Ready in 20 minutes, it's healthy and low in calories too. 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. These chicken skewers with a herby yogurt coating, salad and flatbreads taste great and they're good for you.

Enjoy for a light weeknight dinner. Get four of your 5-a-day with our healthy chicken tagine using fennel and olives. Serve with wholewheat couscous. This hearty stew, full of vibrant veg and warming spices, is a Hemsley sister favourite.

Serve with a side of cauliflower tabbouleh as a light accompaniment. This colourful salad supplies lean protein and is packed with nutrients including vitamins C and E.

It's also low-calorie and provides all 5 of your 5-a-day. 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 flavour. Enjoy this healthy chicken traybake with a speedy spinach side that's packed with iron.

It's also low in fat and contains four of your 5-a-day. Cook a big batch of this filling spiced lentil and squash soup and freeze the leftovers for a speedy supper another day. It's healthy and low in fat. Pack in the nutrients with this meat-free chilli. It delivers five of your 5-a-day and is low in fat.

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Is sourdough good for you? Need an Energy Boost? This Mediterranean Baked Salmon Will Deliver. Buffalo Blue Cheese Club.

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Spanakopita-Inspired Chicken Quesadillas. New-Fashioned Chicken Alfredo. Try our lightly spiced quinoa and chicken tagine. This one-pot recipe is easy to make and low in calories, for a healthy family meal. Replacing cream and egg whites with avocado makes this chocolate mousse recipe naturally light and creamy without the extra sugar!

Top with chopped hazelnuts for texture, or cocoa nibs for a little indulgence. Peanut butter is a breakfast staple, and, as this fruity, tangy, crunchy creation proves, its potential goes far beyond simply topping toast.

Try this peanut butter and jelly breakfast parfait to start your day. This velvety chickpea dip makes a great addition to any sharing feast.

Plus, making your own hummus is easier than you'd think. This wholesome spiced squash, spinach and lentil soup not only packs in 18g of plant protein per serving, but it also provides a great source of vitamin A from the butternut squash, and iron from the spinach.

Simply leave out the yogurt garnish or try topping with a dollop of coconut yogurt to make this vegan. Avocados make salad dressings and ice creams super-creamy, so use them in an innovative way in our avocado fusilli pasta. This nutrient-rich brassica is a great source of fibre.

Put it to work in our recipe for broccoli and peanut soba noodles — it's really easy to make, and ready in 20 minutes or less. The fresh greens are a great combination with the noodles, while the roasted peanuts add a crunchy texture.

This asparagus, saffron and almond pilaf is a lovely spring dish. Asparagus is officially in season at the end of April, but might be in the shops a bit earlier, depending on the weather.

Pumpkin seed butter makes the perfect vegan toast topper for breakfast. Serve with apple and chia seeds for an energy-boosting brekkie. Add date syrup for sweetness, or leave out for savoury toast toppings. Make comforting beans on toast a bit fancier with this vegetarian low-calorie recipe for two.

The best bit? It only takes 20 minutes to make. Feel refreshed, rejuvenated and ready to go with this vibrant juice recipe , made with just three ingredients. Check out this easy, warm salad recipe with black rice, crunchy edamame and juicy prawns.

This punchy salad is an easy midweek meal for two, plus it's low in calories. Tracey Raye is the health editor for olive and BBC Good Food.

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Featuring energy-boosting foods like eggs, pears, chickpeas and beans, these meals can help keep you fueled and motivated to take on the rest of your day. Recipes like our Chickpea Tuna Salad and our Best Egg Salad Recipe for Sandwiches are ideal choices to pack for lunch any day of the week.

This delicious egg salad recipe is the perfect choice for sandwiches, wraps and more. The filling spread can be made ahead of time, which makes this recipe great for meal prep.

Creamy, crunchy and satisfying, this easy egg salad recipe has it all. Celery hearts, which are the inner ribs of celery, are more tender than stalks and add a mildly salty and briny flavor. Learn how to make hard-boiled eggs at home, or buy ready-to-eat ones from the store.

Serve this egg salad on top of a bed of greens, sandwich it between slices of whole-wheat bread or pair it with carrot and celery sticks. This chickpea tuna salad with capers, feta and cucumber makes for the perfect lunch to pack for work or school. You can prep the salad the night before just be sure to keep the spinach separate and dress the salad right before serving.

The crunchy seed topping is the perfect textural juxtaposition to a creamy dressing, soft pears and tender massaged kale salad. Tossing it all with mint, feta and red onion gives it a Middle Eastern flair.

This vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It's got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber.

Celery brings a nice crunch. The dressing for this vegan black bean salad gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick. Peppery watercress adds zest to classic egg salad in these easy tea sandwiches.

Enjoy as a quick appetizer or brunch option. The time-honored Italian pairing of canned tuna and cannellini beans makes a super-simple, satisfying lunch. Serve over salad greens, on grilled whole-wheat country bread or tucked in a whole-wheat pita pocket.

This roasted vegetable and fruit salad gets infused with flavor from quinoa that's cooked with fresh ginger, garlic and a hit of turmeric. Serve it alongside a roast chicken, then mix the leftovers together for lunch.

Your future self will thank you. These hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap in roasted tofu for the chicken breast see Associated Recipes.

White beans mash seamlessly into a creamy protein-packed spread for a satisfying healthy sandwich that makes for an easy lunch or dinner. Mix it up by trying it with canned chickpeas or black beans. This vegetarian sandwich recipe is also a fiber superstar: avocado, beans, greens and whole-wheat bread team up to give it 15 grams of fiber, more than half of what most women should aim for in a day.

We swap chickpeas in for chicken to create a satisfying vegetarian main that's perfect for lunch. Cranberries add a sweet-tart flavor, while toasted walnuts and celery provide crunch. Serve over leafy greens or use as a sandwich filling. This pear and gorgonzola salad celebrates fall with its beautiful colors.

The light and refreshing vinaigrette offsets the tangy funk of Gorgonzola and the sweetness from the raisins and pears. In fact, according to a review published in March in Foods , peanuts have some of the highest amounts of protein and the amino acid L-tyrosine.

Instead of covering your morning toast with butter or jelly, which are devoid of protein and fiber, top slices with an all-natural nut butter that contains nothing but nuts, Berman suggests. Just be sure to avoid brands with added sugars and stick to just 2 tablespoons for calories, 7.

The rich-tasting fish earns the moniker from its omega-3 fatty acids : polyunsaturated fats that promote healthy brain function and provide energy for the body. Omega-3s have also been found to reduce depression as well as boost mood , Berman says.

In an observational study published in February in the Journal of Personalized Medicine , patients with mild to moderate depression who received an omega-3 supplement in addition to an antidepressant saw significantly greater symptom improvements compared with the supplement or the antidepressant alone.

Considering that lack of energy is a common depression symptom, any nutrition strategy that improves depression can also boost energy. The healthy fats make salmon a smart choice for your heart, too, as they help lower blood pressure and triglycerides, which can raise your risk for cardiovascular disease, per the Mayo Clinic.

In 3 oz of pink salmon, you get calories, Bananas are nature's prepacked and portable healthy snack. They're filled with fiber, vitamin B6 , and potassium — these nutrients promote sustained energy and muscle function, according to the National Institutes of Health NIH.

A medium banana has calories, 27 g of carbs, 3. Bananas are particularly appealing as a pre-workout snack , because they provide sustained energy without spiking blood sugar and are gentle on the stomach, notes the International Sports Sciences Association. Pair a banana with a glass of low-fat milk or a cup of yogurt for an energizing combination of fiber and protein — a combo that also makes a great breakfast to start your day.

Skip iceberg lettuce and add an energy boost to your salad by using nutrient-rich kale as a base. Kale contains the amino acid L-tyrosine, which may help give you a mental lift, as well as a number of antioxidants and fiber to fill you up and help keep your blood sugar stable, says Berman.

According to the USDA , 1 cup of the cooked stuff has 42 calories, 4. Ask any nutritionist for healthy and simple breakfast ideas, and oatmeal is sure to make the list. Its high-fiber content — 4 g is 14 percent of the DV in ½ cup dry, per the USDA — is the reason it's such a filling meal that provides lasting energy.

Because fiber takes so long to digest, having oatmeal for breakfast will power you through the entire morning, compared with a breakfast of white toast and jelly, explains Melinda Johnson, RD , clinical associate professor of nutrition at Arizona State University in Phoenix and past president of the Arizona Academy of Nutrition and Dietetics.

With stable blood sugar levels, you'll feel energized and focused, without downing another cup of coffee. Moreover, oats serve up energizing B vitamins, plus 1.

As the NIH explains, iron keeps energy levels up by helping transport oxygen to the lungs and muscles. Oats contain calories, 5 g of protein, 3 g of fat, and 27 g of carbs, per the USDA.

Powerhouse pistachios have a combination of protein, fiber, and heart-healthy monounsaturated fats, all of which adds up to a perfectly satisfying snack. In 1 oz of the nuts in the shell , you'll get 3 g of satiating protein — ideal for energy all day long, says Kooi — 1.

As an added bonus, though nuts are calorie-dense, 1 oz of pistachios has only 87 calories. Hummus is a Mediterranean dip with only a few simple ingredients — pureed garbanzo beans, sesame-based tahini, olive oil, and lemon juice — that all contribute nutrients for energy. The fiber and protein in the beans stabilize blood sugar, take the edge off hunger, and boost energy, Kooi notes.

To put it into numbers, 2 tablespoons of hummus delivers 72 calories, 2 g of protein, 2 g of fiber, 6 g of fat, and 4.

When used as a dip for nutrient-rich veggies such as red pepper strips or carrot sticks, hummus makes a great midafternoon snack. You can also use it as a sandwich spread instead of mayonnaise.

When it comes to yogurt, Greek varieties can deliver nearly twice the amount of hunger-satisfying protein as regular offerings with According to the USDA, Greek yogurt also has 19 g of magnesium 4.

Mix in fresh berries and chopped nuts for a nutrient-packed treat. Make sure you select nonfat Greek yogurt that's low in added sugar to keep calories at around per container. Additional reporting by Lauren Bedosky. Health Conditions A-Z.