15-Minute Healthy Breakfast Lunch and Dinner Idea

Looking for a quick meal plan idea for a day? Here’s a nutritious yet healthy meal plan that includes fresh fruits, vegetables, seafood, protein and carbohydrates. You can make the breakfast, lunch and dinner recipes within 15 minutes, a perfect combo for a tiring workday. 

The main nutrient in these recipes is selenium, one of the important minerals our body needs everyday for proper functioning. This antioxidant nutrient plays a vital role in metabolism, thyroid function and reproduction. An average adult requires 60mcg of selenium daily. Consuming a diet rich in seafood, mushrooms and nuts will help meet the selenium requirements. Try this simple yet healthy meal plan for a day.

Breakfast: Muesli with Yogurt and Banana


1 cup greek yogurt

3 tsp honey

½ cup chopped strawberries and banana

3 tsp muesli

Recipe: Beat Greek yogurt with honey in a bowl. Add in chopped fruits and top with muesli for a quick breakfast.

Muesli with Yogurt and Banana
Selenium-Rich Breakfast- Muesli with Yogurt and Banana


This yogurt bowl with banana and muesli is rich in fiber, protein and vitamins. It has 13mcg of selenium, one of the important minerals for maintaining good thyroid health.

Lunch: Pepper Crab with Steamed Rice

Pepper Crab


3-4 crabs washed and cleaned

½ cup shallots

2 tsp ginger and garlic chopped

2 tsp black peppercorns

1 tsp cumin

1 tsp aniseed

1 tomato

1 tsp turmeric

1 tsp chili powder

1 ½ tsp salt

3 tsp coconut oil

Cilantro for garnish

Recipe: Make whole spices, ginger, garlic, shallots and tomato into a paste. Heat coconut oil in a pan. Add the paste, spice powders, salt and cook for 5 minutes. Add in washed crab, cover and cook for 10 mins. Serve hot with steamed rice.

Steamed Rice with Pepper Crab
Selenium-Rich Lunch: Steamed Rice with Pepper Crab


Crab is an excellent source of protein, vitamin B12, folate, and omega-3-fatty acids. One bowl of crab curry has 55mcg of selenium, a key mineral for maintaining a good immune system.

Dinner: Mushroom Spaghetti Aglio Olio


1 cup of boiled spaghetti

3 tsp butter

1 cup sliced mushrooms

1 tsp chopped garlic

2 tsp chopped fresh parsley

1 tsp mixed herbs

Pepper and salt to taste

2 tsp parmesan cheese

Recipe: Heat butter in a pan. Add in chopped garlic, mushrooms and fry for 2 minutes. Add in fresh parsley, mixed herbs, salt and pepper. Add in boiled spaghetti pasta and cook for 5 minutes. Garnish with parmesan cheese.

Mushroom Spaghetti Aglio Olio
Selenium-Rich Dinner: Mushroom Spaghetti Aglio Olio


Mushrooms are an excellent source of B vitamins, Vitamin D and antioxidants. They are rich in selenium, a vital mineral for preventing oxidative damage of cells. One cup of mushroom has 12mcg of selenium.

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