential nutrients but also keep us satisfied and mentally sharp. With hectic schedules and limited time for meal prep, finding healthy yet convenient options can be challenging.
Utilising meal ideas recommended by nutrition experts ensures you remain energised and meet your dietary needs without sacrificing taste or convenience. This article delves into a variety of swift and nutritious meal suggestions from nutrition experts, designed to sustain you throughout the day. Whether you're seeking ideas for breakfast, lunch, or dinner, these options are crafted to offer practicality, balance and flavour, facilitating a healthy lifestyle even when you are on the move. Dr. Vilas Shirhatti, Technical Director and Nutrition Consultant listed some healthy and nutritious meals that can help you sustain throughout the day with much-needed energy.
Quick And Nutritious Meals For Energy
Overnight Oats with Fresh Fruits
Overnight oats are a lifesaver for busy mornings. Simply combine rolled oats with your choice of milk or yoghurt, add a touch of honey or maple syrup, and top with fresh fruits like berries, bananas, apples or chopped dates. Store it in the refrigerator overnight, and you'll have a delicious, fibre-rich breakfast ready to go in the morning. The combination of oats and fruit provides a balance of complex carbohydrates, fibre and natural sugars to kickstart your day. You can add a scoop of peanut butter or a scoop of whey protein to enhance the protein content of the breakfast.
Quinoa Salad with Mixed Veggies and Grilled Chicken
For a quick and nutritious lunch, a quinoa salad is an excellent choice. Cook quinoa in advance and store it in the fridge for up to a week. When you're ready to eat, mix the quinoa with chopped veggies such as cucumbers, bell peppers, cherry tomatoes and avocados. Add some grilled chicken or tofu for protein, and drizzle with olive oil and lemon juice for a refreshing flavour. This meal is packed with protein, healthy fats and essential vitamins. You can also replace quinoa with Jowar. Soak jowar in water overnight, cook them in a pressure cooker for 10 minutes, store in the refrigerator and use in place of quinoa.
Greek Yoghurt with Nuts and Seeds
When you need a snack that will keep you full and focused, reach for Greek yoghurt topped with a handful of nuts and seeds. Greek yoghurt is rich in protein and probiotics, which are great for gut health. Adding nuts like almonds or walnuts provides healthy fats and a satisfying crunch, while seeds like chia or flaxseed offer an extra boost of fibre and omega-3 fatty acids. This snack is perfect for mid-morning or afternoon and will help curb your hunger without weighing you down. For additional taste and health benefits, you can also add cut fruits.
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Quick And Nutritious Meals For Energy (Image Credits: Canva)
Whole Grain Wrap with Hummus and Veggies
Whole grain wraps are incredibly versatile and can be filled with a variety of nutritious ingredients for a quick meal on the go. Spread a generous layer of hummus on the wrap, then add sliced veggies such as cucumbers, spinach, bell peppers and carrots. For added protein, include a few slices of turkey, chicken, or tofu. Roll it up, and you've got a balanced meal that’s high in fibre, vitamins and lean protein, perfect for lunch or a light dinner.
Stir-Fried Brown Rice with Veggies and Eggs
A stir-fry is a fantastic way to use up leftover veggies and turn them into a satisfying meal. Start by sauteing a mix of your favourite vegetables, such as broccoli, bell peppers, carrots, and snap peas in a bit of olive oil. Once the veggies are tender add cooked brown rice and stir in a couple of beaten eggs. If you do not eat eggs, then you add tofu or paneer in place of eggs. Season with soy sauce or tamari for flavour and finish with a sprinkle of sesame seeds. This dish provides a good mix of carbohydrates, protein and healthy fats, making it a perfect dinner option.
Eating healthy doesn't have to be complicated or time-consuming. These five quick and nutritious meal ideas are designed to fuel your body and keep you energised throughout the day. With a little preparation and the right ingredients, you can enjoy delicious meals that support your busy lifestyle while providing all the nutrients you need to stay on top of your game.
