Quick and healthy meal recipes for next month

January is that peculiar month when your body respectfully requests smaller meals, but your soul remains emotionally tied to Christmas goodies. What is the good news? Feeling healthier does not require elaborate diets, unique foods, or hours spent in the kitchen.

Tasty and healthy in one plate

Breakfast, lunch and dinner are always a challenge. Check out these 4 healthy recipes to boost your energy levels and keep you in shape.

Easy breakfist ideas for protein lovers

Oat meal and eggs are perfect to help maintain healthy levels as well as help digestion.

1 bowl of oat meals with yougurt (1,5 or 3,5 % fat – if you prefer it creamier choose not higher then 5%), blueberries and a small spoon of honey. Your energy will go up and keep you focused.
Mashed eggs with yougurt on protein bread. Boil 2 or 3 eggs and mash them. Add salt and pepper and a table spoon of yougurt to have it creamier. Protein can be found at almost any conveniant store – Lidl has an amazing one.

Lunch or dinner

High protein flatbread with chicken

What you`ll need: chicken breast at least 300g, high protein flatbrad, you can find it in almost every store, a bit of cheese (optional) and yougurt as a dip. Slice the chicken breast fry it just a bit of olive oil and season accordingly. Warm up the flatbrads and fill them with chicken.

If you have a sendwich maker at home place the filled flat bread and let it press for aroun 5 minutes.

This beef based meal offers important nutrients. You combine protein, fat and vegetables in one plate. How to cook the ribeye steak at home might seem challenging but it quite easy. The most common and effective methods are pan-searing on the stovetop or using a combination sear-and-bake method.

Remove the steak from the refrigerator about 30–60 minutes before cooking to ensure even cooking.

Use paper towels to pat the steak completely dry. Excess moisture will cause the meat to steam rather than sear

Season all sides of the steak generously with salt and pepper just before cooking. This is a key step for flavor and crust development.

Heat a heavy-based skillet over medium-high heat until it is very hot and the oil is shimmering.
Add steak and sear: Carefully place the seasoned steak in the hot pan. To develop a nice brown crust, sear the steak for 4 to 5 minutes on the first side without moving it, then flip.
Continue cooking: Flip the steak every 30 seconds to 1 minute for even cooking and crust development.
Baste and finish: When the steak is nearly done, add butter, smashed garlic, and herbs (like rosemary or thyme) to the pan. Tilt the pan and use a spoon to baste the steak with the melted butter mixture for the final minute or two of cooking.
Check temperature: Use a meat thermometer to check the internal temperature, removing the steak from the heat a few degrees before your target temperature to allow for carryover cooking.
Rest the steak: Transfer the steak to a cutting board and let it rest for 5–10 minutes, loosely covered with foil. This allows the juices to redistribute throughout the meat, keeping it moist and tender.

Enjoy!

Text: IBMagazine.ro

Pics: IBMagazine.ro