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

Ingredients:

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

Benefits:

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

Ingredients:

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

Benefits:

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

Ingredients:

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

Benefits:

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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