5 Simple Healthy Meals

5 Simple Healthy Meals

Eating simple but yet healthy meals does not often come hand in hand. But here are five recipes that are simple enough for even the recreational cook to comfortably manage. Each recipe is meant to serve one, so simply increase the amount of ingredients required accordingly. Get moving and start cooking!


1. Grilled Chicken Salad5 Simple Healthy Meals (1)

Calories: 180calories
Preparation time: 10minutes
Ready in: 25minutes
Ingredients needed:
• 2cups romaine lettuce, rockets, cucumbers, carrots and tomatoes
• 2oz skinless chicken breast
• ½tbs cheese, shredded
• 2tbs virgin olive oil
• ¼tsp fresh lemon juice
• ¼tsp salt
• ¼tsp ground black pepper
• ¼cup croutons
• Cooking spray

1. Coat grill rack with cooking spray and preheat to 400°C.
2. Brush both sides of chicken breast with oil and sprinkle salt and pepper over.
3. Grill 5 minutes on each side of the chicken breast.
4. Chop grilled chicken breast.
5. Chop vegetables and.
6. Place grilled chicken breast and vegetables into a big bowl and toss with olive oil and fresh lemon juice.
7. Top with croutons.

Editor’s tip: Add dried cranberries and blueberries for a fruity taste.


2. Eggs and Chips5 Simple Healthy Meals (2)

Calories: 220calories
Preparation time: 5minutes
Ready in: 45minutes
Ingredients needed:
• 100g potatoes
• ½ shallots
• ½tbs olive oil
• ¼ dried oregano
• 50g small mushrooms
• 1 egg

1. Cut potatoes and boil them for 10minutes.
2. Preheat oven to 200°C.
3. Mix potatoes, shallots, olive oil and oregano.
4. Bake for 15minutes, add in mushrooms and bake for another 10minutes until potatoes turn brown.
5. Make a gap in the potatoes and crack an egg into it.
6. Bake for another 5minutes and serve.

Editor’s tip: Replace oregano with thyme, mint or other fresh vegetables for a different taste.


3. Smoked Salmon Sandwich5 Simple Healthy Meals (3)

Calories: 300calories
Preparation time: 10minutes
Ready in: 20minutes
Ingredients needed:
• ¼cup avocado
• 1 slice of cheese
• 2oz smoked salmon
• 2 slices of toasted rye bread
• ¼tsp ground black pepper

1. Mash avocado and spread thickly over the 2 slices of toasted rye bread.
2. Cut cheese in half and layer over avocado.
3. Top 1oz smoked salmon over each toasted bread.
4. Sprinkle ground black pepper.

Editor’s tip: Spread olive oil over the toasted bread, before topping with avocado, for the additional oomph!


4. Chicken Pasta5 Simple Healthy Meals (4)

Calories: 320calories
Preparation time: 10minutes
Ready in: 40minutes
Ingredients needed:
• 1cup linguine
• 1cup broccoli
• 1 boneless and skinless chicken breast
• ¼cup fat free chicken broth
• ½oz low fat cream cheese
• ¼cup low fat shredded mozzarella cheese
• ½tbsp parmesan cheese
• ¼cup salt
• ¼tsp pepper
• 1tbs oil

1. Preheat oven to 375°C.
2. Spread oil over frying pan, sprinkle salt and pepper over chicken and toss and turn chicken for 5minutes.
3. Stir in chicken broth and simmer for 5minutes.
4. Reduce heat to low, add in cream cheese and cook for 1minute to melt cheese and stir in ½ cup of mozzarella cheese.
5. Boil 5cups of water and add ¼cup of salt after it boils, then slowly add in the pasta, while stirring it for 5minutes.
6. Add in broccoli and cook until it boils.
7. Drain pasta and broccoli, and combine with chicken mix in a baking dish.
8. Bake for 15minutes, sprinkle over mozzarella and parmesan cheese and bake for another 3minutes, and serve.

Editor’s tip: Sprinkle ground black pepper and grated cheese before serving.


5 Simple Healthy Meals (5)

5. Salami Pizza

Calories: 390calories
Preparation time: 10minutes
Ready in: 35minutes
Ingredients needed:
• ¼cup flour
• ¼tsp salt
• ¼tsp oregano
• ¼tsp black pepper
• ¼ egg
• ¼cup milk
• ¼lb salami
• ¼ onion
• ¼ mushrooms
• ¼cup tomato base pizza or spaghetti sauce
• ¼cup mozzarella cheese

1. Preheat oven to 400°C.
2. Place a baking sheet over pizza pan and grease and flour.
3. Mix flour, salt, oregano, pepper, eggs and milk.
4. Pour batter in pan and make sure it is evenly spread.
5. Place salami over spread and sprinkle onions and mushrooms over, and bake for 20minutes.
6. Drizzle pizza sauce and sprinkle cheese over
7. Bake for 5minutes and serve.

Editor’s tip: Sprinkle chilli flakes and cheese for a stronger taste.


Add some of your favorite seeds into your meals to reap even more health benefits from your meals. Looking for a small snack instead? We have five simple and easy-to-make snacks that are 200 calories or less!


Recommended articles:
Zensorium | 5 Health Benefits You Get From Eating Seeds
Zensoiurm | 200 Calories or Less Yoghurty, Chocolaty and Fruity Snacks


Follow us on:
Facebook Twitter Google+ Instagram LinkedIn Pinterest Youtube Zensorium Support


Zensorium, the makers of Tinké and Being.