Quick + Healthy Meals in 30 Minutes or Less
Lemon Salmon with Roasted Asparagus and Risotto
You’ve heard the expression “you are what you eat.” But, this maxim turns out to be more accurate than you might think.
Cooking can feel like an exhausting chore. Especially when our lives are busy and hectic, opting for a fast-food drive-through can mean one less thing to worry about. A 2016 survey revealed the poor eating habits that most people are practicing, such as almost always skipping breakfast or eating fast food at least twice a day. In the short term, habits like eating unhealthy food frequently seem like easy solutions to keep ourselves fed and full for the day, but there can be negative impacts on your health and fitness in the long term.
These five recipes are easy and, most importantly, healthy. They’re flexible enough to experiment with flavors and do not need to have precise measurements. Load up your grocery cart with cost-effective items like chicken or tofu, proteins like beans or lentils, and a mix of fresh vegetables. You can make great use of ingredients you may have in the fridge and pantry already to prepare the recipes below.
Honey Stir Fry:
Instead of getting Chinese takeout for dinner, you can make this simple stir fry. Chances are it will be even quicker than waiting for your order!
Mix pantry staples like honey and soy sauce to make a quick and delicious sauce.
Pick your favorite protein and vegetables: Bell peppers, carrots, broccoli, onion, and garlic are our go-to picks, but you can put any of your favorite vegetables like zucchini or snap peas.
Cook your choice of protein, then add your veggies and sauce.
Lemon Salmon with Roasted Asparagus
The best part about this recipe is you can cook this all in the same sheet pan with ease.
Preheat your oven to 350 degrees
Season your salmon with tasty herbs like thyme or rosemary, some lemon zest, salt, and pepper
Place your salmon on a sheet tray along with vegetables such as asparagus and bake for 15-20 minutes.
Tuna Salad Sandwich/Wrap
One of the most iconic, easy dishes can be transformed into something entirely different with healthy benefits!
Swap mayo for Greek yogurt
Mix tuna, greek yogurt, avocado, red onion, celery, cucumber, and your choice of greens together
You can choose a sprouted grain bread or a whole wheat wrap to place your salad on
Protein Power Bowl
Choose between some leafy greens such as kale, spinach, or a romaine lettuce blend to set up the base for your bowl.
You can add brown rice, quinoa, lentils, chickpeas, or sweet potatoes.
For more protein, you can add chicken or tofu.
Top off with your favorite sauces such as a balsamic glaze, sriracha, or a greek yogurt dressing.
Healthy Tacos
When you think of healthy food, tacos may not be the first image that comes to mind. They get a bad reputation since some of them are deep-fried or smothered in sour cream. In reality, tacos can be an excellent source of protein, nutrients, and vitamins.
Opt for corn tortillas instead of flour tortillas for authenticity and a healthier option rich in fiber and grains. Instead of frying your tortillas in oil, you can heat them on the stovetop or bake them until they’re warm and crisp.
Pick a protein: Chicken, tofu, tilapia, and shrimp are some of our favorite options due to their great nutritional benefits and quick cooking time.
Load up on toppings: Here is where you get to have some fun. Whether it’s avocado, radishes, red cabbage, onion, cilantro, or tomato, you’ll find that these toppings are entirely up to you.
Don't underestimate the importance of your diet. It’s an essential foundation for our bodies’ health and fitness. Eating fresh and healthy doesn’t have to be as difficult as it appears and could be one of the best lifestyle changes you can make. These recipes can satisfy your nutritional health needs and taste buds.
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