Eating two meals a day is a simple way to structure your eating without counting calories or cutting out food groups. This guide gives you a realistic framework—a late breakfast and an early dinner—with two full recipes that are satisfying, balanced, and easy to prep ahead. The plan works because it focuses on protein, fiber, and healthy fats to keep you full for hours.
Ingredients
- 2 large eggs
- 1 tbsp (15 ml) olive oil, divided
- 1/2 cup (80 g) cherry tomatoes, halved
- 1 cup (30 g) fresh spinach
- 1/2 avocado, sliced
- 1 slice whole-grain bread, toasted
- 4 oz (115 g) boneless, skinless chicken breast
- 1/2 tsp smoked paprika
- 1/4 tsp garlic powder
- Salt and black pepper to taste
- 1 cup (150 g) cooked quinoa (or 1/3 cup dry, cooked)
- 1 cup (85 g) broccoli florets
- 1 tbsp (15 ml) lemon juice
Instructions
- Prep the chicken: Pat the chicken breast dry and season both sides with smoked paprika, garlic powder, salt, and pepper. Set aside.
- Cook the quinoa (if not using pre-cooked): Rinse 1/3 cup (60 g) quinoa under cold water. Combine with 2/3 cup (160 ml) water in a small pot. Bring to a boil, reduce to a simmer, cover, and cook for 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
- Sauté the chicken: Heat 1/2 tbsp (7 ml) olive oil in a skillet over medium heat. Add the chicken and cook for 5–7 minutes per side, until the internal temperature reaches 165°F (74°C) (USDA FSIS safe minimum for poultry). Transfer to a plate and let rest for 3 minutes before slicing.
- Cook the broccoli: In the same skillet, add the remaining 1/2 tbsp (7 ml) olive oil and the broccoli florets. Sauté over medium-high heat for 4–5 minutes, until bright green and tender-crisp. Season with a pinch of salt.
- Make the eggs: In a small nonstick skillet, heat a tiny bit of oil over medium-low heat. Crack the eggs in and cook sunny-side-up for 3–4 minutes, until the whites are set and the yolks are still runny (or cook longer if you prefer firm yolks). Season with salt and pepper.
- Assemble the breakfast plate: On a plate, place the toast, then top with the sautéed spinach (cook the spinach in the same skillet for 1 minute until wilted), the avocado slices, and the fried eggs. Add the cherry tomatoes on the side.
- Assemble the dinner plate: Slice the rested chicken. On a plate, place the quinoa, top with the sliced chicken, and add the broccoli. Drizzle with lemon juice.
- Serve: Enjoy the breakfast immediately. For the dinner, you can serve it right away or pack it for later.
Tips
- Substitutions: Swap chicken for tofu or chickpeas (cook until heated through) for a vegetarian version. Use any leafy greens instead of spinach, and any vegetable instead of broccoli.
- Storage: The cooked chicken and quinoa will keep in the fridge for up to 3 days. The eggs and avocado are best eaten fresh.
- Common mistake: Don’t overcook the chicken—use a thermometer to avoid dry meat. Also, don’t skip resting the chicken; it keeps it juicy.
- Batch prep: Cook extra quinoa and chicken at the start of the week to assemble meals in minutes.
Serving Suggestions
This plan is designed as two meals: eat the egg and avocado plate as a late breakfast (around 10–11 a.m.) and the chicken and quinoa plate as an early dinner (around 4–5 p.m.). If you need a snack in between, choose something light like a handful of nuts or a piece of fruit.
Variations
- Breakfast swap: Replace the fried eggs with scrambled eggs or a tofu scramble (cook tofu with turmeric and nutritional yeast for 5–7 minutes).
- Dinner swap: Use salmon instead of chicken (cook to 145°F / 63°C) or ground turkey (cook to 160°F / 71°C).
- Grain swap: Use brown rice, farro, or barley instead of quinoa—adjust cooking times accordingly.
- Add sauce: Drizzle the dinner with a simple vinaigrette or a spoonful of pesto for extra flavor.
Storage and Reheating
Store the cooked chicken, quinoa, and broccoli in separate airtight containers in the refrigerator for up to 3 days. The breakfast components (eggs, avocado, toast) are best made fresh. To reheat the dinner, microwave on high for 1–2 minutes, or reheat in a skillet over medium heat for 3–4 minutes, until the chicken reaches 165°F (74°C) if reheating leftovers. Do not reheat eggs in the microwave—they become rubbery; eat them fresh.
Frequently Asked Questions
Will I be hungry between meals? It depends on your appetite and activity level. The combination of protein, fiber, and fat is designed to keep you full for 5–6 hours. If you’re active, you may need a small snack like a hard-boiled egg or a piece of cheese.
Can I drink coffee or tea during the fasting window? Yes, plain black coffee or unsweetened tea won’t break your fast (if you’re following a time-restricted eating pattern). Adding milk or sugar will add calories and break a strict fast.
Is two meals a day healthy for everyone? It can be, but it’s not suitable for pregnant or breastfeeding women, people with diabetes on medication, or those with a history of eating disorders. Always consult a healthcare provider before making significant changes to your eating pattern.
Can I eat these meals at different times? Absolutely. The key is to maintain a consistent eating window, like 10 a.m. to 6 p.m., but adjust to your schedule. Just make sure you’re getting enough total calories and nutrients.
What if I don’t like eggs? Swap the eggs for Greek yogurt (1 cup / 240 g) with berries, or a smoothie with protein powder. Just ensure you’re getting enough protein at that meal.
Can I make the dinner ahead of time? Yes, the chicken and quinoa can be cooked up to 3 days in advance. Store separately and assemble when ready to eat.
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More recipes to cook
Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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