6 Healthy Food Menu Ideas to Maintain Your Fitness

Lately, especially since the pandemic, a healthy lifestyle has become the choice of many people in order to maintain their immune system and reduce the risk of being exposed to the virus. Sports activities such as cycling, running, badminton, to just sports at home suddenly become one of the activities that are also widely exhibited on social media. But apart from exercise, of course, supplying yourself with a healthy diet is equally important.

Nutritious healthy food menus can also be applied to those of you who are looking to change your diet to be healthier. Here are some inspirational healthy food menus from Cook What Today that you can make at home!

Healthy diet menu with high nutrition for breakfast

1. Avocado Jam and Egg Toast

The first healthy food menu is one that is on the rise and is suitable for breakfast or lunch . These are indeed times when you need a lot of energy. This avocado toast recipe is so easy and only uses fried eggs as a side dish.

Ingredients: avocado , lime juice, coriander, tomatoes, whole wheat bread, eggs, salt, pepper, and olive oil.

How to make:

  1. Mash the avocado that has been seeded with the juice of the lime, coriander, and salt to taste.
  2. Heat oil and skillet over medium heat. Fry the eggs seasoned with salt and pepper for about three minutes without turning.
  3. Prepare the toasted rye bread. Spread avocado butter and cover with tomato slices and egg. Serve.

2. Oatmeal with flax seeds , chia seeds , and raisins

Wow, what else sounds unhealthy about the ingredients for this breakfast? Curious about all the trends? Come on , cook!

Ingredients: instant oats, chickpeas, flaxseed, chia seeds, raisins, milk, and salt.

How to make:

  1. Soak the oats immediately with enough water. Add a little salt if you want. Cook until the oats are cooked.
  2. Add kuaci, flax seeds, chia seeds , and raisins. Leave a few minutes.
  3. Add enough milk and mix well. Serve with whatever condiments you like.


Healthy food menu for lunch

1. Buckwheat with Stir-fried Vegetables

This famous Japanese buckwheat noodle is made from horse wheat – one of the healthy types in the wheat family but still contains sufficient carbohydrates as a source of energy. Pair it with stir-fried vegetables and complete a healthy lunch menu to continue your day.

Ingredients: garlic, onions, peanut butter, soy sauce, water, honey, lemon, salt, black pepper, vegetable oil, red bell pepper, yellow pepper, broccoli, chickpeas, carrots, and buckwheat noodles .

How to cook:

  1. According to taste, mix well the mixture of garlic, peanut butter, water, honey, lemon juice, salt, and black pepper.
  2. Heat the skillet and oil over medium heat. Saute onions, carrots, broccoli, bell peppers, and beans until just barely cooked.
  3. After that, add the boiled soba noodles and mix the dough sauce. Cook until done and serve.


2. Miso Ramen with Shiitake Mushroom

Even though the noodle ingredients for ramen aren’t as healthy as soba , it’s okay to have an energy lunch with this recipe. Just avoid eating too much and balance it with various other nutritious ingredients.

Ingredients: chicken stock, ginger, red chilies, garlic, miso paste , ready-to-cook ramen , vegetable oil, shiitake mushrooms , green onions, pak choy, soy sauce and sesame oil.

For this menu you need only 4 steps:

  1. Heat the water mixed with the chicken stock and add the sliced ​​ginger, chili and garlic. Simmer slowly for 10 minutes. Discard the ginger, chili and garlic. Add the miso and stir until dissolved.
  2. In a separate saucepan, cook the ramen until done, then drain and rinse under cold water.
  3. Heat vegetable oil in a saucepan and sauté chilies, mushrooms, garlic, shallots, sliced ​​ginger and pak choy for 3 minutes. Add soy sauce and sesame oil, and cook for a while.
  4. The fourth step, arrange the stir-fried vegetables and noodles in a bowl. Then pour the boiling broth and sprinkle with green onions. Add shredded meat or eggs according to your taste.


Highly nutritious food for dinner

1. Steak Salad

This is the daily healthy food menu as a very pleasant closing day. So many combinations that you can make with vegetables or sauces. The rest is enough to choose quality beef but come from parts that don’t have to be too expensive like sirloin for example.

Ingredients: beef sirloin, Romaine lettuce, red onion, arugula, cherry tomatoes, salt, pepper.

Sauce ingredients: coriander, green chilies or jalapeno peppers, lime juice, yogurt, garlic, salt, pepper and olive oil.

How to make:

  1. Grill sirloin to medium level and let rest. Cut only when the salad is ready.
  2. In a bowl; Mix all the ingredients for the sauce, except for the olive oil. Blend until smooth then add the olive oil.
  3. Prepare all the salad ingredients on a plate beforehand and pair it with the sirloin that has been sliced ​​obliquely. Finally pour the sauce to taste. Serve.


2. Salmon and Mr. Choy

These are two ingredients that Indonesians are very familiar with and easy to get. The combination of the two is guaranteed to be interesting to try as a healthy food menu at night.

Ingredients: salmon , pak choy, soy sauce, honey, ginger, sesame oil, garlic powder, and spring onions.

How to make:

  1. Preheat the toaster oven.
  2. Mix soy sauce, honey, grated ginger, sesame oil, and garlic powder in a bowl.
  3. Prepare a grill board and cover the surface with pak choy. Place the salmon on the pak choy leaves. Make sure that the skin is pointing downwards.
  4. Pour the entire sauce evenly over the salmon and stalks of the pak choy.
  5. Bake for five minutes first and then flip the pak choy over so it doesn’t burn. Bake again for a while until the fish is fully cooked. Serve with a sprinkling of spring onions.

Come on, from now on, fill your day with various healthy and nutritious food recipes!