As MKF Fisher said, “First we eat, then you do everything else”. Good food makes us happy, but does it really make us healthy?

We have preconceived ideas that it’s very laborious to make healthy food, especially in our fast routine. Actually NO.

We can make easy menus to get better energy solutions. In our humdrum life, it is very important to be fit. 

Breakfast ideas:

We can take nutrients-riched apples, magnesium filled papaya or bananas filled with vitamins and minerals in our breakfast. They are nutrient-rich which energise us all day long. But, it’s boring right? Let’s arrange an exciting plate.

• Make an egg-poach and put on a brown toast. Sprinkle black pepper.
• Fry eggs with olive oil. Add spinach, mushroom, tomato in it.
• Blend the white egg and add chives, bacon, and parmesan. Bake it for 2 minutes. Add the yellow egg and bake again.
• Cut the avocado and stuff with feta cheese, tomato, egg, bell paper and onion. Now, bake it.

Egg yolk is filled with B-vitamins, red bell paper has vitamin C, Spinach has vitamin A and calcium. In these ways you can have a quick energy-packed breakfast.

Lunch recipes:

A quick health-tip for you is here. 7” plate for a child and 9” plate for an adult is ideal. Then, half of the plate can be filled with vegetables whereas two quarters can be served with whole-grain and protein respectively.

• Quinoa is a better grain than rice. You can have it in your lunch.
• For the vegetable part, add boiled broccoli which is an anti-oxidant. You can have raw garlic in the salad. Add cucumber s well.
• Ginger is very important for health. Add small portion of it in any curry or soup.
• In the soup bowl, ¼ should be meat and ¾ have to be vegetables.
• You can have cereals as well which reduces the speed of glucose mixed into blood followed by long-lasting energy.

Quick snacks solutions:

• Have milk shake with dates, smoothie with zucchini and white beans.
• Add herbs I your regular soup.
• We actually eat what we see. So replace chips with almonds and chocolates with some dry-fruits.

Beverages:

• We are talking about energy and coffee is missing! No way! Have coffee without sugar. Green tea is also a great choice with helps in metabolism.
• You can have natural fruit juice.

There are plenty other easy recipes you can find in the books, youtube channels and of couse, self-experiment is welcome. Don’t forget to plan what you will eat and have all the ingredients available. Stay tuned to know more. Maintain immunity in life style and stay happy and fit.