Looking for the healthiest meals ever seen?  These 10 are the healthiest meals (and best tasting) that you’ll ever find.  Give them as shot!

healthiest meals black bean

Healthiest Meal Option 1: 

Mexican fare makes up some of the most mouthwatering plant-powered meals in the universe. These easy quesadillas are a simple solution for getting a healthy meal on the table in 30 minutes. Once this recipe becomes one of your favorites, you can mix things around by substituting 1¾ cups of your favorite cooked beans (like pinto or white) or cooked lentils instead of black beans.

Skill level: Beginner
Serves: 4
Start to Finish: 47 minutes
Prep: 15 minutes
Cook: 32 minutes

Ingredients:

One 15-ounce can black beans, no salt added, rinsed and drained, liquid reserved (or 1¾ cups cooked)
1 medium tomato, diced
½ small chile pepper (e.g., jalapeño, Anaheim), finely diced
1 tablespoon fresh lemon juice
1 medium garlic clove, minced
¼ cup finely diced fresh cilantro
2 teaspoons extra virgin olive oil
Eight 6-inch corn tortillas
¼ cup plant-based shredded cheese, optional
1 medium avocado, peeled and cut into thin slices
Plant-based sour cream, optional

Instructions:

1. In a small mixing bowl, mash the beans with a potato masher or fork, adding 1 to 2 tablespoons of the reserved bean liquid to make a thick, lumpy mixture.
2. Add the tomato, chile pepper, lemon juice, garlic, and cilantro to the beans and mix well.
3. Heat 1 teaspoon of the olive oil in a large skillet.
4. Spread ½ cup of the bean mixture onto two tortillas smoothly. Place them in the skillet, bean side up. Sprinkle each with 1 tablespoon of cheese, if desired. Top with another tortilla. Cook the quesadillas over medium heat for about 4 minutes, until the bottom side is browned. Turn over carefully and cook the other side for about 4 minutes, until browned.
5. Remove the quesadilla from the skillet and garnish with avocado slices and plant-based sour cream, if desired. Repeat the process again to make 4 quesadillas.

Recipe by Sharon Palmer, RDN, author of Plant-Powered for Life. 

More recipes from Men’s Fitness like this one can be found here:

5 Game-Day Recipes that’ll Keep You Jacked >>>

Healthiest Meal Option #2: 

New Orleans BBQ Shrimp

You should have at least one NOLA recipe in your repertoire and what’s better than barbecued shrimp! Although shrimp has a bad reputation for being high in cholesterol, the latest Dietary Guidelines Committee Report recommended the cholesterol guidelines be eliminated. This is because there is a lack of evidence connecting the consumption of high cholesterol foods, with raising your blood cholesterol. Now you can enjoy your shrimp guilt-free!

Skill level: Beginner
Serves: 8
Start to Finish: 20 minutes
Prep: 10 minutes
Cook: 10 minutes

Ingredients:

2 pounds of raw shrimp, peeled
1/4 cup olive oil
1 tablespoon chopped rosemary
1 teaspoon black pepper
2 teaspoons Cajun seasoning (I like Chef Paul Prudhomme’s Magic Seasoning Blends Seafood Magic)
2 garlic cloves, minced
2 tablespoons low-sodium Worcestershire sauce
2 tablespoons hot sauce
2 tablespoons lemon juice
1 cup low-sodium beef broth

Instructions:

1. In a large skillet set over medium heat, pour olive oil. Add rosemary, pepper, Cajun seasoning and garlic. Cook for 1-2 minutes.
2. Add Worcestershire sauce, hot sauce, lemon juice, and shrimp. Cook until pink.
3. Add beef broth. Cook 2 to 3 additional minutes.
4. Remove from heat. Serve.

Recipe and photo by Shelly Marie Redmond, MS, RD, LDN of Skinny Louisiana

(Credit: Men’s Fitness)

Healthiest Meal Option #3:

Mexican Casserole

This casserole is a perfect meal to cook and freeze. Make a full batch on the weekend and once it cools, slice half and package into freezer-safe containers so you can eat healthy any night of the week, especially hectic nights.

Skill level: Beginner
Serves: 8-10
Start to Finish: 1 hour, 10 minutes
Prep: 20 minutes
Cook: 50 minutes

Ingredients:

1 lb. chicken breasts, chopped into bite-size pieces
1 cup brown rice or quinoa, uncooked
2 tablespoons olive oil
1 bell pepper, diced
1 white onion, diced
½ cup spinach or kale, chopped
2 cloves garlic, minced
1 can black beans, rinsed and drained
1 can fire roasted tomatoes, drained
1 cup plain nonfat Greek yogurt
¾ cup mozzarella cheese
½ cup cheddar cheese
2 tablespoons chili powder
½ teaspoon cayenne pepper
1 teaspoon cumin seeds
½ teaspoon salt
½ teaspoon black pepper

Instructions:

1. Preheat oven to 350 degrees F.
2. Heat 1-2 tablespoons olive oil in skillet over medium-high heat.
3. Cut chicken breasts into bite-sized pieces and cook in skillet until fully cooked (no longer pink in middle) about 5 minutes each side. While chicken is cooking, add all seasonings (chili powder, cumin, salt, pepper, cayenne) along with garlic, onion, and pepper. Cook for a few minutes, until onions and peppers are softened.
4. Prepare the brown rice or quinoa in a large pot by measuring 1 cup uncooked quinoa and combining with 2 cups of water. Bring to boil, then lower to a simmer and cover for about 12-15 minutes. Fluff quinoa with fork.
5. Add the chicken, pepper, and onion mixture to the large pot of quinoa. Drain and rinse the cans of black beans and fire-roasted dice tomatoes. Add to large pot with the spinach (or kale) and cook (on low) for about 2 minutes. Add the Greek yogurt, ½ cup mozzarella cheese, and ¼ cup cheddar cheese. Stir together until well-combined and pour into a casserole dish (sprayed with non-stick cooking spray).
6. Sprinkle the remaining cheese (1/4 cup cheddar, 1/4 cup mozzarella) on top of casserole and bake for 15-20 minutes. Cheese should be slightly brown on top. Remove from oven and let cool several minutes before serving.

Recipe and photo by Angie Asche MS, RD, LMNT of Eleat Sports Nutrition, LLC.

Credit: MensFitness.com

 

Healthiest Meal Option # 4: 

Fish Tacos 

You always need one good fish taco recipe in your collection. This version is made with delicious, protein-filled tilapia, and topped with a simple homemade peach salsa. Peaches contain antioxidants A and C, and phytochemicals (plant chemicals that help prevent and fight disease) including lutein, zeaxanthin, and flavonoids.

Skill level: Intermediate
Serves: 4
Start to Finish: 35 minutes
Prep: 25 minutes
Cook: 10 minutes

Ingredients:

For the fish
1½ pounds tilapia fillets
2 teaspoons smoked paprika
1 teaspoon garlic powder
1 teaspoon dried oregano
1 teaspoon onion powder
1 tablespoon cumin
½ tsp salt
¼ teaspoon cayenne pepper
3 tablespoons coconut oil

For the salsa:

1 peach, diced
2 tomatoes, diced
½ lime, juiced
Cilantro, to taste

For Chipotle Lime Dressing:

½ cup red wine vinegar
¼ cup honey
2 teaspoons Dijon mustard
1 chipotle pepper in adobe sauce
1 teaspoon lime juice
½ teaspoon paprika
2 small garlic cloves, minced
¼ teaspoon onion powder
½ teaspoon dried oregano
½-1 teaspoon salt (depending on flavor)
½ teaspoon ground pepper, to taste
½ cup extra virgin olive oil

Lettuce leaves, for wrapping

Instructions:

1. Dice peach and tomato. Mix in a bowl with lime juice and cilantro. Let sit.
2. Meanwhile heat a pan over medium heat with coconut oil.
3. Cut fish into sections.
4. Mix paprika, garlic powder, oregano, onion powder, cumin, salt, and pepper in a bowl.
Rub mixture onto fish and place in oil.
5. Cook 3-5 minutes on each side. May need to add more oil when flipping to get that browned look.
6. Remove from heat and cut into small pieces.
7. For the Chipotle Lime Dressing, Add all of the ingredients to a blender except olive oil and puree.
Slowly add olive oil into the top of the mixture while mixing over low speed. (Can be stored in an airtight container in the refrigerator for up to 14 days.)
8. Assemble with a lettuce leaf, blackened fish, peach salsa, and chipotle lime dressing. Enjoy!

Recipe and photo by Alexa Schirm of Simple Roots

Credit: Mensfitness.com

Healthiest Meal Option #5: 

Chicken Enchiladas 

These healthy enchiladas are made with a homemade enchilada sauce that you can feel good about. It’s a simple weeknight meal that takes a total of 30 minutes to make—it can also be cooked on the weekend and frozen for later. Serve with a side of beans and shredded lettuce.

Skill level: Beginner
Serves: 8
Start to Finish: 30 minutes
Prep: 10 minutes
Cook: 20 minutes

Ingredients:

1 teaspoon minced garlic
1-2 tablespoons chipotle peppers in adobo sauce
½ teaspoon chili powder
½ teaspoon cumin
1 cup puréed tomatoes
¾ cup low sodium chicken broth
2 cups cooked shredded chicken (about 8 ounces)
8 corn tortillas
3 ounces (3/4 cup) shredded cheddar cheese

Instructions:

1. Preheat oven to 400 degrees F.
2. In small sauce pan over medium heat whisk together garlic, chili peppers, chili powder, and cumin until chili peppers dissolve.
3. Whisk in tomatoes and chicken broth until combined and remove from heat.
4. In medium-sized bowl, mix chicken breast with 1 cup enchilada sauce.
5. Coat 13x9inch pan with cooking spray and spoon mixture evenly into 8 tortillas. Roll each tortilla and place seam side down.
6. Drizzle prepared enchiladas with remaining sauce and top with cheese.
7. Preheat oven and bake for 15 minutes or until cheese melts.
8. Top with green onions and sour cream, and serve with lots of shredded lettuce and beans if desired.

Recipe and photo by Kristina LaRue, RD, CSSD of Love & Zest.

Credit: MensFitness.com

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *

Listen To The Podcast