10 Healthy Chicken & Seafood Recipes Idea for Easy Lunch & Dinners

1. Fresh Chicken, Orange & Walnut Salad – A Sweet & Savory Summer Delight

Looking for a quick, nutritious, and flavor-packed meal that feels like sunshine on a plate? 🌞
This Chicken, Orange & Walnut Salad is your perfect answer. With juicy grilled chicken, sweet oranges, crunchy pecans, and a tangy-sweet honey mustard dressing — this salad is everything your lunch or light dinner needs.

It comes together in just 20 minutes and brings a beautiful balance of protein, healthy fats, and carbs, making it as satisfying as it is refreshing.

🛒 Ingredients

For the Dressing

• 3 tbsp honey
• 2 tbsp mustard
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 2 tbsp fresh orange juice (from your orange!)
• 1/3 tsp cinnamon
• Salt & pepper to taste

For the Salad

• 7 oz (200g) chicken breast
• 4 handfuls rocket (arugula)
• 1/4 iceberg lettuce, chopped
• 1 orange
• 1/3 pomegranate, seeds only
• ¼ cup (30g) roasted pecans
• A little olive oil for grilling

🔥 Instructions

1. Prep the Orange:
   Peel the orange, separate the pulp (segments), and set them aside. Squeeze the remaining bits for juice — you’ll use this in the dressing.
2. Make the Dressing:
   Mix honey, mustard, olive oil, lemon juice, orange juice, and cinnamon in a bowl. Add salt and pepper to taste. Set aside.
3. Grill the Chicken:
   Slice the chicken breast into four smaller pieces. Season with salt, brush with olive oil, and grill for 4 minutes on each side over medium heat.
   Drizzle 1 tbsp of the dressing on the chicken, lower the heat slightly, cook for 1.5 more minutes, flip, drizzle again, and cook for another minute.
4. Build the Salad:
   Mix rocket and iceberg lettuce and divide between two plates. Top with grilled chicken slices and orange segments. Sprinkle with pomegranate seeds and roasted pecans. Drizzle the remaining dressing on top.

🧠 Quick Tips

• Want it extra crunchy? Add a few thin red onion slices or cucumber.
• For a vegetarian twist, swap the chicken for grilled tofu or halloumi.
• Perfect side? Serve it with warm whole-grain bread or pita.

2. Grilled Salmon & Peach Salad – A Sweet, Savory, and Refreshing Meal

This Salmon & Peach Salad is summer in a bowl — light, colorful, and full of contrasting flavors that just work. 🍑🐟

Tender baked salmon infused with a tangy tamari marinade, paired with sweet juicy peaches, grilled corn, and crisp salad greens. It’s balanced, high in protein, and incredibly satisfying — perfect for lunch or dinner when you want something wholesome and beautiful on your plate.

And the best part? It looks gourmet but is totally doable at home in under 45 minutes!

🛒 Ingredients

For the Marinade

• 2 tbsp apple cider vinegar
• 1 tbsp olive oil
• 1 tbsp tamari (or soy sauce)
• 1 tsp maple syrup
• ½ tsp ground pepper

For the Salad

• 2 salmon fillets (approx. 5 oz / 140g each)
• 1 cob corn, cooked
• 4 oz (120g) salad leaves (mix of spinach, arugula, etc.)
• 1 ripe peach, sliced
• 10 cherry tomatoes, halved
• 1 tbsp balsamic vinegar
• Salt & pepper to taste

🔥 Instructions

1. Marinate the Salmon:
   Mix apple cider vinegar, olive oil, tamari, maple syrup, and pepper. Place salmon skinless-side down in a shallow dish, pour marinade over it, and refrigerate for 20–30 minutes.
2. Grill the Corn:
   While the salmon is marinating, grill the corn (either in the oven or on a grill pan) until charred slightly. Let it cool and slice the kernels off the cob. Set aside.
3. Cook the Salmon:
   Preheat the oven to 400°F (200°C). Place the marinated salmon on a baking tray and bake for 8–10 minutes or until it flakes easily with a fork.
4. Build the Salad:
   Divide salad greens between two bowls. Add peach slices, cherry tomatoes, and the grilled corn kernels. Top with the salmon — whole or flaked, your call.
5. Finish & Serve:
   Drizzle with balsamic vinegar and season with salt and pepper. Serve immediately while the salmon is still warm.

🧠 Tips & Variations

• Swap peaches for nectarines or grilled mango if desired.
• Add avocado slices for an extra creamy texture.
• For a smoky twist, grill the salmon instead of baking it.

3. Tuna & Broccoli Salad with Honey Vinaigrette – Quick, Light & Packed with Flavor

When you need a salad that’s satisfying, nutritious, and comes together in minutes — this Tuna & Broccoli Salad with Honey Vinaigrette is a total winner. 🥗🐟

It combines flaky tuna, lightly cooked broccoli, crunchy radishes, toasted bread cubes, and fresh greens — all topped with a zesty lemon-honey vinaigrette. The Parmesan gives it that perfect savory finish.

Best part? It’s ready in just 10 minutes and doesn’t require any fancy prep or cooking (just a quick blanch for the broccoli). Light on calories, big on flavor.

🛒 Ingredients

For the Salad

• 2 big handfuls of salad leaves (any mix works!)
• 3 radishes, thinly sliced
• ½ cup (120g) canned tuna in water, drained
• 2 slices of bread, toasted & cubed
• 100g broccoli florets
• 2 tsp Parmesan cheese, grated

For the Honey Vinaigrette

• 2 tbsp olive oil
• 3 tbsp fresh lemon juice
• 1 tsp honey
• Salt & pepper to taste

🔥 Instructions

1. Prep the Base:
   Divide salad leaves between two serving plates. Add sliced radishes and tuna chunks evenly.
2. Toast the Bread:
   Toast the bread slices until golden, then cut into small cubes and toss them onto the salad.
3. Cook the Broccoli:
   Boil broccoli florets for about 5 minutes until tender-crisp. Drain and let cool slightly, then add to the salad.
4. Make the Vinaigrette:
   In a small bowl, whisk together olive oil, lemon juice, honey, and a pinch of salt and pepper.
5. Assemble & Serve:
   Drizzle the dressing over the salads. Sprinkle with grated Parmesan and serve immediately.

🧠 Tips & Variations

• Want extra crunch? Add cucumber or sunflower seeds.
• No tuna? Swap for shredded chicken or boiled eggs.
• Use whole-grain bread for more fiber and flavor.

4. Grilled Chicken & Pineapple Salad – Sweet, Zesty, and Fresh

This Grilled Chicken & Pineapple Salad is the perfect balance of sweet, savory, and zesty flavors — and it’s ready in under 25 minutes. 🍍🔥

Juicy grilled chicken paired with caramelized pineapple slices, fresh mint, and a citrusy ginger-lime dressing creates a vibrant dish that’s ideal for a summer lunch or light dinner. It’s nutrient-packed, colorful, and totally refreshing.

Whether you’re meal prepping, craving something tropical, or just need a salad with real personality, this one’s a keeper.

🛒 Ingredients

For the Salad

• 7 oz (200g) chicken breast
• 4 slices canned pineapple
• 2 big handfuls of salad leaves (spinach or mixed greens)
• ⅓ cup (10g) fresh mint leaves
• ½ small red or white onion, finely chopped

For the Dressing

• 2 tbsp olive oil
• 1 tsp fresh ginger, grated
• 1 garlic clove, minced
• Juice of 1 lime
• 1 tsp honey
• A few drops of Tabasco (optional)
• Salt to taste

🔥 Instructions

1. Prepare the Dressing:
   In a large salad bowl, mix olive oil, grated ginger, garlic, lime juice, honey, and Tabasco (if using). Season with salt. Toss in the salad leaves and mint so they soak up the flavor while you grill the chicken.
2. Grill the Chicken & Pineapple:
   Slice the chicken breast in half horizontally, making 4 thinner fillets. Place them on a hot grill pan. Top each fillet with a pineapple slice and season with black pepper. Grill for 6–8 minutes, then flip both the chicken and the pineapple. Grill another 5 minutes (you can remove pineapple slices at this point and let them finish grilling beside the chicken for nice char marks).
3. Assemble the Salad:
   Let the chicken rest for 2–3 minutes, then slice into strips. Add to the salad along with the grilled pineapple slices and chopped onion. Mix well and serve immediately!

🧠 Tips & Substitutions

• Want a vegetarian version? Swap chicken with grilled tofu or feta cubes.
• For extra crunch, add toasted almonds or sunflower seeds.
• Use fresh pineapple for a slightly tangier taste.

5.Waldorf Chicken Salad – A Classic Crunchy, Creamy Delight

There’s a reason the Waldorf Chicken Salad has stood the test of time — it’s crisp, creamy, sweet, and satisfying all in one bite. 🍏🐔

This lighter, healthier version keeps all the classics — crisp apples, celery, raisins, and walnuts — but adds tender shredded chicken for a boost of protein. Tossed in a creamy blend of mayo and yogurt with a splash of lemon juice, it’s fresh, filling, and comes together in just 10 minutes.

Whether you’re meal-prepping for the week or making a no-cook lunch, this salad brings flavor, texture, and nutrition in every bite.

🛒 Ingredients

• 3.5 oz (100g) cooked chicken breast, shredded or chopped
• 3 celery stalks, chopped
• 1 apple, peeled, cored, and chopped
• ¼ cup (40g) raisins
• ¼ cup (30g) chopped walnuts
• 1 tbsp mayonnaise
• 1 tbsp natural low-fat yogurt
• 1 tbsp lemon juice
• 3 oz (90g) mixed salad leaves
• Salt and freshly ground black pepper to taste

🔥 Instructions

1. Mix the Main Ingredients:
   In a mixing bowl, combine chicken, celery, apple, raisins, and walnuts.
2. Add Creamy Dressing:
   Stir in mayonnaise, yogurt, and lemon juice. Season with salt and pepper and mix until everything is well coated.
3. Serve it Up:
   Divide salad leaves between two bowls and top with the Waldorf mixture. Finish with an extra sprinkle of black pepper if desired.

🧠 Tips & Variations

• Add some red grapes or a few thinly sliced radishes for extra flavor and crunch.
• Make it vegetarian by replacing chicken with chickpeas or firm tofu.
• Want it lower carb? Skip the raisins or use fewer apples.

6. Miso Salmon with Zucchini Noodles – Clean, Bold, and Protein-Packed

When you want something fresh, flavorful, and full of feel-good nutrients — this Miso Salmon with Zucchini Noodles delivers in every way. 🐟🥒

This dish combines tender, flaky salmon marinated in a savory-sweet miso glaze with crisp zucchini noodles tossed in a zesty sesame-ginger dressing. It’s a light yet satisfying meal that’s high in protein, low in carbs, and full of bold Asian-inspired flavor.

Ready in just 35 minutes, it’s the kind of dish that looks fancy but is easy enough for any weeknight dinner. Plus, it’s naturally gluten-free and packed with healthy fats, fiber, and lean protein.

🛒 Ingredients

For the Salmon Marinade

• 2 salmon fillets (4.5 oz / 130g each)
  
• 2 tbsp miso paste
  
• 2 tbsp honey
  
• ¼ cup (60ml) tamari or soy sauce
  
• 2 tbsp grated ginger
  
• 2 tbsp apple cider vinegar
  
• 1 tbsp sesame oil
  
• 2 tsp sesame seeds (for garnish)
  

For the Zucchini Noodles

• 14 oz (400g) zucchini noodles (a.k.a. zoodles)
  
• 6 radishes, thinly sliced
  
• 2 tsp sesame oil
  
• 2 tsp grated ginger
  
• 1 tsp honey
  
• 2 tbsp soy sauce or tamari
  
• Juice of 1 lime
  

🔥 Instructions

1. Marinate the Salmon:
   In a bowl, combine miso paste, honey, tamari, ginger, apple cider vinegar, and sesame oil. Place the salmon fillets in the marinade, coat thoroughly, and refrigerate for at least 20 minutes.
   
2. Prepare the Zucchini Salad:
   While the salmon marinates, place zucchini noodles and sliced radishes in a large bowl. In a separate bowl, whisk together sesame oil, ginger, honey, soy sauce, and lime juice. Pour over the veggies, toss well, and refrigerate until ready to serve.
   
3. Bake the Salmon:
   Preheat the oven to 350°F (180°C). Place the marinated salmon in a baking dish and drizzle with some of the marinade. Bake for 12 minutes. Then turn on the broiler for 2–3 minutes to caramelize the top. Keep a close eye to avoid burning.
   
4. Serve & Finish:
   Plate the salmon next to or on top of the zucchini salad. Sprinkle with sesame seeds and enjoy immediately!
   

🧠 Tips & Variations

• No spiralizer? Use pre-packaged zucchini noodles from the store.
  
• Add sliced avocado or edamame for extra creaminess and protein.
  
• Want spice? Add a dash of sriracha to the salad dressing or salmon marinade.

7.Moroccan Cod & Bulgur Salad – Light, Spiced, and Full of Flavor

Looking for a meal that’s light yet deeply satisfying, healthy but never boring? This Moroccan Cod & Bulgur Salad brings warmth, spice, and a Mediterranean vibe to your plate. 🐟🍋

Tender cod fillets are marinated in Moroccan spices like turmeric, cumin, saffron, and paprika, then pan-fried and served over fluffy bulgur. Topped with a bright tomato, olive, and parsley salad, this dish is bursting with bold flavors and nourishing ingredients.

It’s an easy, delicious dinner that feels exotic but takes just around 30 minutes of hands-on time. Balanced, wholesome, and oh-so-tasty.

🛒 Ingredients

• 10 oz (300g) cod fillets
  
• 1 tbsp lemon juice
  
• 2 garlic cloves, crushed
  
• ½ tsp turmeric
  
• ½ tsp paprika
  
• ½ tsp cumin
  
• Pinch of saffron
  
• 2 tbsp olive oil
  
• Scant ½ cup (100g) bulgur groats
  
• 1 tomato, chopped
  
• ¼ onion, chopped
  
• 15 green olives, halved
  
• 3 sprigs fresh parsley, chopped
  
• Salt and pepper to taste
  
• Lemon wedges, to serve
  

🔥 Instructions

1. Marinate the Cod:
   Drizzle cod fillets with lemon juice, season with salt and pepper, then rub with garlic and spices (turmeric, paprika, cumin, saffron). Coat with 1 tbsp olive oil. Let sit for 30 minutes (optional but recommended).
   
2. Cook the Bulgur:
   Cook bulgur in lightly salted water (about 15 minutes), then fluff and set aside.
   
3. Prepare the Tomato Salad:
   In a bowl, combine chopped tomato, onion, olives, and parsley. Season with salt and pepper. Set aside to allow the flavors to mingle.
   
4. Cook the Cod:
   Heat a pan with a touch of oil if needed. Fry the cod fillets for about 3–4 minutes on each side until golden and cooked through. Remove and set aside.
   
5. Finish the Bulgur:
   In the same pan, briefly heat the cooked bulgur in the leftover juices for extra flavor.
   
6. Assemble & Serve:
   Divide bulgur between two plates. Place cod fillets on top and spoon over the fresh tomato salad. Serve with lemon wedges on the side.
   

🧠 Tips & Variations

• Don’t have saffron? A little extra turmeric will still give a warm, earthy tone.
  
• Add diced cucumber or bell pepper to the salad for extra crunch.
  
• Swap bulgur with quinoa or couscous if preferred.
  

8. Baked Salmon with Zoodles & Quinoa – High Protein, Low Carb Power Bowl

If you’re in the mood for something nourishing, light, and bursting with flavor, this Baked Salmon with Zoodles & Quinoa is the ultimate clean eating meal. 🐟🥒🍚

The salmon is marinated in a tamari-honey mix with smoky paprika and baked to perfection. Paired with garlic-zucchini noodles and fluffy quinoa tossed with sundried tomatoes, this dish hits every note: savory, fresh, high in protein, and low in carbs.

Perfect for dinner, meal prep, or post-workout fuel, it’s gluten-free, packed with 38g of protein per serving, and only takes 15 minutes of cooking time.

🛒 Ingredients

For the Salmon Marinade

• 2 tbsp tamari
  
• ½ tbsp olive oil
  
• ½ tsp sweet paprika
  
• ½ tsp hot paprika
  
• 1 tbsp rice vinegar
  
• 1 tsp honey
  
• 1 tbsp black sesame seeds
  
• Chili flakes to taste
  

For the Dish

• 2 salmon fillets (4.4 oz / 125g each)
  
• 3.5 oz (100g) quinoa, cooked
  
• 1 zucchini (spiralized into zoodles)
  
• ½ tbsp olive oil
  
• 1 garlic clove, crushed
  
• 2.5 oz (70g) sundried tomatoes, rinsed & chopped
  
• Salt & pepper to taste
  

🔥 Instructions

1. Marinate the Salmon:
   Mix together all marinade ingredients. Place salmon fillets in the mixture and refrigerate for about 1 hour.
   
2. Prepare the Sides:
   While the salmon marinates, cook the quinoa and spiralize the zucchini into noodles.
   
3. Sauté the Zoodles:
   In a pan, heat olive oil and sauté crushed garlic for 1–2 minutes. Add zucchini noodles and cook for 3–4 minutes until just tender. Stir in chopped sundried tomatoes. Season with salt and pepper.
   
4. Bake the Salmon:
   Preheat the oven to 480°F (250°C). Place salmon fillets on a baking tray and bake for 7 minutes. Let rest for 2 minutes.
   
5. Plate & Serve:
   Pour any salmon juices into the quinoa and mix well. Divide quinoa and zoodles between two plates, top with salmon, and sprinkle with chili flakes to serve.
   

🧠 Tips & Variations

• No spiralizer? Use pre-cut zoodles or thinly sliced zucchini strips.
  
• Add avocado slices or steamed greens for an extra nutrient boost.
  
• Make it dairy-free by ensuring sundried tomatoes aren’t packed with cheese.

9.Chicken Thighs with Hoisin Rice – A Sweet, Savory One-Pan Dinner

If you’re looking for a dinner that checks every box — easy, flavorful, comforting, and great for leftovers — these Chicken Thighs with Hoisin Rice are exactly what you need. 🍗🍚

Juicy, golden-browned chicken thighs are nestled into a bed of fragrant jasmine rice, infused with garlic, spring onion, dried cranberries, and a sweet-savory hoisin-style sauce. Everything bakes together in one dish for maximum flavor and minimal cleanup.

It’s the kind of recipe you can prep in 10 minutes and forget in the oven — yet still feel like a kitchen rockstar. Bonus: it’s great for meal prep and reheats beautifully!

🛒 Ingredients

Main Ingredients

• 2 tbsp coconut oil
  
• 8 skinless chicken thighs
  
• Scant 1 cup (200g) jasmine rice
  
• 4 spring onions, chopped
  
• 4 garlic cloves, sliced
  
• 1/3 cup (200ml) white wine
  
• 2 heaped cups (500ml) chicken stock
  
• 4 tbsp dried cranberries
  

For the Sauce

• 3 tbsp soy sauce
  
• 2 tbsp rice vinegar
  
• 1 tbsp peanut butter
  
• 1 tsp chili flakes
  
• 1 tsp honey
  
• 1 tsp sesame oil
  

🔥 Instructions

1. Preheat and Sear:
   Preheat the oven to 375°F (190°C). Heat coconut oil in a large pan. Season chicken thighs with salt and pepper and fry for 5 minutes on each side until golden. Remove and set aside.
   
2. Sauté Aromatics:
   Discard excess fat, leaving about 1 tbsp in the pan. Add garlic and spring onion, sauté for 1 minute. Stir in rice and cook for another minute.
   
3. Deglaze and Combine:
   Pour in white wine and simmer for 2 minutes. Add soy sauce, rice vinegar, peanut butter, chili flakes, honey, sesame oil, chicken stock, and cranberries. Bring to a boil.
   
4. Bake It Up:
   Transfer rice mixture to an oven-proof dish. Nestle the chicken thighs in the center. Bake uncovered for 30 minutes, until rice is tender and chicken is cooked through.
   
5. Serve or Store:
   Serve hot or let cool and store in the fridge for up to 3 days. Reheats perfectly!
   

🧠 Tips & Variations

• Use boneless thighs or even chicken drumsticks if preferred.
  
• Don’t have white wine? Sub with chicken stock and a splash of apple cider vinegar.
  
• Add steamed greens or stir-fried bok choy for extra veggies on the side.
  

10.Slow Cooker Chicken Fajitas – Tender, Juicy & So Easy

Craving something bold, flavorful, and effortless? These Slow Cooker Chicken Fajitas are the definition of set-it-and-forget-it goodness. 🌯🔥

Juicy chicken breasts slow-cook with bell peppers, onions, tomatoes, lime, and warm fajita spices — creating tender, melt-in-your-mouth meat and perfectly cooked veggies. Whether you’re feeding a hungry family or meal-prepping for the week, this dish is a total win.

Best part? Just 10 minutes of prep and the slow cooker does the rest. Wrap it up in warm tortillas, top with guac, sour cream, and fresh cilantro — and you’ve got a low-fat, high-protein Mexican-inspired meal that’s insanely delicious.

🛒 Ingredients (Serves 8)

• 2 lb (900g) chicken breasts
  
• 4 bell peppers, sliced
  
• 1 red onion, sliced
  
• 2 tbsp honey
  
• 1 tbsp olive oil
  
• Juice of 1 lime
  
• 1 tbsp chili powder
  
• 1 tbsp cumin
  
• 1 tbsp paprika
  
• 1 tsp salt
  
• 1 tsp onion powder
  
• 1 tsp garlic powder
  
• 1 cup chopped tomatoes
  

Optional serving suggestions (not included in nutrition facts):
Tortillas, sour cream, guacamole, fresh coriander (cilantro), shredded cheese.

🔥 Instructions

1. Layer the Ingredients:
   Add half the sliced peppers and onions to the bottom of your slow cooker.
   
2. Add Chicken & Seasoning:
   Place chicken breasts on top, then pour in honey, olive oil, lime juice, chopped tomatoes, and all the spices. Mix a little to coat.
   
3. Add Remaining Veggies:
   Top with the rest of the peppers and onions.
   
4. Cook:
   Cover and cook on HIGH for 4 hours or LOW for 6 hours, until chicken is cooked through and tender.
   
5. Shred & Finish:
   Remove the chicken, shred with a fork, then return to the slow cooker. Stir everything together and cook for another 10 minutes on LOW to absorb the flavors.
   
6. Assemble Fajitas:
   Spoon into tortillas, top with your favorite extras, and enjoy!
   

🧠 Tips & Variations

• Use chicken thighs instead of breasts for extra juiciness.
  
• Spice it up with jalapeños or hot sauce.
  
• Make it low-carb: serve over lettuce wraps or cauliflower rice.