Got superfoods? If you’ve been eating processed meals, chances are you’ve been missing out on these fabulous foods, which deliver everything from fat-fighting fiber to immunity-boosting antioxidants. But it’s never too late to make positive changes to your lifestyle. To help you get started, we’re sharing 14 ways to eat a superfood for every meal.

In the past, dieting may have taught you that eating healthy is hard. You may have been stuck eating processed “low-fat” meals that left you feeling hungry and low energy. Adding superfood meals to your menu plan allows you to nourish the body so it’s filled with the strength and energy you need to live the life you want. Not only are superfoods nutrient dense, they won’t pad your tummy, thighs, or bottom with refined sugar, excess salt, or bad fats.

We’ve got meals to take you from breakfast to dessert, along with additional ideas for ways to add superfoods to other recipes. Healthy changes are a challenge for some people—if you’re one of them, take small steps. For example, commit to trying one of these recipes or add-ins this week. Others are more successful when they jump right into change. If you’re that kind of gal, get going with our Superfoods Challenge.

BREAKFAST

1. Clean-Eating Refrigerator Oatmeal

Superfood meals can include breakfast. This easy, no-bake recipe has chia seeds, which contain both protein and amino acids. Our oatmeal is also a filling way to start the day.

2. Buckwheat Pancakes with Berry Sauce

Berries are among the top superfoods, but they may also be among the tastiest. Ditch sugary, processed syrups, and enjoy the whole food goodness of this breakfast recipe instead.

3. Additional Superfood Breakfast Ideas

Sprinkle berries into plain, low-fat Greek yogurt, or enjoy a hard-boiled egg. Check out 3 Reasons Why You Should Eat Eggs.

LUNCH

4. Roasted Pear Sandwich with Baby Spinach

You probably already recognize spinach as a superfood, but did you know the pear is one, too? Pears are rich in flavonoids that improve insulin sensitivity, so they may help lower the risk of developing type 2 diabetes [1]. Get all the benefits of this underrated superfood in this yummy lunch recipe.

5. Citrus Quinoa Salad (pictured above)

This dish offers superfood quinoa, but it also has edamame, green soybeans with fiber, protein, and vitamins. We love this recipe because it’s one of the delicious, refreshing ways to add superfoods to your menu planning.

6. Grilled Chicken and Blueberry Salad (pictured above)

Salads with dark, leafy greens are always a good bet for meals with superfoods. This recipe has blueberries, a sweet superfood renowned for its antioxidant power. Some evidence suggests the little blue gems may also help improve memory and delay the onset of cognitive problems linked to aging [2].

7. Additional Superfood Lunch Ideas

Enjoy a smoothie, like this Superfoods Smoothie, pile sandwiches high with fresh, colorful veggies, or sprinkle chia seeds or a small handful of walnuts onto a green salad.

RELATED: Top Superfoods for Workout Recovery

DINNER

8. Slow Cooker Momma’s Roadhouse Chili

Kidney beans, black beans, and tomatoes make this one of the superfood meals you can easily feed to the family without hearing moans and groans.

9. Herbed Salmon with Broccoli Bulgur Pilaf

Between the omega-3s in the salmon and the antioxidant power of broccoli, your body will love this nutritious meal—and your taste buds will love the flavor.

10. Crispy Mediterranean Vegetable Cakes (pictured above)

Whether you serve it as a side dish or the main course, this recipe is packed with good-for-you superfoods, such as artichoke, tomato, spinach, and bell pepper.

11. Skinny Quinoa with Black Beans

This is one of the superfood meals that can act as a side dish or a light entrée. Both quinoa and black beans are near the top of the superfood list for their ability to help lower cholesterol and boost the body with vitamins and minerals. Enjoy it for dinner, and then wrap leftovers in a whole wheat burrito for lunch the next day.

12. Additional Superfood Dinner Ideas

Replace white rice with quinoa, swap out sour cream for plain, low-fat Greek yogurt in recipes, add a small handful of walnuts to salads, or grate vegetables (like carrots) into sauces.

MORE: 5 Superfoods for Strong Bones

DESSERT

13. Three-Seed Berry Parfait

Berries, berries, and more berries make this recipe one of the sweetest ways to add superfoods to your day. But it’s not just about the berries—this dessert also offers the health benefits of seeds, like chia and flax. As a bonus, prep is simple enough the kids can pitch in!

14. Additional Superfood Dessert Ideas

Mix fresh berries into plain, low-fat Greek yogurt, roll banana or peach slices in chia seeds, or indulge in a cup of superfood green tea sweetened with honey.

Superfood meals are easy to add to your menu plan. Put one of these recipes on your list this week, or try one of the superfood add-in ideas.

It’s time to look and feel better! Check out the Quinoa Recipe eBook, which includes delicious dishes like, Enchiladas Verde, Asian Stir-Fry and even Apple Crumb Cake…all made with what might be the world’s most perfect food, quinoa.

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Sources

[1] WHFoods

[2] WHFoods