21 Delicious 21 Days Diet Recipes Nutritious

Starting a new diet can be overwhelming, but it doesn’t have to mean sacrificing flavor for nutrition. In fact, with these 21 mouth-watering and nutritious recipes, you’ll be well on your way to achieving your health goals while indulging in delicious meals that will keep you full and satisfied. From protein-packed main courses like Grilled Lemon Herb Chicken with Quinoa and Baked Salmon with Steamed Asparagus, to healthy breakfast options like Spinach and Mushroom Egg White Omelette and Turkey and Avocado Lettuce Wraps, these recipes offer a variety of flavors and textures that will keep your taste buds engaged.

Grilled Lemon Herb Chicken with Quinoa

Brighten up your dinner routine with this zesty and flavorful grilled chicken recipe, perfectly paired with nutritious quinoa.

Ingredients:

– 4 boneless, skinless chicken breasts
– 1/2 cup freshly squeezed lemon juice
– 2 tbsp olive oil
– 2 tbsp chopped fresh rosemary
– 2 tbsp chopped fresh thyme
– Salt and pepper to taste
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth

Instructions:

1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lemon juice, olive oil, rosemary, thyme, salt, and pepper.
3. Brush the mixture evenly onto both sides of the chicken breasts.
4. Grill the chicken for 6-8 minutes per side, or until cooked through.
5. Cook quinoa according to package instructions using water or broth.
6. Serve grilled chicken on top of quinoa.

Cooking Time: Approximately 20-25 minutes

Baked Salmon with Steamed Asparagus

Savor the flavors of the ocean paired with the freshness of asparagus in this easy and impressive dish.

Ingredients:
– 4 salmon fillets (6 oz each)
– 1 lb fresh asparagus, trimmed
– 2 tbsp olive oil
– 2 lemons, sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)

Instructions:

1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place salmon fillets on the prepared baking sheet.
4. Drizzle olive oil over the salmon, then season with salt and pepper.
5. Place a slice of lemon and a sprinkle of garlic on top of each fillet.
6. Bake for 12-15 minutes or until cooked through.
7. While the salmon is baking, prepare asparagus by placing it in a steamer basket over boiling water.
8. Steam for 4-6 minutes or until tender.
9. Serve baked salmon with steamed asparagus and garnish with chopped parsley if desired.

Cooking Time: 20-25 minutes

Spinach and Mushroom Egg White Omelette

A classic French-inspired omelette with a twist, this Spinach and Mushroom Egg White Omelette is a healthy and flavorful breakfast or brunch option.

Ingredients:

– 4 large egg whites
– 1/2 cup fresh spinach leaves, chopped
– 1/2 cup sliced mushrooms (button or cremini)
– 1 tablespoon butter
– Salt and pepper to taste
– Optional: 1-2 tablespoons shredded cheddar cheese for added flavor

Instructions:

1. In a medium bowl, whisk together egg whites until frothy.
2. Heat butter in a small non-stick skillet over medium heat.
3. Add chopped mushrooms and cook until they release their moisture and start to brown (about 2-3 minutes).
4. Add spinach leaves and cook until wilted (about 1 minute).
5. Pour in egg whites, tilting the pan to evenly coat the mushroom-spinach mixture.
6. Cook for about 2-3 minutes or until the edges start to set.
7. Use a spatula to gently fold the omelette in thirds.
8. Cook for an additional 30 seconds to 1 minute, until eggs are almost set.
9. Slide onto a plate and serve hot.

Cooking Time: 10-12 minutes

Turkey and Avocado Lettuce Wraps

A refreshing twist on the classic wrap, this recipe combines juicy turkey, creamy avocado, and crisp lettuce for a healthy and satisfying snack.

Ingredients:

– 1 pound cooked turkey breast, sliced
– 2 ripe avocados, mashed
– 4 large lettuce leaves
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste

Instructions:

1. Lay a lettuce leaf flat on a surface.
2. Arrange 2-3 slices of turkey breast on the lettuce.
3. Spoon 1/4 of the mashed avocado over the turkey.
4. Sprinkle with feta cheese, if using.
5. Drizzle with olive oil and season with salt and pepper to taste.
6. Fold the lettuce leaf in half to enclose the filling.

Cooking Time: None! Assemble and serve immediately.

Cauliflower Rice Stir-Fry with Tofu

A healthy and flavorful stir-fry that’s perfect for a quick weeknight dinner or as a side dish. This recipe uses cauliflower instead of rice, making it a great low-carb option.

Ingredients:

– 1 head of cauliflower
– 1/2 cup firm tofu, drained and cut into small cubes
– 2 tablespoons vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– 1 teaspoon sesame oil
– Salt and pepper to taste
– Optional: chopped green onions and sesame seeds for garnish

Instructions:

1. Pulse the cauliflower in a food processor until it resembles rice.
2. Heat the vegetable oil in a large skillet or wok over medium-high heat.
3. Add the tofu, onion, and garlic. Stir-fry until the vegetables are tender, about 5 minutes.
4. Add the soy sauce and sesame oil. Stir-fry for an additional minute.
5. Add the cauliflower “rice” to the skillet. Stir-fry until it’s well combined with the other ingredients, about 2-3 minutes.
6. Season with salt and pepper to taste.
7. Garnish with chopped green onions and sesame seeds, if desired.

Cooking Time: 15-20 minutes

Greek Yogurt with Berries and Chia Seeds

This refreshing breakfast or snack is packed with nutrients from Greek yogurt, antioxidant-rich berries, and omega-3 rich chia seeds. A perfect combination to start your day!

Ingredients:

– 1 cup Greek yogurt
– 1/2 cup mixed berries (blueberries, strawberries, raspberries)
– 1 tablespoon chia seeds
– 1 tablespoon honey (optional)

Instructions:

1. In a small bowl, mix together the chia seeds and honey (if using).
2. Spoon the Greek yogurt into a serving cup or glass.
3. Top the yogurt with the mixed berries.
4. Sprinkle the chia seed mixture evenly over the berries.
5. Serve immediately, or cover and refrigerate for up to 24 hours.

Cooking Time: None! This recipe is ready in just a few minutes.

Zucchini Noodles with Pesto and Cherry Tomatoes

A refreshing summer recipe that combines the best of Italian flavors with the simplicity of a zucchini noodle dish. This 10-minute meal is perfect for a light and healthy dinner.

Ingredients:
– 2 medium zucchinis
– 1/4 cup pesto sauce
– 1 pint cherry tomatoes, halved
– Salt and pepper to taste
– Grated Parmesan cheese (optional)

Instructions:

1. Preheat your spiralizer or mandoline to create zucchini noodles.
2. Cook the zucchini noodles according to package instructions or in a large skillet with 1 tablespoon of olive oil over medium heat for about 5 minutes, or until slightly tender.
3. In a separate pan, combine pesto sauce and cherry tomatoes. Heat over low heat for 2-3 minutes, stirring occasionally, until the flavors meld together.
4. Combine cooked zucchini noodles with the pesto-cherry tomato mixture. Season with salt and pepper to taste.
5. Serve hot, topped with grated Parmesan cheese if desired.

Cooking Time: 10 minutes

Lentil and Vegetable Soup

This hearty soup is a perfect blend of nutritious lentils, flavorful vegetables, and aromatic spices, making it an ideal comfort food for any time of the year.

Ingredients:

– 1 cup dried green or brown lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 celery stalks, chopped
– 2 cups mixed vegetables (such as zucchini, bell peppers, and tomatoes)
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper, to taste

Instructions:

1. Heat oil in a large pot over medium heat.
2. Add onion, garlic, carrots, and celery; cook until vegetables are tender, about 8 minutes.
3. Add lentils, mixed vegetables, broth, and thyme. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
4. Season with salt and pepper to taste.

Cooking Time: 40-50 minutes

Baked Sweet Potato with Black Beans and Salsa

Transform a humble sweet potato into a flavorful, nutritious meal with the addition of protein-rich black beans and tangy salsa.

Ingredients:

– 2 large sweet potatoes
– 1 can black beans, drained and rinsed
– 1/4 cup salsa
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: shredded cheese, sour cream, or diced avocado for topping

Instructions:

1. Preheat oven to 400°F (200°C).
2. Pierce the sweet potatoes with a fork several times and place them on a baking sheet.
3. Drizzle with olive oil and season with salt and pepper.
4. Bake for 45-50 minutes, or until the sweet potatoes are tender when pierced with a fork.
5. While the sweet potatoes are baking, heat the black beans in a pan over medium heat until warmed through.
6. Remove the sweet potatoes from the oven and top each one with black beans, salsa, and any desired toppings (such as cheese, sour cream, or avocado).
7. Serve hot and enjoy!

Cooking Time: 45-50 minutes

Grilled Shrimp and Mango Salad

Grilled Shrimp and Mango Salad Recipe

A flavorful and refreshing summer salad that combines the sweetness of mango with the savory taste of grilled shrimp.

Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 ripe mangos, diced
– 1/4 cup olive oil
– 2 tablespoons lime juice
– 1 tablespoon honey
– Salt and pepper to taste
– 4 cups mixed greens (arugula, spinach, etc.)
– 1/4 cup crumbled feta cheese (optional)

Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, lime juice, and honey.
3. Brush the shrimp with the marinade and season with salt and pepper.
4. Grill the shrimp for 2-3 minutes per side, or until pink and cooked through.
5. In a large bowl, combine mixed greens, mango, and grilled shrimp.
6. Top with crumbled feta cheese (if using) and serve immediately.

Cooking Time: 15 minutes

Broccoli and Almond Stir-Fry

This quick and easy stir-fry is a delicious way to get your daily dose of greens and crunch from almonds. Perfect for a weeknight dinner or a light lunch, this recipe is sure to please.

Ingredients:

– 1 bunch broccoli, cut into florets
– 2 tablespoons vegetable oil
– 1/4 cup sliced almonds
– 2 cloves garlic, minced
– 1 teaspoon grated ginger
– Salt and pepper to taste
– Optional: soy sauce or chili flakes for added flavor

Instructions:

1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the broccoli and cook until tender, about 3-4 minutes.
3. Add the almonds, garlic, and ginger. Stir-fry for 1 minute, until fragrant.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with sliced green onions if desired.

Cooking Time: 10 minutes

Quinoa and Chickpea Buddha Bowl

This nutritious bowl combines the nutty flavor of quinoa with the creamy texture of chickpeas, topped with a medley of colorful vegetables. Perfect for a quick and easy lunch or dinner.

Ingredients:

– 1 cup cooked quinoa
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 cups mixed greens (such as spinach, kale, and arugula)
– 1 cup sliced red bell pepper
– 1/2 cup diced cucumber
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lemon juice
– Salt and pepper to taste
– Optional: your favorite toppings such as avocado, cherry tomatoes, or crumbled feta cheese

Instructions:

1. In a large bowl, combine cooked quinoa and chickpeas.
2. Add the mixed greens on top of the quinoa mixture.
3. Arrange the sliced red bell pepper and diced cucumber around the bowl.
4. Sprinkle chopped cilantro over the vegetables.
5. Drizzle with lemon juice and season with salt and pepper to taste.
6. Serve immediately, or refrigerate for up to 24 hours.

Cooking Time: 10-15 minutes (including cooking quinoa)

Baked Cod with Roasted Brussels Sprouts

A flavorful and healthy combination of cod and Brussels sprouts, baked to perfection.

Ingredients:

– 4 cod fillets (6 oz each)
– 1 lb Brussels sprouts, trimmed and halved
– 2 tbsp olive oil
– 1 tsp garlic powder
– Salt and pepper to taste
– Lemon wedges, for serving (optional)

Instructions:

1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet.
4. Drizzle with olive oil and sprinkle with garlic powder, salt, and pepper.
5. Roast Brussels sprouts on a separate baking sheet, tossing with olive oil, salt, and pepper.
6. Bake cod for 12-15 minutes or until cooked through.
7. Toss Brussels sprouts halfway through the cooking time (about 20-25 minutes).
8. Serve cod with roasted Brussels sprouts and lemon wedges, if desired.

Cooking Time: 40-50 minutes

Avocado and Egg Toast on Whole Grain Bread

Start your day with a nutritious and delicious breakfast that combines the creaminess of avocado, the richness of eggs, and the wholesomeness of whole grain bread.

Ingredients:

– 2 slices whole grain bread
– 1 ripe avocado, mashed
– 2 large eggs
– Salt and pepper to taste
– Optional: red pepper flakes for added spice

Instructions:

1. Toast the whole grain bread until lightly browned.
2. Fry the eggs in a non-stick pan with a pinch of salt and pepper. Cook to desired doneness.
3. Spread the mashed avocado on top of the toast slices.
4. Place the fried eggs on top of the avocado.
5. Season with additional salt, pepper, or red pepper flakes if desired.

Cooking Time:

– Toasting the bread: 2-3 minutes
– Cooking the eggs: 3-4 minutes
– Total time: 6-7 minutes

Turkey Meatballs with Spaghetti Squash

Elevate your pasta game with this healthier twist on a classic comfort food! Turkey meatballs and spaghetti squash come together in a flavorful, protein-packed dish that’s sure to become a new favorite.

Ingredients:

– 1 pound ground turkey
– 1/2 cup breadcrumbs
– 1 egg
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper, to taste
– 1 medium spaghetti squash (about 2 lbs)
– 1 tablespoon olive oil
– Salt, to taste

Instructions:

1. Preheat oven to 400°F.
2. In a large bowl, combine turkey, breadcrumbs, egg, Parmesan cheese, and a pinch of salt and pepper. Mix until just combined.
3. Form into meatballs (about 20-25). Place on a baking sheet lined with parchment paper.
4. Drizzle with olive oil and season with salt and pepper to taste.
5. Bake for 18-20 minutes or until cooked through.
6. While the meatballs are cooking, preheat oven to 400°F. Cut the spaghetti squash in half lengthwise and scoop out seeds.
7. Place the squash on a baking sheet lined with parchment paper and drizzle with olive oil. Season with salt to taste.
8. Roast for 45-50 minutes or until tender and caramelized.

Cook Time: 1 hour

Kale and Apple Smoothie with Flaxseeds

Boost your morning routine with a nutritious and delicious smoothie packed with kale, apples, and flaxseeds. This recipe is perfect for a quick breakfast or post-workout snack.

Ingredients:

– 2 cups curly kale leaves
– 1 apple, cored and chopped
– 1/4 cup frozen pineapple
– 1 tablespoon ground flaxseeds
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (as needed)

Instructions:

1. Rinse the kale leaves and remove stems. Add to a blender along with chopped apple, frozen pineapple, and ground flaxseeds.
2. Blend on high speed until smooth, stopping to scrape down the sides of the blender as needed.
3. Pour in almond milk and honey. Blend until well combined.
4. Add ice cubes if you prefer a thicker consistency.
5. Blend again until the ice is crushed and the smoothie is the desired texture.

Cooking Time: 2-3 minutes

Roasted Beet and Goat Cheese Salad

Roasted Beet and Goat Cheese Salad Recipe

A sweet and tangy combination of roasted beets, creamy goat cheese, and fresh greens, this salad is perfect for a light and satisfying meal or as a side dish.

Ingredients:

– 2 large beets
– 1/4 cup goat cheese, crumbled
– 4 cups mixed greens (arugula, spinach, etc.)
– 1/4 cup chopped walnuts
– 2 tablespoons olive oil
– 2 tablespoons balsamic vinegar
– Salt and pepper to taste

Instructions:

1. Preheat oven to 425°F (220°C).
2. Wrap the beets in foil and roast for 45-50 minutes, or until tender.
3. Let the beets cool, then peel and slice into wedges.
4. In a large bowl, combine the mixed greens, crumbled goat cheese, and chopped walnuts.
5. Drizzle the olive oil and balsamic vinegar over the salad and toss to combine.
6. Arrange the roasted beet wedges on top of the salad and season with salt and pepper to taste.

Cooking Time: 50 minutes (plus cooling time)

Chicken and Vegetable Kebabs with Tzatziki

Grill up a flavorful and healthy meal with this easy-to-make recipe. Perfect for a quick weeknight dinner or a summer BBQ.

Ingredients:

– 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
– 1 red bell pepper, cut into 1-inch pieces
– 1 yellow bell pepper, cut into 1-inch pieces
– 1 onion, cut into 1-inch pieces
– 2 cloves garlic, minced
– 1 zucchini, cut into 1-inch slices
– 1 cup Greek yogurt
– 1/2 cup chopped fresh cucumber
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Olive oil for brushing

Instructions:

1. Preheat grill to medium-high heat.
2. Thread chicken, bell peppers, onion, garlic, and zucchini onto skewers.
3. Brush with olive oil and season with salt and pepper.
4. Grill kebabs for 8-10 minutes, turning occasionally.
5. Meanwhile, mix yogurt, cucumber, lemon juice, and a pinch of salt in a bowl.
6. Serve grilled kebabs with tzatziki sauce on the side.

Cooking Time: 15-20 minutes

Black Bean and Sweet Corn Salad

This colorful salad combines the natural sweetness of corn with the earthy flavor of black beans, perfect for a quick and easy side dish or light lunch.

Ingredients:

– 1 cup cooked black beans, rinsed and drained
– 1 cup frozen sweet corn kernels, thawed
– 1/2 red bell pepper, diced
– 1 tablespoon lime juice
– 1 teaspoon olive oil
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)

Instructions:

1. In a large bowl, combine the black beans, sweet corn kernels, and diced red bell pepper.
2. Squeeze the lime juice over the mixture and sprinkle with salt and pepper to taste.
3. Drizzle the olive oil over the salad and toss gently to combine.
4. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
5. Just before serving, garnish with fresh cilantro leaves if desired.

Cooking Time: 10 minutes (preparing ingredients) + 30 minutes (chilling)

Baked Apples with Cinnamon and Walnuts

This recipe is a perfect autumn treat that combines the natural sweetness of apples with the warmth of cinnamon and crunch of walnuts. It’s an easy and healthy dessert option that can be prepared in under 30 minutes.

Ingredients:

– 4-6 apples (any variety, cored)
– 2 tbsp brown sugar
– 1 tsp ground cinnamon
– 1/4 cup chopped walnuts
– 1/4 cup water

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together brown sugar and cinnamon.
3. Core the apples and place them in a baking dish.
4. Divide the sugar-cinnamon mixture evenly among the apples, spooning it into the cores.
5. Sprinkle chopped walnuts over the apples.
6. Add 1/4 cup of water to the baking dish to prevent the apples from drying out.
7. Bake for 25-30 minutes or until the apples are tender and caramelized.

Cooking Time: 25-30 minutes

Serves: 4-6

Herb-Roasted Turkey Breast with Mashed Cauliflower

Elevate your holiday meal with this flavorful and nutritious recipe, featuring a moist turkey breast infused with herbs and served alongside creamy mashed cauliflower.

Ingredients:
– 1 (1-2 pound) boneless, skinless turkey breast
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh rosemary
– 1 tablespoon chopped fresh thyme
– Salt and pepper, to taste
– 1 head of cauliflower
– 2 tablespoons butter
– 1/2 cup heavy cream or half-and-half

Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together olive oil, garlic, rosemary, and thyme.
3. Place the turkey breast in a roasting pan and brush with the herb mixture.
4. Roast for 20-25 minutes per pound, or until internal temperature reaches 165°F (74°C).
5. Meanwhile, boil cauliflower florets until tender, then drain and mash with butter and heavy cream.
6. Serve turkey breast alongside mashed cauliflower.

Cooking Time: 45-60 minutes

Summary

The 21 Delicious 21 Days Diet Recipes Nutritious article presents a collection of healthy and flavorful recipes to support your diet journey. From Grilled Lemon Herb Chicken with Quinoa to Baked Sweet Potato with Black Beans and Salsa, these dishes cater to various tastes and dietary needs. The recipes feature a mix of protein sources like chicken, salmon, shrimp, turkey, tofu, and lentils, paired with nutrient-rich vegetables, whole grains, and healthy fats. Perfect for those looking to revamp their diet or simply seeking inspiration for quick and easy meals.