Ideas for the most nutritious meals please!

[PuckyMup]

I’m currently eating one small meal a day most days due to appetite/illness , and ideally stick to low/er carb for health reasons. I’m under a GP for this.

I’ve been relying on sandwiches and other quick lunch style foods but I’m aware that I’m not covering all my bases vitamin/mineral/protein/carbs etc wise.
I’ve asked to be referred to dietician to look at what I’m eating but thought I’d ask here if anyone has any good ideas?

I’m currently also taking biotin, iron, b vitamins and a multivitamin but would rather eat better

I’d try to eat plenty of things like oily fish, eggs, cruciferous vegetables and root vegetables. Roasted vegetable salads with fish, Spanish omelettes, look up some recipes for fish curries - light and delicious.

And if you do eat carbs, try and aim for whole grains, potatoes and wild rice over bread, pasta, white rice. More nutrients.

Rice, seeds, nut salad.

Should cover a lot of needs

Brown rice or another complex small grain.

Avocado has good fats

Mix up the salad bits, aim for a range of rainbow colours

I love ‘Buddha bowls’. Loads of great inspiration for them on Google.

Something like salmon roasted with a home made pesto sauce of pine nuts, cashews, fresh basil, grana padano, garlic, lemon zest and sun dried tomatoes, served with roast sweet potato wedges and spinach wilted with some garlic and ginger. Pretty much everything on that list is a superfood - high protein, vitamin and calorie count.

Or chicken leg coated in a spicy marinade made up of your favourite spices mixed with oil, crushed garlic and giner and some honey or muscovado sugar. Add some wedges of red onion, chunks of red and yellow peppers and serve with a savoury rice cooked with coconut milk, lime and flaked almonds. Maybe with some raita made with full fat yoghurt, fresh chopped mint and cucumber and a drop of honey.

Thank you. Some v good (and yummy) ideas here!

Meditterean and japanese foods are some of the healthiest in the world.

https://www.goodmorningamerica.com/gma/story/make-stanley-tuccis-pasta-fagioli-cookbook-80409953

Japanese meals tend to be very balanced - for example rice, a protein such as grilled oily fish, a pickled vegetable or fermented beans, miso soup with seaweed and tofu would make up a meal (small portions of each)

I have a go to meal that I think is pretty well balanced - chicken marinaded in whatever I fancy (usually honey and spices), flatbread, a large salad made of lettuce, carrot, red cabbage, brocolli etc then a tablespoon of sauerkraut (I buy a beetroot and red cabbage based one) - I should add some legumes to it really

I usually make a bowl with
Grains - cous cous or merchant gourmet pesto or glorious grains
Veg - tomato, cucumber, spring onion, beetroot, grated carrot, sweetcorn
Fats - avocado, olive oil
Protein - roast chicken usually but often add some crumbled feta or goats cheese
Pickled stuff - gherkins, onions
Usually add a dressing like balsamic or peri sauce or apple cider vinegar, olive oil etc

I don't make it for balance but genuinely enjoy it

They usually look like this. Also I buy the chicken off the hot counter so no cooking!

Lately, I've been obsessed with sheet pan dinners – you just toss everything together and roast it. It's a lifesaver on busy weeknights, and cleanup is a breeze! Plus, you can get super creative with flavor combinations.

For example, last night I did a sheet pan with salmon, sweet potatoes, broccoli, and a sprinkle of lemon pepper. Simple, delicious, and packed with nutrients. I found some Culinary tips on CooksCrafter (they have these fantastic "hacks" for busy cooks). I'm always looking for new ideas to keep things interesting. Maybe we can create a mega-thread of healthy recipes that are anything but bland!

-Omelette with loads of veg in it

-sweet jacket potato with tuna mayo & colourful salad

-quinoa, lentils and chopped veg in fave sauce (pesto??)

• air fryer salmon with stir fried veg

Stir fry with loads of veg and some nuts?

Watching as i need more healthy meal ideas