15 must-have recipes for a balanced meal
Discover new recipe ideas for a balanced meal!
These light meals will make delicious meals
Treat yourself to a balanced meal with these suggestions full of the good stuff. These healthy recipes contain vegetables, fish and white meat to give you strength. You can cook them both for lunch and for dinner with your family. It’s time to pamper yourself with wholesome, light nutrition.
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Spinach and ricotta lasagna
Meatless and with good cheese, this dish is a perfectly balanced meal for lunch. Credit: isstock
For 6 people
Preparation time: 15 minutes
Cooking time: 30 minutes
For all scholarships
Ingredients:
-1 package of lasagna sheets
– 100 g of spinach
– 100 g of ricotta
-50 cl of béchamel
– grated cheese
Preparation:
1. Place the lasagna sheets in a bowl, then distribute the spinach and ricotta. Spread the bechamel and repeat the operation.
2. Cover with grated cheese. Bake at 200°C for 30 minutes.
Tuna toast
Keep life simple with this easy recipe. Credit: isstock
For 4 people
Preparation time: 15 minutes
For all scholarships
Ingredients:
– 4 slices of bread
-4 cans of tuna fish
-1 red onion
-1 pickle jar
– Curly lettuce
-Olive oil
– Mustard
Preparation:
1. Spread the bread slices with mustard, then fold in the lettuce leaves and cucumber. Add red onion rings and diced tuna.
2. You can season it with a drizzle of olive oil.
Minestrone soup
Fill up on veggies with this super flavorful healthy recipe. Credit: isstock
For 4 people
Preparation time: 15 minutes
Cooking time: 30 minutes
For all scholarships
Ingredients:
-5 carrots
– 1 pumpkin
-1 leek
– 250 g of green beans
– 250 g of tomato puree
-1 yellow onion
-2 cloves of garlic
-1 l of water
Preparation:
1. Fry the chopped onion and garlic in the bottom of the casserole dish, then add the vegetable pieces.
2. You can pour tomato puree, then cover with water. Let it boil for half an hour.
Quinoa and vegetable salad
Revisit tabbouleh for a healthy and balanced cuisine packed with seasonal protein. Credit: isstock
For 4 people
Preparation time: 20 minutes
Cooking time: 30 minutes
For all scholarships
Ingredients:
-3 tomatoes
-1 bunch of mint
– 300 g of quinoa
-1 cucumber
-1 lemon
-5 cl of vinegar
Preparation:
1. Cook the quinoa in a casserole, then drain. Chop the vegetables and herbs, then add to the quinoa.
2. Refrigerate for 1 hour, then season with liquids.
honey salmon
Bold salmon for dinner, a recipe to add to the menu of the week. Credit: isstock
For 4 people
Preparation time: 15 minutes
Cooking time: 10 minutes
For all scholarships
Ingredients:
– 4 salmon steaks
-2 tablespoons of honey
-5 cl sesame oil
-2 cloves of garlic
– sprigs of rosemary
Preparation:
1. Mix chopped garlic, honey, sesame oil and rosemary. Leave the salmon to marinate in the refrigerator for 1 hour.
2. Drain the fish, then fry it on the fire.
Carrot salad
Eating well is essential with this kitchen full of diet-friendly vegetables. Credit: isstock
For 4 people
Preparation time: 15 minutes
Cooking time: 10 minutes
For all scholarships
Ingredients:
-6 carrots
-Olive oil
-1 pinch of paprika
– Salt
-1 bunch of parsley
Preparation :
1. Cut the vegetables into small pieces. Steam them on a stove.
2. Add the rest of the food and mix everything together. You can serve carrots in a bowl.
Chicken grouse
Spices for your health can help you feel better, especially with this recipe. Credit: unsplash
For 4 people
Preparation time: 15 minutes
Cooking time: 10 minutes
For all scholarships
Ingredients:
-4 chicken cutlets
-2 teaspoons of curry
-1 yellow onion
-50 g of coconut milk
– 25 g of tomato puree
-1 bunch of parsley
Preparation:
1. Fry the chicken breasts together with chopped onions. Sprinkle with curry.
2. Then you can put coconut milk and tomato puree. Mix it up. Add chopped parsley.
Quiche with cheese
Treat yourself to this fail-safe cheesecake recipe for dinner. Credit: isstock
For 4 people
Preparation time: 15 minutes
Cooking time: 30 minutes
For all scholarships
Ingredients:
– 1 dough
– 100 g of grated cheese
– 50 g of goat cheese
– 100 g of pork
– 3 eggs
– 50 g of fresh cream
Preparation:
1. Beat the eggs, grated cheese and fresh cream, then pour it over the dough. Distribute the crumbled goat cheese as well.
2. Fry the bacon in a pan, then put it in the batter. Bake at 180°C for 30 minutes. Serve each portion on a plate.
Pasta with peeled tomatoes
Starches are always appreciated in evening recipes. Credit: Istock
For 4 people
Preparation time: 15 minutes
Cooking time: 30 minutes
For all scholarships
Ingredients:
– 250 g of tagliatelle
– 10 tomatoes
– Butter
-80 g of tomato puree
-1 yellow onion
-3 cloves of garlic
-1 bunch of basil
Preparation:
1. Boil tagliatelle in a pot of water. Separately, soak the tomatoes in boiling water for 1 minute, then remove them.
2. Heat the chopped onion and garlic together with the tomato puree, then add the chopped basil. Finally, put the food on a plate.
Banana Bread
For dessert, this sweet recipe will give you bananas. Credit: isstock
For 4 people
Preparation time: 15 minutes
Cooking time: 50 minutes
For all scholarships
Ingredients:
– 250 g of flour
– 120 g of sugar
– 1 half pack of baking powder
– 85 g of butter
– 2 bananas
-10 g of milk
– 2 eggs
Preparation:
1. Mix different foods in a salad bowl, then place in a cake pan.
2. Bake everything in the oven for 50 minutes at 170°C.
Trick :You can replace the banana with another fruit, for example, an apple.
beetroot soup
Healthy eating goes beyond cold soup thanks to this healthy recipe. Credit: Istock
For 4 people
Preparation time: 20 minutes
Cooking time: 25 minutes
For all scholarships
Ingredients:
-2 cooked beets
– 3 potatoes
– 30 g of yogurt
-1 bunch of basil
-2 cloves of garlic
– 1 cube of vegetable broth
Preparation:
1. Steam the potatoes, then mix them with beets and garlic in a blender.
2. Then grate the broth, add chopped basil and yogurt. Salt. Serve in bowls.
Cereal bars
Don’t forget to eat fruits for a healthy diet and this recipe is ideal. Credit: isstock
For 4 people
Preparation time: 15 minutes
Cooking time: 15 minutes
For all scholarships
Ingredients:
– 100 g of rolled oats
-100 g of dried fruits (almonds, walnuts, cashews and raisins..)
– 4 tablespoons of honey
– 30 g of butter
– 1 packet of vanilla sugar
Preparation:
1. Collect oatmeal, dried fruits and the rest of the food in a bowl and mix everything.
2. Place the bars in a bowl. Bake at 180°C for 15 minutes. Then you can cut the cereal bars.
Trick : Serve with yogurt.
Pumpkin risotto
For a balanced meal on the menu of the week, we try this homemade risotto. Credit: pixabay
For 4 people
Preparation time: 15 minutes
Cooking time: 15 minutes
For all scholarships
Ingredients:
– 300 g arborio rice
-1 onion
– 1 half pumpkin
– 5 cl of white wine
– 50 g vegetable juice
– Parmesan cheese
– 1 pinch of curry
Preparation:
1. For this recipe, steam pumpkin pieces with curry. Fry rice and onion separately in a pan.
2. Deglaze with white wine, then gradually add stock. Bring the dish together and serve with parmesan.
Trick : Replace Parmesan with grated cheese.
Chicken salad
These white meats and raw vegetables will help you stay healthy. Credit: Istock
For 4 people
Preparation time: 15 minutes
Cooking time: 15 minutes
For all scholarships
Ingredients:
-4 chicken breasts
– 2 yogurts
-1 pinch of Espelette pepper
– Curly lettuce
-3 tomatoes
-1 cucumber
Preparation:
1. Cook the chicken strips in a pan, then put them in a salad bowl with raw vegetables.
2. Mix yogurt, Espelette pepper and salt. Then dress your salad.
Trick : Choose seasonal produce for the salad.
Lentil Dahl
This exotic recipe is suitable for a healthy family meal. Credit: isstock
For 4 people
Preparation time: 15 minutes
Cooking time: 15 minutes
For all scholarships
Ingredients:
– 300 g of coral lentils
-2 yellow onions
-50 g of coconut milk
– 50 g of tomato puree
-2 teaspoons of turmeric
-2 teaspoons of curry
-1 bunch of coriander
Preparation:
1. Saute chopped onion with spices, then cover with red lentils and a ladle of water. Mix it up.
2. Then add the tomato puree and then the coconut milk. You can serve in a deep plate.
