Healthy Meal Ideas: What to Add for a Nutritional Boost

As any good dietitian will tell you, transforming your favorite meals into nourishing options doesn’t mean cutting out all your comfort foods. Sometimes, it’s about adding ingredients to tweak them into healthier versions.

As Amanda Donahue, MS, RD, CD, explains, “Real life isn’t about perfectly crafted kale salads or eliminating things like cake and pizza from your diet forever. It’s about small, achievable upgrades to meals you already love. That’s why when I work with clients, I often suggest transforming meals you already eat into healthier versions, so you’re fitting some of your new goals into your usual habits—it’s a more sustainable way to get healthy!”

From tacos to stir-fry and one-pot meals to side dishes, we’ve got dietitian-recommended strategies from Nutrisense’s credentialed experts to show you how to enhance flavor and nutrition in your meals without sacrificing what you love.

Why Focus on Adding Instead of Eliminating?

Most diet advice focuses on restriction, but adding nutrient-dense ingredients to meals is often a more sustainable and enjoyable approach. Instead of telling yourself, "I can't eat this," you shift the mindset to, "How can I make this even better for me?"

This flexibility makes healthy eating more achievable in the long term. So whether you’re gluten-free, low-carb, or enjoy eating everything under the sun, you don’t have to overhaul every aspect of your diet to stay healthy. The best way to do this is to work with an expert who can understand the nuances of your diet and lifestyle to find what works best for you.

What Can You Add to Your Meals to Make Them Healthier?

There’s no one-size-fits-all! It depends on what you’re eating, but a good first tip is instead of focusing on total food restriction, focus on boosting nutrition and reducing any unhealthy ingredients. You can consider adding:

Vegetables: Adding vegetables is a no-brainer, but focus on variety and preparation methods to keep things interesting. Toss a few leafy greens into pasta or soups, and add roasted or raw veggies like bell peppers, zucchini, or shredded carrots to sandwiches, fried rice, or grain bowls for crunch and color—and a fiber boost! You can even use spiralized zucchini or butternut squash to replace part of your pasta!

High-quality proteins: Protein is essential for staying full and maintaining muscle mass. The key is choosing lean, high-quality options. Ensure your vegetarian dishes have added plant-based protein sources, like chickpeas, lentils, or edamame. These plant-based options are high in protein and fiber. Incorporate fatty fish into salads, or transform a snack into a healthier meal by adding hard-boiled eggs or cottage cheese.

Whole-grain ingredients: Refined grains often lack fiber and essential nutrients. Swap or combine them with whole-grain options to make your meals more filling. Add toppings like flaxseeds, a quinoa side, or fresh fruit into dishes to make them a more fiber-rich meal.

Healthy fats: Fats often get a bad rap, but they are vital for hormone health, brain function, and absorbing fat-soluble vitamins—so don’t avoid them all! Sprinkle chia, flax, or pumpkin seeds onto yogurt, oatmeal, or salads for added crunch, omega-3s, and fiber; use sliced avocado as a creamy topping for toast, tacos, or grain bowls, or drizzle a little (moderation is key here) extra virgin olive oil over roasted vegetables.

Fermented foods: Probiotic-rich foods can support digestion and overall well-being. Consider topping meals with sauerkraut, kimchi, or pickled vegetables. You can also stir a spoonful of plain Greek yogurt into smoothies or use it as a base for savory dips.

Fresh herbs and spices: Instead of relying on excess salt or sugar, fresh herbs and spices can elevate your meals' flavor and nutritional profile. Use anti-inflammatory spices like turmeric, cumin, or ginger to season soups and proteins; consider adding dill, parsley, or cilantro to salads or grain bowls. Another good option that’s dietitian Amanda Donahue’s favorite, is adding cinnamon (which also has blood sugar-supporting benefits) to things like oatmeal, Greek yogurt, and chia seed pudding.

High-fiber additions: A surprising amount of foods can lack adequate fiber, which is key for digestion, blood sugar control, and keeping you full. Add non-starchy vegetables, black beans, kidney beans, or lentils to tacos, soups, or casseroles. Or, top meals with diced apples, pears, or berries for natural sweetness and fiber. You can even mix flax or chia seeds into smoothies or pancake batter!

It’s best to work with an expert to determine the best tweaks for your meals, but we have a few tricks and tips to help you get started. As an example, let’s dive into some of our team's favorite breakfast, lunch, dinner, and snack additions and tweaks to show you how to level them up.

Oatmeal

Oatmeal is a staple but can leave you hungry if it’s mostly carbs.

Upgrade it:

• Add some healthy fiber: Add chia seeds or ground flaxseeds for fiber and omega-3s.
• Add in more protein: Stir in a scoop of Greek yogurt or a spoonful of peanut butter for protein.
• Flavor it naturally: Top with diced apples or berries instead of sugary syrups for natural sweetness.

Tacos

Whether it’s Taco Tuesday or a late-night craving, tacos are hard to beat. But the Mexican takeout favorite can often be carb-heavy and lacking in fiber.

Upgrade it:

• Think of leaner protein: Mix ground turkey with black beans for a lean, high-fiber combo.
• Add more vegetables: Add diced bell peppers and zucchini to the skillet. The veggies blend seamlessly and add nutrients without changing the flavor profile too much.
• Swap out toppings: Swap sour cream for Greek yogurt and sprinkle fresh cilantro for a burst of flavor and antioxidants.
• Make your taco shell healthier: You don’t have to sacrifice your meal for a lettuce wrap; consider going whole-grain or trying high-fiber tortillas, which may also help you feel fuller for longer. If your body responds well to corn, you can try those as they’re typically lower in calories than flour tortillas. And when you’ve got the time for a little extra effort, you can also make your shells—this way, you can control the ingredients to suit your body best.

Smoothies

Smoothies can be a quick and healthy meal or snack, but they can sometimes lack balance or rely too much on fruit, leading to a quick blood sugar spike for some. Adding nutrient-dense ingredients can make them more satisfying and better for sustained energy.

Upgrade it:

• Add protein: Blend in Greek yogurt, protein powder, or silken tofu to keep you full longer.
• Incorporate healthy fats: Add a spoonful of nut butter, chia seeds, or avocado for creaminess and better blood sugar control.
• Boost fiber: Toss in spinach, kale, or ground flaxseeds for added fiber and vitamins without altering the flavor.
• Choose low-glycemic fruits and vegetables: Opt for berries, green apples, or frozen cauliflower to reduce sugar content while maintaining flavor.

Granola

Many commercial granolas are high in added sugars and refined grains, which can contribute to rapid increases in blood glucose levels. However, remember that granola made with whole grains, minimal added sugars, and nutrient-dense ingredients like nuts and seeds can provide a more balanced energy source and reduce the risk of significant blood sugar spikes.

Upgrade it:

• Add protein: Mix with Greek yogurt or cottage cheese to slow glucose absorption.
• Incorporate healthy fats: Toss in nuts, seeds, or a spoonful of nut butter.
• Boost its fiber content: Top with fresh fruit like berries or diced apples.
• Choose smarter pairings: Use unsweetened almond milk or pair with a hard-boiled egg.

Stir-Fry

Any stir-fry can be a quick, delicious meal, but it’s not always a healthy dinner since it can rely on heavy sauces and too much rice. These additions work well for slow-cooker meals, too!

Upgrade it:

• Adjust the base: Mix brown rice and cauliflower rice to cut carbs and add fiber.
• Load up on veggies: Add colorful options like green beans, carrots, and snap peas.
• Balance with protein: Include shrimp, chicken thighs, or tofu, and make your sauce with tamari, fresh ginger, and lime juice.

Grain Bowls

Grain bowls can quickly become carb-heavy if the balance isn’t right. Adding the right ingredients makes any bowl recipe healthier for a quick weeknight dinner or filling midday meal.

Upgrade it:

• Start with the right base: Use quinoa or brown rice for whole-grain benefits.
• Add protein: Include grilled chicken, ground turkey, or crispy chickpeas.
• Incorporate roasted veggies: Use bell peppers, zucchini, and a sprinkle of feta for a Mediterranean flair.
• Drizzle smart: Finish with olive oil and squeeze lemon juice for flavor and healthy fats.

Salad

Whatever salad recipe you’re using—remember that they often fall short on protein and healthy fats, leaving you hungry.

Upgrade it:

• Boost the protein: Add grilled chicken, chickpeas, boiled eggs or lentils for more protein.
• Don’t forget good carbs: A bowl of leafy greens isn’t a complete meal, so if you’re eating a quick salad after work as your daily weeknight meal, you’re likely missing out on some nutrients. Consider roasted sweet potatoes or a scoop of quinoa for some complex carbs.
• Add more crunch: Balance out those croutons (if you love them, remember moderation is key) and add some crunch with raw red onion or a sprinkle of seeds like pumpkin or sunflower for crunch and nutrients.

Avocado Toast

Love your avocado toast? So do we! But remember, it can lack protein and fiber.

Upgrade it:

• Add fiber: Use whole-grain bread instead of white for added fiber.
• Boost the protein: Add a poached egg, salmon/lox or sliced turkey for protein.
• Add some more nutrients: Sprinkle with feta, a slice of mozzarella, or top with roasted cherry tomatoes for an extra nutrient punch. Dietitian Amanda Donahue also loves adding sliced radishes for a crunch and nutrient boost. 

Lentil Soup

Lentil soup is naturally nutritious but can become carb-heavy with too many starchy ingredients. A rule for soup recipes, on the whole, is to consider thickening it with Greek yogurt for some protein or adding more ingredients to balance the nutritional profile, especially if you’re eating soup as your main meal.

Upgrade it:

• Add greens: Stir in spinach or kale during the last 5 minutes of cooking for extra vitamins.
• Boost the protein: Add shredded chicken or turkey for lean, filling protein.
• Balance the carbs: Replace some potatoes with cauliflower florets to keep it light while still hearty.

Shepherd’s Pie

Shepherd’s pie is hearty and filling, but it often relies heavily on carbs. Instead of cutting it out, consider adding more nutrient-dense ingredients to the filling to elevate its nutritional value without altering the classic comfort dish.

Upgrade it:

• Add more veggies: Mix in diced green beans, mushrooms, or zucchini for fiber and antioxidants.
• Top with flavor: Sprinkle the sweet potato or mashed potato topping with parmesan or nutritional yeast for a healthy, savory boost.

Spaghetti and Meatballs

A favorite comfort food, spaghetti, and meatballs (and other similar Italian meals) can often be heavy on carbs. You likely can’t make this a daily meal, but instead of cutting out the easy dinner, add vegetables and leaner ingredients to balance it.

Upgrade it:

• Add hidden veggies: Shred zucchini, carrots, or spinach into the marinara sauce for more vitamins.
• Switch up the pasta: Use whole-grain or lentil-based pasta for more fiber and protein—you often won’t notice too much of a taste difference!

Pizza

No, pizza isn’t a healthy dinner idea, but it can be a surprisingly well-balanced meal for an occasional treat with the right additions.

Upgrade it:

• Add veggies: Top with spinach, mushrooms, bell peppers, or arugula for fiber and antioxidants.
• Add flavor with a sauce: Use less cheese and add dollops of pesto or marinara for extra flavor.
• Don’t forget protein: Yes, your pizza needs protein too! Add in extra protein toppings to balance out the other ingredients. 

Chocolate Chip Cookies

Who doesn’t love a chocolate chip cookie? They’re best left in the ‘occasional treat’ bucket but remember, a small upgrade can help make them slightly better for you.

Upgrade it:

• Add healthy fats: Mix in chopped walnuts or pecans for a boost of omega-3s.
• Boost fiber: Include ground flaxseeds or chia seeds in the batter for subtle texture and nutrients.

Chocolate Mousse

Chocolate mousse is a decadent dessert, but traditional recipes often rely on heavy cream and sugar, making it a calorie-heavy treat. By adding a few nutrient-dense ingredients and tweaking some others, you can lighten it up while boosting its nutritional value.

Upgrade it:

• Add avocado: Replace half the heavy cream with mashed avocado for creaminess, healthy fats, and a dose of fiber. It still tastes as delicious!
• Use Greek yogurt: Swap some cream for Greek yogurt to add protein and reduce saturated fat.
• Sweeten smartly: Use honey, maple syrup, or mashed bananas instead of refined sugar for natural sweetness.

FAQs: Your questions, answered by Nutrisense Experts

Do I have to give up all my favorite foods to be healthy?
Not at all! By adding nutrient-dense ingredients and making small swaps with the help of a nutritionist, you can continue enjoying the meals you love in a more balanced way.

What’s a good way to start eating healthier if I’m not ready to overhaul my diet?
Start small. Focus on adding more veggies, white beans, lean proteins, and whole grains to one meal daily. Over time, you’ll build habits that stick.

Can healthy meals still taste good?
Absolutely! Adding fresh herbs, spices, and healthy fats like olive oil or avocado can enhance flavor without compromising nutrition.

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