Maintaining high energy levels throughout the day is essential for overall well-being. Adequate sleep, regular exercise, and a balanced diet play crucial roles in achieving this. Certain vitamins and minerals, widely available in whole foods, can support a healthy metabolism and sustain energy. Niacin, magnesium, and iron are particularly important for energy metabolism. Here are some recipes that incorporate these metabolism-supporting ingredients, designed to provide sustained energy and nourishment.
High-Protein Bowls
High-protein bowls are a great way to get a lot of nutrients in one meal.
Peanut Chickpea Protein Bowl
This bowl combines sliced chicken, sweet potato, spinach, and avocado with a homemade peanut dressing. It’s a healthy and satisfying option that can be prepped at the beginning of the week for easy assembly and consumption.
Greek Salad Cottage Cheese Bowl
A twist on the classic Greek salad, incorporating cottage cheese for an added protein boost.
Salmon Quinoa Bowl
Ready in just 20 minutes, this bowl features quinoa as a base, topped with fresh arugula, cucumber slices, tender salmon, and a creamy dill and yogurt dressing. It’s a texture lover’s paradise and a quick, simple dinner option.
Read also: Healthy food access with Highmark Wholecare explained.
One-Pan Wonders
One-pan recipes are great for saving time and effort while still providing a nutritious and delicious meal.
Cottage Cheese Baked Ziti
Cottage cheese, with its tangy flavor and high protein content, replaces ricotta in this one-pan recipe. It’s a great upgrade to the classic baked ziti, offering more protein and a unique flavor profile.
High-Protein Marry Me Chicken
This creamy, flavorful dish features tender chicken and a luscious sauce. It's easy to make protein-boosting adjustments to this recipe, making it a versatile and satisfying meal.
Lemon-Brown Butter Salmon
A simple yet elegant dish featuring salmon cooked in lemon-brown butter sauce.
Skillet Dinners
Skillet dinners are a convenient and flavorful way to prepare a hearty and healthy meal.
Read also: Healthy Eating on the Run
White Bean & Smoked Sausage Skillet
Seared smoked sausage is combined with a creamy sauce made from shallot, garlic, kale, and cannellini beans, topped with crispy homemade mini croutons. This hearty skillet dinner is guaranteed to satisfy.
Tofu Dishes
Tofu dishes are a great way to get plant-based protein.
Sweet & Sour Tofu
This dish features tofu paired with a savory, tangy, and sweet sauce. Even tofu skeptics will enjoy this recipe, as the sauce complements the mild flavor of the tofu.
Sesame Tofu & Broccoli
Oven-baked tofu is tossed in a savory, sweet, and slightly spicy sauce along with crisp-tender broccoli, then topped with sesame seeds and scallions. Served with white rice, it's a saucy, crowd-pleasing weeknight dinner.
Baked Peanut Butter Tofu
This simple five-ingredient marinade adds plenty of flavor to plain tofu, and baking crisps the tofu nicely.
Read also: Mobile Dining Revolution
Salmon Recipes
Salmon is a great source of protein and omega-3 fatty acids.
Miso Salmon & Farro Bowl
Miso-glazed salmon is paired with charred scallion farro in this flavorful bowl. Miso adds toasty, savory, and slightly sweet notes that complement the hearty salmon.
Spiced Salmon & Tomato Traybake
This healthy traybake features salmon with a mild curry flavor, served with naan bread and lemon wedges.
Stuffed Peppers
Stuffed peppers are a great way to get a serving of vegetables and protein in one meal.
Beef & Rice Stuffed Poblano Peppers
Poblano peppers, which hold up well to big flavors, are stuffed with a mixture of beef, rice, fire-roasted tomatoes, chipotle chiles, cumin, and oregano. This updated version of the classic stuffed pepper is both flavorful and hearty.
Chili Recipes
Chili recipes are a great way to get a lot of nutrients in one meal.
White Chicken Chili
White beans make this chili heartier than chicken noodle soup, while green chilis and jalapeño add spice. A dollop of sour cream adds a tangy creaminess to this comforting dish.
Kale and White Bean Chili
Kale adds color, antioxidants, vitamins, and minerals to this chili recipe. It’s especially high in vitamin K, which is important for bone health and blood clotting.
Other Protein-Packed Dishes
Indian Butter Chickpeas
A vegetarian dish with a creamy tomato-based sauce, perfect for pairing with rice or naan.
Egg Roll Bowls
These bowls offer the flavors of crispy egg rolls without the carbs. They’re a creative lunch or an easy, budget-friendly dinner option.
Low-Carb Turkey Gyro Bowls
Inspired by the popular gyro sandwich, these bowls feature spiced turkey, fresh veggies, and tzatziki sauce. They’re a healthy and hearty option for a light dinner.
Pizza Frittata
This frittata is a substantial meal that satisfies pizza cravings for breakfast. Eggs provide a protein-packed base, and various vegetables can be added.
Herb and Garlic-Roasted Pork Tenderloin and Veggies
Roasted pork tenderloin is a lean and tender cut of pork that absorbs the flavor of garlic and herbs. Roasting veggies at the same time makes it a complete and easy meal.
Stuffed Zucchini Boats
Ground meat and veggies are served inside zucchini boats for added fiber and fewer calories. Using a lower fat percentage in the ground meat helps cut back on unhealthy saturated fat.
Herb-Encrusted Roast Turkey Breast
This simple roast turkey breast is encrusted with aromatic herbs and spices, providing flavor without a lot of added salt. Covering the turkey with foil helps keep the meat moist.
Stewed Mediterranean White Fish
Stewing fish in a vegetable-rich sauce is a great way to add more fiber to the meal. The tomatoes are also an excellent source of lycopene.
Air Fryer Crab Cakes
Crab is a lean source of protein, and air frying lends a crisp texture for very few calories.
Chicken Shawarma Kebabs
These kebabs offer the rich flavors of shawarma without needing a spit. A yogurt marinade adds nutritional value and a nice crust when cooked.
Red Lentil Dal
This Indian staple is made with red lentils, which cook quickly. It’s a delicious way to enjoy legumes, which are an excellent source of protein and fiber.
Mushroom, Tomato, and Herb Frittata
Frittatas are a versatile weeknight dinner option. Eggs provide a protein-packed base for various healthy vegetables.
Healthy Chicken Burritos
Use storecupboard ingredients and leftovers to make this nutritious and easy Mexican-style lunch. The filling for the burritos can be made ahead.
Veggie Protein Chili
This protein-packed vegan chili is perfect after a run or gym workout. It’s easy to make and can be frozen for batch cooking.
Pesto-Crusted Cod with Puy Lentils
This light and healthy fish supper features homemade basil pesto, fresh tomatoes, and a hint of chilli, ready in under half an hour.
Chicken with Crushed Harissa Chickpeas
This speedy dinner features chicken coated in flavorful za'atar and served with spiced chickpeas.
Butter Bean Curry
The butter beans in this veggie curry create a satisfying texture. They’re paired with dark-skinned aubergine, which is packed with antioxidants.
Puy Lentils with Smoked Tofu
Benefit from the slow-release energy of lentils and wholegrains combined with the rich flavor of smoked tofu, paprika, and sweet peppers.
Healthy Fish Korma
Make a clever healthy version of korma using courgette and yogurt, along with almonds and cod. It has the same creamy texture but is low in fat.
Chicken Satay Salad
This no-fuss, midweek meal is high in protein and big on flavor. Marinate chicken breasts, then drizzle with a punchy peanut satay sauce.
Chilli Tempeh Stir-Fry
Try popular tempeh - made from fermented soya beans - as a substitute for meat. This stir-fry is vegan, healthy, and low in calories.
Thai Turkey Stir-Fry
A flash-in-the-pan noodle dish that's flavorsome, low fat, and fast for those with a busy schedule.
Lighter Lamb Biryani
Satisfy your curry cravings with this clever rice dish. The lamb is stir-fried and the 'rice' is a cauliflower pilau creation.
Pesto Chicken Salad
Serve this pesto chicken and couscous salad in lettuce leaves for a healthy supper. With added sundried tomatoes and pine nuts, it has lots of texture.
Moroccan Chicken Stew
This hearty stew, full of vibrant veg and warming spices, is a Hemsley sister favorite. Serve with a side of cauliflower tabbouleh as a light accompaniment.
Curried Chicken & Baked Dhal
Serve this curried chicken with cauliflower, spinach, lentils, and tomatoes for a healthy supper. It delivers five of your 5-a-day and is full of flavor.
Healthier Burritos
Add shredded cabbage, slaw, or sweetcorn salsa for a more wholesome take on a Mexican favorite.
Chicken Stroganoff
Use chicken thigh fillets if you prefer in this chicken stroganoff, and use half-fat soured cream for a lighter version. Enjoy with pasta, mash, or rice.