Health Tips

Five staple meals that help you eat healthily all week long

Nutritionists love to beat the meal planning drum. I would know, I'm one of them!

And while it's true that planning your meals ahead of time can help you eat healthier in the real world, pre-planning your family's meals isn't always realistic.

If you'd like to eat well (but haven't yet mastered the art of meal planning with color-coded tabs and detailed Pinterest lists), simply stocking a healthy pantry can be a major positive step.

Do you want to make your kitchen a one-stop-shop for building blocks at mealtime? Check out these 5 pantry, fridge and freezer essentials.

1. Chickpeas in a can

Chickpeas, in spite of their unassuming appearance, are a real food source. Cooked beans provide 14.5 grams of protein, 12.5 grams of fiber, and only 4 grams of fat per cup. They are also highly concentrated in folate, a B vitamin that aids in the formation of new cells and DNA, and manganese, which promotes bone health.

2. Breast of chicken

This poultry option's premium, complete protein can help strengthen your immune system, aid in muscular growth, and accelerate the healing of wounds.

3. Salmon smoked

Similar to fresh salmon, smoked salmon is rich in omega-3 fatty acids, which are beneficial to the heart and brain. Antioxidants vitamins A and E, which reduce inflammation, are also included in it. Its high salt content (600–1,200 mg per 100 gram serving) should be noted.

4. Red lentils

As a member of the legume family, lentils have many health benefits. Their mix of fiber and antioxidants make them heart-healthy friends, and they're surprisingly high in protein at 46 grams per cup Trusted Source (dried).

5.Quinoa

Select the numerous health advantages of quinoa! Its fiber encourages regular bowel motions, makes you feel full, and may help you lose weight. Additionally, they have a sizable protein content, high levels of magnesium, manganese, copper, and other minerals, as well as flavonoids that have anti-inflammatory properties.