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How to prepare a healthy and quick meal?

Do you think that healthy quick cooking is not possible? Fortunately, there are a lot of useful tips that will help you properly balance your meals without spending too much time on it. Especially for your use, we have collected in this article specific tips and suggestions for quick, healthy recipes that we prepare ourselves every day.

What are the basics of a healthy diet?

Before we give you our ideas for nutritious meals, let's think together about the foundations of a healthy diet. After all, skillfully preparing properly balanced dishes requires knowing at least some basic dietary information. So what are the most important principles of healthy eating?

  • First of all, remember that the dishes you prepare are rich in protein, carbohydrates and healthy fats , as well as vitamins and minerals necessary for proper functioning.
  • There is strength in diversity. If healthy eating and a vital, energetic body are among your primary goals, remember to eat many types of foods. Excessive monotony in the diet may lead to deficiencies of important nutrients.
  • You probably already know this point well, but it is always worth reminding to avoid eating large amounts of highly processed products that contain many artificial chemicals and sugar.
  • And finally, don't be afraid of calories. They are also very important for your health, so make sure that the meals you prepare are appropriately adapted to your daily needs.

What else should a healthy diet be? Our common and basic signpost on the way to a nutritious diet has been, for years, adapting meals to individual tastes. Yes, we definitely too often forget that our diet should also be healthy for our heads . And you know what? Experiments in the kitchen are absolutely fine! After all, if we lacked the courage to try new things, we wouldn't be able to take this wonderful series of journeys through a healthy diet with you today. Well, let's get back to the point - after all, we still have a number of tips up our sleeve to make everyday cooking easier!

Meal planning and grocery shopping

It's possible that setting a menu in advance for the next few days still sounds like a waste of time to you. Nothing could be further from the truth! All you need is a short moment in the evening, even once a week, to approach cooking much more efficiently . So how do you go about planning quick and tasty meals? We have prepared a special list of points for you to base on:

  • prepare your meals using seasonal ingredients,
  • always use products with the shortest expiration date first,
  • remember to go grocery shopping fully fed,
  • try to set aside some free time to prepare a menu at least once a week.

We guarantee that by following the tips highlighted above, at some point you will surely achieve perfection in meal planning. You can also try to save inspiration for new dinner or breakfast dishes whenever you come across them. This solution should definitely improve the process of preparing a menu - yes, and speaking of better time management during everyday cooking, then...

How to cope faster in the kitchen?

Do you sometimes put off cleaning the kitchen until later? Don't worry, we also sometimes commit this culinary sin, which ends up with a pile of dirty dishes to wash... That's why our basic advice is - always remember to clean up on a regular basis . It will really make things easier - you can trust us.

How to improve the cooking process and have a nice time at the same time? We recommend preparing meals together with your loved ones! All you need is proper communication and skillful division of tasks to be performed, but you will surely be able to handle it.

Another useful tip for faster cooking that we would like to share with you is to base your menu on one-pot dishes . Of course, they do not have to be the only type of dish in your diet, but their preparation takes much less time.

Dietary dishes based on ready-made solutions

A balanced diet is your main goal, but you don't have much desire or time to cook every day? We're coming in to help! Let us introduce you to two methods that save us every day in the kitchen.

Cooking dishes in advance

If you know in advance that the next week will be intense and you have some free time at a given moment, you can prepare a meal for the next day and then just reheat it. This particular diet trend is called meal prep . Just put the prepared dish into a container with a tight lid and put it in the fridge. You can also store different ingredients separately and even freeze them - by freezing groats, for example, you will avoid having to cook them for a long time when there is no time for it .

Healthy, ready-made products

Another effective way to make it much easier to prepare healthy and quick dishes are wholesome, ready-made products. An example of this type of food product is ALFA9 - a natural and highly nutritious mixture based on alfalfa sprouts without artificial additives, which you can easily add to many types of meals.

As you can see, preparing a healthy and quick dinner does not have to be so difficult and demanding. So what delicious and balanced meal suggestions do we recommend for you to start with? Be sure to read on.

Quick recipes for healthy dishes

You will certainly agree at this stage of our acquaintance that the impact of diet on health is huge . If creating a completely new menu sounds like a challenge to you, don't worry - together we have prepared several recipes that you can easily make.

Banana pancakes made from oat flour


  • ripe banana,
  • 2 eggs,
  • 150 g oat flakes,
  • a spoonful of oil or olive oil,
  • a handful of nuts and any fruit,
  • Greek yoghurt,
  • ALFA9 mixture with wild rose and elderberry flavor.


  1. Grind oatmeal into flour in a blender container or coffee grinder.
  2. Mash the banana with a fork.
  3. Mix together the ground flakes, 2 eggs and a banana until smooth.
  4. Pour a tablespoon of oil into the heated pan and fry the pancakes on both sides.
  5. Transfer the pancakes to a plate.
  6. Mix Greek yogurt with the ALFA9 mixture and pour over the pancakes, then sprinkle them with nuts and add fruit.

This fantastic breakfast idea will give you a lot of energy to start the day, and its preparation takes only a short time. What's more, the addition of a natural mixture will additionally complement the dish with valuable nutritional values, which is a special treat for our entire community of lovers of healthy eating.

Express breakfast - natural yogurt with fruit

  • 2-3 tablespoons of instant oatmeal, millet, buckwheat or spelled flakes,
  • a handful of seasonal berries (blueberries, raspberries, blueberries) or out of season about 10 pieces of frozen or dried fruit (apricots, plums),
  • natural yogurt (about 300 g) – can be vegan,
  • ALFA9 mixture with wild rose and elderberry flavor,
  • for those interested, 1 teaspoon of honey.


  1. Put the fruit into a salad bowl
  2. Add oatmeal to the yogurt, mix and wait 5 minutes
  3. Add ALFA9 to the yogurt and flakes and mix
  4. Pour yogurt over the fruit and it's ready!

Tortilla with chicken (or tofu for a vegan version)

Ingredients for tortillas:

  • 4 tortillas,
  • 300 g chicken fillet,
  • 2 peppers,
  • 2 fresh or canned tomatoes,
  • lettuce (iceberg, butter or lettuce mix),
  • vegetable oil for frying,
  • salt and pepper,
  • 1 tablespoon of soy sauce,
  • 1 teaspoon of sweet pepper,
  • 1 teaspoon of oregano,
  • a pinch of hot pepper,
  • 1 tablespoon of olive oil,
  • ALFA9 mixture with the flavor of green peas and spinach.

Ingredients for garlic dip:

  • 300 g package of natural yogurt (alternatively vegan)
  • 3 cloves of garlic pressed through a press
  • ALFA9 mixture with the flavor of green peas and spinach


  1. Cut the chicken into cubes and mix with soy sauce, olive oil and spices. Set aside in the fridge for at least an hour (if making a vegan version with tofu, skip the first 2 steps).
  2. Remove the chicken from the refrigerator and set the meat aside on the counter for at least 20 minutes.
  3. Then, fry the chicken pieces (or diced tofu) in a pan and add diced peppers and tomatoes.
  4. Simmer everything covered for about 20 minutes.
  5. Meanwhile, mix the ingredients for the garlic dip.
  6. Heat the tortillas in a pan and spread the sauce over them, then add the lettuce and meat with vegetables. Wrap the whole thing.
  7. You can put the rest of the garlic sauce on the finished tortillas.

A quick and healthy dinner that will provide you with the necessary nutrients does not have to be so difficult to prepare. Just a moment and this delicious and healthy dish will be ready to eat.

Chickpea salad with feta cheese


  • 250 g canned chickpeas,
  • greenhouse cucumber,
  • 200 g feta cheese,
  • 0.5 red onion,
  • 2 tablespoons of oil or olive oil,
  • 2 teaspoons of lemon juice,
  • 2 tablespoons of parsley
  • 2 mint leaves,
  • and the ALFA9 mixture with the flavor of green peas and spinach.


  1. Remove the chickpeas from the can and rinse thoroughly, then pour into a bowl.
  2. Wash the cucumber and cut it into cubes and add to the chickpeas.
  3. Cut the feta into cubes or crumble and add it to the rest of the vegetables together with the chopped red onion.
  4. Mix all ingredients.
  5. Mix olive oil, lemon juice, chopped mint leaves, parsley and the ALFA9 mixture.
  6. Pour the sauce over the salad and season with salt and pepper to taste.

You see, healthy cooking can be really fun. We recommend taking the prepared salad with you to work or university. This particular meal option is also perfect as a refreshing addition to lunch or dinner.

Green fruit and vegetable cocktail


  • 100 g fresh spinach leaves,
  • 80 g mango,
  • half a lime,
  • half a banana,
  • 200 ml of orange juice,
  • fruit or vegetable mixture ALFA9.


  1. Cut the mango and banana into small pieces.
  2. Squeeze the juice from half a lime.
  3. Place the fruit, lime juice and orange juice in a blender jar.
  4. Mix everything until smooth.
  5. Pour the contents of the ALFA9 mixture and mix thoroughly.

And that's it - quick dishes based on fresh and nutritious products can really be good for your health. A fit lunch, breakfast or dinner that you can cook in the blink of an eye with the help of our tips will undoubtedly make the process of taking care of yourself easier. What else can we recommend to you? If you want to ensure effective protection of your body against lifestyle diseases, combine a balanced diet with regular physical activity and let's go to the healthy side together! Meanwhile, see you soon.

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