Cooking healthy meals doesn’t have to take hours in the kitchen. In fact, there are lots of nutritious ingredients that cook up quickly and deliciously in as little as 10 minutes.
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When you can save time and eat well, you can expect better health and a normal weight. Making meals that come together in 10 minutes is even faster than running out to the drive-thru or waiting for takeout to arrive at your door.
Here are 20 easy meals that are both healthy and fast to get you started. Once you gain confidence in the kitchen, you can experiment to create other tasty choices.
1. Overnight Oatmeal
Before you go to bed, toss oats, milk, honey and fresh fruit in a jar and put the lid on. Place the jar in the refrigerator and let it soak overnight. When you get up, breakfast is ready, and it only took a couple of minutes.
2. Avocado Toast
This trendy meal is ideal for breakfast, lunch or dinner and is healthy and fast. Simply mash half an avocado on a couple of slices of toast. Season with salt and pepper. You can also jazz it up with an egg, smoked salmon or sliced tomatoes.
This trendy meal is ideal for breakfast, lunch or dinner and is healthy and fast. Simply mash half an avocado on a couple of slices of toast. Season with salt and pepper. You can also jazz it up with an egg, smoked salmon or sliced tomatoes.
3. Egg Sandwich
Eggs are a rich source of protein, so they make an ideal meal at any time of day. Place a fried egg on a slice of toast, top it with a slice of cheese and another slice of toast, and you’re good to go.
Eggs are a rich source of protein, so they make an ideal meal at any time of day. Place a fried egg on a slice of toast, top it with a slice of cheese and another slice of toast, and you’re good to go.
4. Panzanella
This is a veggie salad with fresh bread chunks in it. It’s filling and fast for lunch or dinner. Toss mixed greens with tomatoes, cucumbers, feta cheese, olives and crusty bread chunks. Drizzle with balsamic vinegar or Italian dressing.
This is a veggie salad with fresh bread chunks in it. It’s filling and fast for lunch or dinner. Toss mixed greens with tomatoes, cucumbers, feta cheese, olives and crusty bread chunks. Drizzle with balsamic vinegar or Italian dressing.
5. Burritos
The great thing about burritos is that they are extremely versatile, so you can make them in many different ways. Try a tortilla stuffed with black beans, leftover chicken, lettuce, tomato, cheese, salsa and avocado. You can also mix and match ingredients for a meal in less than 10 minutes that also helps you use up leftovers. A quick zap in the microwave heats the burrito at meal time.
6. Quesadillas
It only takes a minute or two to melt cheese on a tortilla in the microwave, and a quesadilla is a filling and hearty meal. Add leftover steak or chicken to yours, or spread with mashed beans and salsa. Fresh veggies, such as lettuce, tomato and avocado, round out the meal and fill you up with their fiber. You can also make a quesadilla quickly by using a skillet on the stove or placing it on the grill.
7. Instant Fried Rice
Toss instant fried rice with steamed mixed vegetables and a scrambled egg and you have fried rice that is way faster and much healthier than ordering for takeout. You can also toss in shrimp, chicken or beef if you have any that you want to finish up. Use brown rice to increase fiber and nutrient content in your meal, which controls hunger and keeps you full between meals.
8. Stuffed Avocados
An avocado is a great choice for any meal because it’s filling and healthy. Cut your avocado in half, and fill the cavity with salsa and cheese, tuna fish or leftover chicken with ranch dressing. This easy meal is perfect for your lunchbox or a busy weeknight when you need dinner fast.
9. Grilled Cheese
A grilled cheese sandwich is easy to make and cooks in just a couple of minutes. Grill two slices of buttered bread stuffed with cheese, tomatoes and bacon in a skillet and serve with a bowl of tomato soup to up your nutrient intake.
10. Angel Hair Pasta
Angel hair cooks in just a few minutes and can be dressed up in a multitude of ways. Toss yours with olive oil, sliced tomatoes, garlic and basil. Alternatively, top cooked angel hair with tomato sauce and sprinkle with mozzarella cheese and dried herbs. You can also use angel hair with shrimp and veggies to give it more protein and a hearty taste that you will love.
11. Tostadas
Buy pre-made tostada shells at the grocery store and you have a meal that comes together in minutes. Spread yours with refried beans or guacamole, and top with lettuce, tomato and cheese. A side of salsa adds flavor and spice to the meal. You can also use chicken or beef if you have it to make the tostada more filling.
12. Baked Potatoes
You can do so much more with a baked potato than just smother it in butter and sour cream. Use the microwave to cook the potato in just a couple of minutes, and then top it with chili and cheese, broccoli and cheese or green chili and black beans. Try stuffing it with eggs and tomatoes or leftover chicken and ranch dressing.
13. Salad
Salad is easy and fast because it doesn’t require any cooking. Take any veggies you have on hand and toss them with lettuce in a bowl. Add protein from meat, cheese, beans or nuts and top with dressing. Salad is extremely versatile and can be eaten for lunch or dinner when you need a meal fast. It’s also a great way to ensure that you’re getting enough vegetables over the course of the day.
14. Flatbread Pizza
When you don’t have to prep the dough, pizza comes together in mere minutes. Use a flatbread for your crust, and then add your favorite toppings, and slide it under the broiler for several minutes to melt the cheese. Use lots of vegetables to make it healthier. Bell peppers, tomatoes and onions make great choices. Flatbread pizzas also work really well on the grill.
15. Stir-Fry
The reason stir-fry cooks so quickly is because you dice the meat and veggies very thinly and cook them at a high temperature. Mix and match beef, chicken, shrimp, snow peas, zucchini, mushrooms, carrots, celery and bean sprouts to create new combinations all the time.
Eating healthily should be a priority for anyone because it ensures that you are getting adequate amounts of the vitamins and minerals that promote good health. You need to be sure that your meal plan combines a healthy variety of lean protein, fruits, vegetables, whole grains and low-fat dairy.
Fast food doesn’t have to mean unhealthy food, and learning to prepare your own meals is an important step in taking control of your own health. These meals should give you some great meal options for morning, noon and night and will help you learn techniques that you can use to prepare other fast and nutritious meals.
You’ll always be able to eat healthily and fast when you learn to prepare meals for yourself instead of going out. The best news is that you’ll feel and look healthier too!
