It is tough balancing time to make healthy food in a world that moves quickly. Now, just because you are with tight schedule does not means that you have to make your health suffer. Below are Quick and Healthy Nutrition Recipes to keep your body, mind and taste buds happy! From breakfast on-the-go, to family dinners and multitasking moments, these meals help you get the most of out your week with a truly nutritious diet.
1. 5-Minute Avocado Toast
Ingredients:
- 1 slice of whole-grain bread
- 1 ripe avocado
- A pinch of salt
- Pinch of red pepper flakes (if using)
Directions:
Toast bread until golden brown.
Using a fork, mash avocado and then spread over toast.
Simply season with salt and red pepper flakes and this dish is beyond good.
Get the recipe Nutritional facts:
Avocados are loaded with monounsaturated fat, dietary fiber and potassium. This fast meal is high in energy and keeps you satisfied for a long time.
2. Morning: Berry Overnight Oats
Ingredients:
- 1/2 cup rolled oats
- 1/2 cup almond milk
- 1 tbsp chia seeds
- Fresh berries (blueberries, strawberries, etc., for garnish)
Directions:
Combine oats, almond milk and chia seeds in a jar.
Refrigerate overnight.
They do the work overnight, and you top them with some fresh berries in the morning.
Nutritional Advantages:
Overnight oats are high in fiber, and the berries supply antioxidants that can improve digestion and reduce inflammation.
3. Veggie-Packed Smoothie
Ingredients:
- 1 cup spinach
- 1 banana
- 1/2 cup frozen mango
- 1 tbsp almond butter
- 1 cup almond milk
Directions:
- Combine all of the ingredients together until it is smooth.
- Serve immediately and enjoy.
Nutritional Advantages:
This healthy smoothie is full of vitamins, minerals and oils. Moreover, since the almond butter offers a dose of protein, it leads to the perfect combination that will keep you fuller for longer. Visit Youtube Channel For Informative videos
4. Grilled Chicken with Quinoa Salad
Ingredients:
- 1 cup cooked quinoa
- 1 grilled chicken breast
- A handful of cherry tomatoes
- 1/4 cup cucumber, chopped
- 1 tbsp of olive oil
- Salt and pepper to taste
Method:
Prepare quinoa according to the package.
Grill chicken and slice into pieces.
Mix all ingredients in a bowl.
Then add olive oil, salt, and pepper.
Nutritional Benefits:
Quinoa is a complete protein. Combined with lean grilled chicken, it drastically improves the nutrient quality.
5. Zucchini Noodles with Pesto Sauce
Ingredients:
- 2 zucchinis, spiralized
- 1/4 cup of pesto sauce
- A handful of cherry tomatoes, halved
Method:
Saute spiralized zucchinis for about 3 minutes
Add pesto sauce and toss.
Add cherry tomatoes
Nutritional Benefits:
Zucchini is low in carbs and calories but rich in various vitamins. It’s an excellent substitute for regular pasta.
6 Greek Yogurt Parfait
Ingredients:
- 1 cup of Greek yogurt
- 1 tbsp of honey
- A handful of granola Fresh berries to top it off
Method:
Mix Greek yogurt, granola, and berries.
Drizzle honey over the mix.
Nutritional Benefits:
Greek yogurt is a good source of protein, probiotics, and calcium. It promotes muscle gain and gut health.
7. Lentil Soup
Ingredients:
- 1 cup of lentils
- 1 carrot chopped
- 1 celery 1/2 onion
- 1 garlic
- 4 cups of vegetable broth
Method:
Saute onion, garlic, carrot, and celery.
Add lentils and broth and simmer for 20 minutes.
Serve hot.
Nutritional Benefits:
Lentils are packed with plant-based proteins and fibers which protect the heart and keep you full.
8. Stir-fried Veggies with Tofu
Ingredients:
- 1 block of tofu broccoli, pepper
- 1 tbsp of soy sauce
- 1 tsp of sesame oil
Method:
Fry tofu in sesame oil until golden.
After cooking the meat, add some veggies and soy sauce until cooked through.
Health Benefit :
This dish contains less calorie with extra protein, nutrients such as vitamins and minerals which is very suitable for the quick lunch or dinner.
9. Turkey Wrap with Hummus
Ingredients:
- 1 whole-wheat tortilla
- 2 slices of turkey breast
- 2 tbsp hummus
- A handful of spinach
Directions:
Top the tortilla with hummus.
Place turkey and spinach next layer in.
Roll it up and serve.
Nutritional Benefits:
This wrap is loaded with protein and fiber, it gives you energy throughout the day.
10. Baked Salmon with Asparagus
Ingredients:
- 1 salmon fillet
- A handful of asparagus spears
- 1 tbsp olive oil
- Salt and pepper to taste
Directions:
Preheat the oven to 400°F.
Arrange salmon and asparagus on baking sheet, drizzle with oil and season with salt & pepper.
Cook for 12-15 minutes until salmon is flaky.
Benefits for health contain:
Salmon is filled with omega-3 fats which are vital with regard to mind as well as heart-health. Nutritional Analysis of AsparagusAsparagus is rich in vitamins A, C and K.
Tips for Meal Prepping
Streamline Your Cooking.
Meal plan for the week
Prepare bulk foods like quinoa, grilled chicken, lentils etc.
Meal prep in single serve containers so you can grab and go.
Store and Reheat Tips:
Store your cooked ingredients in sealed containers to retain their freshness.
When ready to eat, reheat food in a microwave or stovetop with a drop of water or olive oil to retain their moisture and prevent burning.
Conclusion
Limited time between meetings can be a great excuse not to eat or to grab an unhealthy snack on-the-go, however, incorporating fast and healthy meals into your hectic day at work doesn’t have to be hard. But these are 10 recipes that show even if you have just a few ingredients and your kitchen stressed out, “nutritious” does not mean boring or tasteless with some planning. From light and ‘healthy’, to esta mas por favor serving, such as the most epic of quinoa salads, there is something for everyone. Spend a few minutes putting together these meals, and your body will thank you for the energy it takes in to get going throughout the day. For Information About Macronutrituion Click Here
FAQs
Can I make these recipes ahead of time?
Many of these recipes can be meal prepped so you can have a quick and healthy meal-to-go. For me I like to make overnight oats, lentil soup and quinoa salad.
How do I make these recipes work for a particular diet?
The ingredients are easy to replace as well, so GF tortilla shells or dairy-free yogurt can be subbed in based on your particular diet.
For the kids: Are these recipes appropriate for kids?
Absolutely! Many of these recipes are also kid-friendly, and you can easily scale portion sizes to suit their appetites.
How do I make these meals more protein-rich?
Some meals are lower in protein so consider adding grilled chicken, turkey or tofu to a veggie stir-fry or salad.
How best to store left-overs?
Put leftovers into air tight containers and keep them in the fridge All dishes should keep for 3-4 days covered and refrigerated.