Healthy Food: The Best Healthy Recipes for a Balanced Diet.

Which Foods to Incorporate to Maintain a Balanced Diet ?

To maintain a balanced diet, it is essential to include a variety of foods from different groups. Here are the key foods to regularly incorporate into your diet. The balance between the different macronutrients is very important, always check if it is suitable :

1. Vegetables and Fruits.

These foods are fundamental for a balanced diet because they are rich in vitamins, minerals, and fiber while being low in calories. Try to include a wide variety of vegetables and fruits in your meals, prioritizing fresh, seasonal, and local produce. However, be cautious with fruit juices, as they are higher in sugars and are absorbed more quickly than whole fruits. Fruits are generally high in carbohydrates, so avoid overconsumption, especially during a cutting phase.

2. Proteins.

Proteins play an essential role in muscle repair and growth. They can be found in lean meats, poultry, fish, eggs, legumes (such as lentils and chickpeas), and dairy products. For a vegetarian or vegan option, consider substitutes like tofu and tempeh.

3. Whole Grains.

Whole grains provide more nutrients and fiber than refined grains. Choose options like quinoa, oats, brown rice, and whole grain bread to incorporate more whole grains into your diet.

4. Dairy Products or Their Alternatives.

Dairy products provide a significant amount of calcium and protein. If you opt for plant-based alternatives, make sure they are fortified with calcium and vitamin D.

5. Healthy Fats.

Fats play an essential role in nutrition. Favor unsaturated fat sources such as avocados, nuts, seeds, and vegetable oils (like olive and canola). Fatty fish such as salmon, mackerel, and sardines are also excellent for their omega-3 content.

6. Water.

Hydration is crucial for overall well-being. Water is the best choice to stay hydrated throughout the day without adding extra calories to your diet. If you have trouble drinking water, you can always add a bit of lemon juice for flavor. There are also calorie-free powders to help you hydrate with different flavors but without added calories. Always check product labels to make sure you're making the right choice.

By incorporating these elements into your daily diet, you can help your body get the nutrients it needs to function optimally.

How to Quickly Prepare Healthy Meals ?

Preparing healthy meals quickly is a common challenge, especially in a busy daily life. Fortunately, with a few tips and proper planning, you can easily cook nourishing meals in no time. Here are some tips and recipes to help you maintain a balanced diet without spending hours in the kitchen:

1. Planning and Preparation.

Preparing ingredients in advance is key to speeding up meal preparation. Spend some time each weekend washing, chopping, and storing vegetables, cooking grains like rice or quinoa, and preparing proteins like chicken or legumes. Store these ready-to-use ingredients in the refrigerator to quickly assemble meals during the week.

2. Use efficient kitchen tools.

Appliances like multicookers, quick-frying pans, and blenders can significantly reduce cooking time. For example, a multicooker can cook a whole chicken in under 30 minutes, and a quick-frying pan can cook vegetables and proteins in just a few minutes.

3. Quick Recipes: Chicken and Vegetable Wrap.

  • Ingredients: Cooked chicken breasts, tortillas, avocado, tomatoes, lettuce, mayonnaise or Greek yogurt, salt, and pepper.
  • Preparation: Spread a thin layer of mayonnaise or yogurt on a tortilla, add slices of chicken, avocado, diced tomatoes, and lettuce. Season with salt and pepper, then roll up the wrap. This is perfect for a quick and satisfying lunch or dinner.

4. Quick Recipes: Grilled Salmon and Vegetables.

  • Ingredients: Salmon fillets, olive oil, lemon juice, asparagus, salt, pepper.
  • Preparation: Preheat a grill pan over medium heat. Season the salmon with salt, pepper, and lemon juice. Cook the salmon and asparagus drizzled with olive oil for about 6-8 minutes, until the fish is cooked and the vegetables are tender. This dish is not only quick but also full of omega-3s and fiber.

5. Opt for simple and healthy ingredients.

Choosing ingredients that don't require much preparation, such as pre-cut vegetables, bagged salads, or ready-to-eat proteins like marinated tofu or roasted chicken, can also speed up meal preparation.

By incorporating these practices into your culinary routine, you can enjoy healthy meals without it becoming a chore. This will allow you to focus on your training and other activities while nourishing yourself optimally. Take these tips to heart and adapt them to your schedule to see a real difference in your time management and health !

What are the Best Balanced Breakfasts ?

A balanced breakfast is essential to start the day on the right foot, providing the necessary energy to tackle daily challenges and helping to regulate appetite throughout the day. Here are some ideas for balanced breakfasts that combine proteins, complex carbohydrates, and healthy fats :

1. Fruit and Nut Porridge.

  • Ingredients: Rolled oats, milk or a plant-based alternative, a handful of fresh or frozen berries, crushed nuts, a bit of honey or maple syrup.
  • Preparation: Cook your porridge with milk in a saucepan or microwave. Top with the berries and nuts, and drizzle with honey for a touch of sweetness.

2. Vegetable and Avocado Omelette.

  • Ingredients: Eggs, spinach, tomatoes, onions, avocado, olive oil, salt, and pepper.
  • Preparation: Beat the eggs and add salt and pepper. Cook the onions and tomatoes in a pan with a bit of oil, then pour in the eggs and add the spinach. Cook until the eggs are set. Serve with slices of avocado on the side.

3. Protein Smoothie Bowl.

  • Ingredients: Greek yogurt or a plant-based alternative, a banana, berries, almond butter, chia seeds, rolled oats.
  • Preparation: Blend the banana, berries, and some yogurt to create the smoothie base. Pour the mixture into a bowl and top with rolled oats, chia seeds, and a spoonful of almond butter.

4. Avocado and Poached Egg Toast.

  • Ingredients: Whole grain bread, avocado, eggs, flax seeds, salt, pepper.
  • Preparation: Toast the bread, mash the avocado on top, then add a poached egg. Sprinkle with flax seeds and season with salt and pepper for a protein and fiber-rich breakfast.

5. Quinoa Fruit Bowl.

  • Ingredients: Cooked quinoa, almond milk, cinnamon, apples or pears, nuts or almonds.
  • Preparation: Warm the cooked quinoa with a bit of almond milk and cinnamon. Add pieces of apples or pears and top with nuts for a meal rich in plant-based proteins and fiber.

These breakfast options are not only delicious but also designed to provide a balance of macronutrients that support energy, satiety, and optimal nutrition. Incorporating these types of meals at the start of your day can help you maintain your energy and focus while moving closer to your ideal shape. So, go ahead and try these ideas to find your favorites! Be sure to check the total calories of each meal as well.

How to Vary Meals While Maintaining a Healthy Diet ?

Varying meals while maintaining a healthy diet is crucial to cover all nutritional needs and avoid food monotony. Here are some tips and ideas to diversify your meals healthily :

1. Incorporate a variety of colors.

Each color in fruits and vegetables represents different nutrients and antioxidants. Try to include a rainbow of colors in your meals every day. For example, green spinach, orange carrots, red bell peppers, and purple eggplants.

2. Experiment with different world cuisines.

Each cuisine offers unique dishes and preparation methods that can enrich your diet. For example, one week you could explore Mediterranean cuisine with dishes like tabbouleh or hummus, and the next week, try Asian cuisine with vegetable curry or bibimbap.

3. Plan themed meals.

Organizing themed nights, such as "Taco Tuesday" or "Fish Friday," can add fun and variety to your week. This ensures that you incorporate different types of proteins and vegetables into your diet.

4. Use herbs and spices.

Varying herbs and spices can completely transform a dish. Not only do they add flavor without extra calories, but they also offer various health benefits. For instance, turmeric has anti-inflammatory properties, and ginger is beneficial for digestion.

5. Include healthy substitutes.

If you have a favorite dish that is less healthy, consider healthier substitutes for some ingredients. For example, use cauliflower rice instead of white rice, or zucchini noodles instead of traditional pasta.

Recipes to Vary Your Diet :

Mexican Quinoa Salad

  • Ingredients: Quinoa, bell peppers, black beans, corn, cilantro, lime juice, avocado.
  • Preparation: Mix the cooked quinoa with chopped bell peppers, black beans, corn, and cilantro. Season with lime juice and top with sliced avocado.

Thai Vegetable Curry

  • Ingredients: Coconut milk, red curry paste, assortment of vegetables (such as carrots, bell peppers, and snow peas), tofu or chicken.
  • Preparation: Sauté the vegetables and tofu or chicken in a bit of oil, add the curry paste and coconut milk, and let simmer until everything is well cooked.

By following these tips, you can make your meals exciting and varied while staying focused on healthy food choices. This approach allows you to discover new flavors and cultures while nourishing your body in the best way possible. So, have fun exploring and varying your meals!

Healthy Food Recipes to Keep Your Energy Up All Day.

To maintain your energy throughout the day, it is essential to choose recipes that wisely combine complex carbohydrates, proteins, and healthy fats. Here are some recipe ideas that can help you stay dynamic and focused from morning to night:

Breakfast: Energizing Fruit and Oat Smoothie.

  • Ingredients: Banana, strawberries (or other fruits of your choice), a handful of rolled oats, a tablespoon of chia seeds, milk or a plant-based alternative, a teaspoon of honey or maple syrup.
  • Preparation: Blend all the ingredients until smooth. This is a quick, nutritious breakfast perfect for starting the day with a good dose of energy.

If you want a bit more protein, you can add egg whites or a scoop of protein powder.

Lunch: Quinoa Salad with Grilled Vegetables.

  • Ingredients: Quinoa, eggplants, bell peppers, zucchini, olive oil, balsamic vinegar, fresh herbs, salt, and pepper.
  • Preparation: Follow the package instructions to cook the quinoa. Grill the diced vegetables with a bit of olive oil. Mix the quinoa and grilled vegetables, season with balsamic vinegar, herbs, salt, and pepper. This salad is excellent whether served hot or cold.

Snack: Homemade Energy Bars.

  • Ingredients: Nuts, sunflower seeds, dried fruits (such as raisins or apricots), rolled oats, honey or maple syrup, nut butter.
  • Preparation: Mix all the dry ingredients, add the honey or syrup and the nut butter to bind. Press the mixture into a mold and refrigerate until the bars are firm. Cut into bars for an easy on-the-go snack.

Dinner: Roasted Chicken with Sweet Potatoes and Broccoli.

  • Ingredients: Chicken breasts, sweet potatoes peeled and diced, broccoli, olive oil, thyme, salt, and pepper.
  • Preparation: Place the chicken and vegetables on a baking sheet. Drizzle with olive oil and season with thyme, salt, and pepper. Bake at 200°C (392°F) until the chicken is well-cooked and the vegetables are tender. This balanced dinner keeps your energy up for the rest of the evening.

These recipes are not only delicious but also formulated to provide you with the perfect balance of nutrients, ensuring a steady release of energy. By incorporating these types of meals into your daily routine, you'll be well-equipped to handle your activities without feeling tired. Go ahead and experiment with these recipes to find the ones that suit you best, keeping you fit and motivated!

Coach's Tips.

  • Beware of hidden calories. Remember, if salad alone could make you thin, elephants wouldn't be so big—they eat only that! So, it's not enough to just eat healthy and balanced meals; the calories must also match your goals in terms of performance, weight loss, or muscle gain.
  • Even though the meals presented here are “healthy,” don't forget to check if they align with your goals. A carb-rich meal during a cutting phase might not be suitable, except for certain individuals. Make sure to adapt these meals to your specific needs.
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