Who says healthy (and affordable) meals need to be complicated? These lunch and dinner ideas come together with fewer than five ingredients — plus they taste like you put in way more effort than you might think. They’re not only affordable and adaptable, but they’re also packed with protein, fibre and flavour.
From light seafood mains to hearty vegetarian options, these eight recipes prove that simple can still be seriously good. Below, learn how to make everything from a quick protein-rich chili to tasty vegetarian tacos.
Sweet potato and black bean tacos
Ingredients:
1 can (540 ml) black beans
Sweet potatoes bring natural sweetness and a hit of vitamin A, while black beans add fibre and plant-based protein to keep things filling.
Get a boost of plant-based protein, fibre and vitamin A in this sweet potato and black bean taco recipe. (Getty Images)
Preheat the oven to 400°F. Peel the sweet potatoes and cut them into one-centimetre cubes, then place them into a mixing bowl. Drizzle with olive oil, sprinkle with about one tablespoon of taco seasoning and toss to coat evenly. Then, spread them in a single layer on a baking sheet and roast for 20 to 25 minutes, flipping halfway, until tender and lightly browned.
While the sweet potatoes roast, warm the black beans in a small saucepan over low heat for three to four minutes, stirring occasionally. Season with salt and pepper if desired. Using the back of a fork or a potato masher, mash about half the beans directly in the pan, leaving the rest whole.
Slice the avocado in half, remove the pit, then scoop the flesh out with a spoon. Slice thinly or dice, depending on your preference. Warm tortillas in a dry frying pan over medium heat for about 30 seconds per side. To serve, fill each tortilla with roasted sweet potatoes, black beans and avocado slices. Then add a squeeze of lime or a dash of hot sauce (if you’ve got them) for an extra punch of flavour.
Smashed white bean and ham toast
You can also swap the smashed white beans with scrambled eggs in this recipe, if you desire. (Getty Images)
Ingredients:
1 can (540 ml) white beans
4 slices ham or prosciutto
Quick, satisfying and loaded with protein, this toast is weeknight cooking at its easiest. Drain and rinse the beans in a colander under cold water. Place beans in a medium bowl. Add olive oil, lemon juice and a pinch of salt and pepper. Mash with a fork until mostly smooth but still slightly chunky.
Toast the bread until golden brown. Spread the mashed beans evenly over the toast slices. Lay one or two slices of ham or prosciutto on top of each piece.
Turkey chili
Ingredients:
1 can (540 ml) black beans
1 can (796 ml) diced tomatoes
Need something more hearty and meat-focused? This turkey chili recipe offers a lean protein dinner option that’s quick to assemble yet tasty to feast on. (Getty Images)
Lean turkey gives this chili all the hearty comfort of the classic — but with a lighter, healthier edge. Heat olive oil in a large pot over medium heat. Peel the onion, then cut it into small, even pieces. Add the diced onion to the pan and cook, stirring often, until softened and translucent, about four to five minutes.
Add the ground turkey. Use a wooden spoon to break it up into small pieces as it cooks. Stir occasionally until no pink colouring remains, about five to six minutes. Drain and rinse the beans in a colander under cold water. Stir in the drained black beans, diced tomatoes (including the liquid) and chili powder. Season with a little salt and pepper.
Bring the mixture to a gentle boil, then reduce the heat to low. Simmer uncovered for about 15 minutes, stirring occasionally, until the chili slightly thickens. Taste and adjust seasoning, adding more chili powder if you like extra heat. Serve hot. A scatter of green onions, a bit of cilantro or a dollop of Greek yogurt can take it up a notch.
Veggie omelette
Ingredients:
Make your breakfasts or brunches special with this quick and easy veggie omelette. (Getty Images)
Eggs bring the protein, vegetables bring the fibre and together they make a weeknight dinner that’s as healthy as it is low-effort. Baby spinach and cherry tomatoes are great go-tos, but this recipe is also flexible enough to adapt to whatever odds and ends are languishing in your vegetable crisper.
Crack the eggs into a bowl and whisk until the yolks and whites are fully combined. Heat olive oil in a non-stick frying pan over medium heat. Halve the cherry tomatoes. Add the spinach and halved cherry tomatoes to the pan. Cook for 2–3 minutes, stirring occasionally, until the spinach wilts and the tomatoes soften.
Pour the beaten eggs evenly over the vegetables. Tilt the pan so the eggs spread out in a thin layer. When the eggs are almost set but still slightly glossy on top, about two to three minutes, sprinkle crumbled feta over one half of the omelette. Use a spatula to gently fold the omelette in half. Slide onto a plate and serve immediately.
Greek chicken wraps
Ingredients:
1 cup cooked chicken slices
This quick take on a Green chicken wrap can give you a fresh, handheld dinner. (Getty Images)
Store-bought tzatziki is the star of this fast and fresh handheld meal, bringing creamy, garlicky, herby flavour. All you have to do is pile, wrap and eat.
Trim the ends off the cucumber, slice it lengthwise into quarters, then cut crosswise into small pieces. Cut out the core of the tomato, slice it in half, then cut into strips and dice into bite-sized pieces.
Warm the pitas in a dry frying pan over medium heat for 30 to 60 seconds per side. Lay each pita flat on a plate.
Then, arrange chicken slices down the centre of each pita. Layer the cucumber and tomato over the chicken. Spoon about 2 tablespoons of tzatziki over the filling. Fold the sides of the pita over the filling, then roll it up from the bottom to make a wrap. Serve immediately.
Sheet pan herb chicken and veggies
Ingredients:
2 boneless, skinless chicken breasts
1½ tsp dried Italian herb blend
Lean chicken takes care of the protein, while the oven works its magic on the potatoes and broccoli for maximum flavour with minimal fuss.
A quick dish with chicken breast, broccoli and potatoes can offer a hearty meal great for dinner. (Getty Images)
Preheat the oven to 400°F. Halve baby potatoes (or quarter if large). Cut broccoli into florets, saving or discarding the stem. Place the potatoes and broccoli in a large mixing bowl. Drizzle with 1 ½ tbsp olive oil, sprinkle with 1 tsp Italian herb blend, then season with salt and pepper. Toss to coat evenly.
Spread the vegetables in a single layer on a large sheet pan. Pat the chicken breasts dry with some paper towel, place them on the sheet pan and drizzle with ½ tbsp olive oil. Sprinkle with ½ tsp Italian herb blend, plus salt and pepper.
Roast for 20 to 25 minutes, until the chicken is cooked through (internal temperature of 74°C/165 °F) and the potatoes are tender. Serve as-is or add a squeeze of lemon for extra brightness.
Chickpea and spinach Curry
Ingredients:
1 can (400 ml) coconut milk
This take on chana masala only requires five ingredients, and it can easily be taken up a notch with naan or rice on the side. (Getty Images)
Rich in plant-based protein and fibre, this chickpea curry is as nourishing as it is soul-warming. Heat olive oil in a large frying pan or medium pot over medium heat. Peel the onion, then dice it into small, even pieces. Add the onion to the pan and cook, stirring occasionally, until softened and translucent, about four to five minutes. Drain and rinse the chickpeas in a colander under cold water.
Stir in the curry paste and cook for 30 seconds, until fragrant. Add the drained chickpeas and coconut milk. Stir well to combine. Bring to a gentle simmer and cook for 10 minutes, stirring occasionally, until the sauce slightly thickens. Add the spinach and stir until wilted, for one to two minutes.
Taste and season with salt and pepper as needed. Add naan or rice on the side for an even more filling dinner.
Baked halibut with asparagus
This halibut-and-asparagus dinner is quick to cook, light on calories and heavy on nutrients. (Getty Images)
Ingredients:
2 halibut fillets (about 5 oz each)
This halibut-and-asparagus dinner is quick to cook, light on calories and heavy on nutrients. Preheat the oven to 400°F. Trim the woody ends of the asparagus (around two to three centimetres). Pat the halibut dry with some paper towel.
Arrange the halibut and asparagus in a single layer on a sheet pan. Drizzle with olive oil and squeeze over the lemon juice. Sprinkle with dill, salt and pepper. Bake for 10 to 12 minutes, or until the fish flakes easily with a fork and the asparagus is tender-crisp.
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