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Published on February 8, 2019

These 25 Healthy Meal Ideas Can Be Ready in 30 Minutes or Less

These 25 Healthy Meal Ideas Can Be Ready in 30 Minutes or Less

Between work, family, housework, hobbies, friends, reading, emails, calls, and all the other daily tasks, does it ever feel as though adding healthy eating to the list just feels overwhelming? I can almost hear your groan from across this page; “Meal planning? Who has time for that!?”

Hey, I get it. Life get’s crazy busy! And sometimes the idea of adding eating healthy into the mix sounds… well… overwhelming. But what if you could find a way to eat healthy in a way that hardly took up more time than driving to Chipotle for yet another Bulging Burrito?

If you can relate to any of this (please say it’s not just me) then read on! Because I am about to show you the most quick and healthy meal ideas that you can make quickly that will transform your health as you now know it to be!

With these fresh and fun ideas from the top 25 winners, you will find your meals transform into healthy culinary masterpieces in less than the time it would take to watch your favorite TV show!

So, go ahead and grab your laptop and pop in your favorite episode while I show you the best recipes on the internet that you can make in 30 minutes or less!

Breakfast Recipes

1. 8 Way Overnight Oats

    Since overnight oats have been a long time favorite of many people, it simply had to make the list! But this site in particular should strike your interest. With only a few minor tweaks, you can transform your dull morning routine into a flavorful and NEW treat each morning!

    Check out these amazing recipes by Life Made Sweeter for meals that will make you excited to get up each morning!

    Check out the recipe here!

    2. Grain Free Egg in a Hole

      If you ever had Egg in a Hole (AKA Pirates Eye) growing up, then you know that nothing beats a nostalgic morning with one of your childhood favorites!

      This grain free Egg in a Hole is a surefire way to power your morning with protein and veggies all while bringing you the comfort of childhood. This is a twist on an old classic that you won’t want to miss!

      Check out the recipe here!

      3. Coffee Chia Pudding

        Chia Pudding is pretty much a common household name these days. However, this one made the list specifically because it’s made with, to put it simply, the single most amazing concoction ever invented: Coffee!

        This genius recipe is not only super easy to grab and go, but it also saves you an extra step; grabbing a cup of Starbucks on the way.

        Check out the recipe here!

        4. Protein Pancakes

          This recipe has been a staple in my house! Since my husband is always looking for high-protein meals before his busy 6 am shift, protein pancakes often turn out to be his go-to! Now, don’t get me wrong, I love a good old smoothie! However, there are some days that just need something a bit more substantial!

          Since this recipe packs the same amount of protein while still giving you a good amount to chew, it makes this recipe a perfect candidate!

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          Check out the recipe here!

          5. Beauty Jello

            If you want something quick, filling, and high in protein, then beauty Jello might be the way to go for you!

            Since Gelatin is composed of almost 100% protein, you will have the blood sugar stabilization you need first thing in the morning. It is packed with water, making it extremely hydrating.

            And on top of that, gelatin is a form of collagen which is needed for beautiful hair, skin, and nails.

            Check out the recipe here!

            6. Snickerdoodle Protein Smoothie

              Speaking of smoothies, you will definitely want to give this one a shot! This protein smoothie will make you reminisce of fresh-baked snickerdoodles while never breaking your diet!

              Since smoothies are so quick and easy to make, they are a great option to add to your go-to breakfast routine! And this one should definitely make the list.

              Check out the recipe here!

              7. Mermaid Smoothie Bowls

                In the midst of our crazy busy lives, it can sometimes be hard to remember to stop and enjoy the little moments in life. The bright and beautiful colors in this smoothie bowl will help you do just that!

                With only 5 minutes to make this beautiful creation, it will leave you with a bit of time to enjoy your beautiful meal and just ponder what the rest of the day will bring.

                Check out the recipe here!

                Lunch Recipes

                8. Raw Nori Wraps

                  If you are looking for ridiculously healthy meals that take no more effort than building a sandwich, this meal is a perfect idea for you!

                  Jam packed with veggies and nutrients, these nori wraps will give you a sushi feel without having to load up on white rice (or dish out your budget!) Of course, if you are someone looking for something a bit more substantial, you could always toss a little bit of meat in there and call it a day.

                  Check out the recipe here!

                  9. Avocado Chickpea Salad Wrap

                    My dear friends, let me introduce you to the collard wrap. AKA your new best friend in your fitness journey! Not only are they nutrients dense and a great low calorie option, but collard greens also provide a quick and easy substitute to throw together a meal in a way as easy as rolling a burrito.

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                    Of course, you can pack it with any of your favorite fillings. Turkey and lettuce, chicken salad, or tofu and peppers, but I have always been a sucker for chickpeas and avocado, so this one made the top of the list!

                    Check out the recipe here!

                    10. Chicken “Sushi” Bowls

                      With cauliflower rice as the base, you will feel as though you are eating a carb-heavy meal, but for half the calories! This sushi bowl is designed to taste like a poke bowl, but is subbed with chicken so you don’t have to worry about hunting down some actual poke.

                      I think you’ll find yourself falling in love with the tangy flavors of this Asian-based dish.

                      Check out the recipe here!

                      11. Mason Jar Burrito Bowls

                        If you have ever gone to Chipotle, then you know there is nothing like the blend of rice and beans topped with the best Mexican favorites to make your mouth water!

                        Thankfully, this recipe combines all of the best aspects of a burrito bowl with an on-the-go option! This is definitely one to add to your meal prep!

                        Check out the recipe here!

                        12. Collard Wraps

                          Collard Wraps taste delicious and fresh, but are one of the quickest and healthiest lunches that you could make! This instruction list will guide you through how to make an amazing wrap without even having to run to the store!

                          Check out the recipe here!

                          13. Skinny Taco Salad in a Jar

                            Who doesn’t love a good taco salad? I grew up having taco salads every Sunday. It was our family staple and it still has a place in my heart because of that!

                            This recipe stood out among the rest for two reasons. #1- It looked delicious! #2- It is the perfect on-the-go option!

                            Check out the recipe here!

                            14. Olive Oil Tuna Salad Wrap

                              Of course, where would this post be without at least one tuna recipe? Tuna provides the perfect low-calorie protein that will leave you feeling full until your next meal! Say goodbye to late-night bingeing!

                              Check out the recipe here!

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                              Dinner Recipes

                              15. Power Bowls

                                This became an easy pick for me because I loved how versatile it is! You can switch up the roasted veggies depending on what you have in your fridge, and it’s a powerful and hearty meal for those cold and rainy days. This is definitely a recipe you will want to bookmark!

                                Check out the recipe here!

                                16. Pesto Baked Chicken

                                  Everyone needs a savory dinner every once in a while! Whether you are trying to lose weight or bulk up muscle, this chicken will give you everything you need to feel full and satiated all while building sleek lean muscle!

                                  Check out the recipe here!

                                  17. Lettuce Wraps

                                    Lettuce wraps are a great option to reduce carb-intake for any meal! This is one of my top hacks that I consistently use for quick lunches that are extremely healthy! Because of that, this creamy avocado chicken lettuce wrap was quick to catch my eye! Thank you Heavenly Oven for putting this amazing recipe out there!

                                    Check out the recipe here!

                                    18. Antipasto In-A-Pinch Platter

                                      If you are ever in a pinch for a dinner party, then this antipasto platter has you covered! With no more than 20 minutes necessary to throw it together, this platter will become a new staple and lifesaver to your procrastinated meals plans!

                                      The best part of it though, is that even with such little time to prep, the beauty in the platter is sure to wow everyone in a way that will have them thinking you poured hours into this dish!

                                      Check out the recipe here!

                                      19. Shrimp and Avocado Salad

                                        We’ve all heard that tapering off carbs towards the end of the day is a great way to reduce belly fat and increase sleeping abilities! That makes this Shrimp and Avocado a perfect dinner idea!

                                        With hardly any carbs in this quick and easy dinner, you will go to bed feeling relaxed and wound down for a good nights rest.

                                        Check out the recipe here!

                                        20. One Pan Zucchini Lagsana

                                          Who doesn’t like a one pan meal? Whether you are hoping to make leftovers, or feed your entire family, this meal is a perfect option for a quick and gourmet dinner that everyone is sure to love! Who would even know you are chowing down on a day’s worth of veggies in the process?

                                          Check out the recipe here!

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                                          21. Sheet Pan Mahi Fajitas

                                            Sheet pan dinners are an awesome way to enjoy all the flavor of a roast without the hassle of actually roasting it! This Fajita recipe is as simple as cutting the ingredients, seasoning, and popping in the oven!

                                            Check out the recipe here!

                                            22. Greek Style Sheet Pan Chicken

                                              Another sheet pan favorite is this Greek chicken! The looks of this savory meal will have your family fooled into thinking you were cooking for hours! They will never guess that it only took you 5 minutes to prepare everything and pop it in the oven!

                                              Check out the recipe here!

                                              23. Sweet Chili Shrimp Zoodles

                                                These Shrimp Veggie Noodles will have you craving healthy food every night! With no more than 15 minutes needed to cook, this meal will become a staple that you will easily be able to squeeze into your busy lifestyle!

                                                Check out the recipe here!

                                                24. Sausage and Cabbage Skillet

                                                  There is something about the comfort of a skillet that we all crave! They are a great option since you can easily throw one together using whatever you have in your fridge. This one was particularly inviting! Anyone else getting hungry?

                                                  Check out the recipe here!

                                                  25. Instant Egg Rolls in a Bowl

                                                    I have not met a single person who does not love egg rolls! When I discovered I was celiac, egg rolls was one of the first foods I remorsefully thought about!

                                                    If you are in the same boat then you will be thrilled to try this Egg Roll in a Bowl Recipe! The flavors in this recipe will have you feel like you aren’t missing out on anything! But it is especially healthy!

                                                    Check out the recipe here!

                                                    Bonus Tips

                                                    • Find a day to meal prep. If you know you will be pressed for time during the week, then set yourself up for success before the craziness rolls around![1]
                                                    • Stock up on Mason Jars. Most of these recipes can be tossed in a mason jar for quick meals on the go! If you don’t have anything healthy on hand, then it will be tempting to reach for the junk food drawer. Plan ahead of time by making the healthiest choice the most accesible.
                                                    • Out of sight out of mind. What you see first is what you are most likely to eat! Put your healthiest items in the most visible spots. That way you will keep yourself from mindlessly munching on candy and start reaching for the fruit instead.
                                                    • Keep healthy snacks on hand. You should never go hungry. If you do, sooner or later that will lead to bingeing. Healthy snacks (like snack sized packs of nuts or carrot bags) will help soothe your munchies without breaking your diet.
                                                    • Combine all meals with healthy protein and fats. This will keep your blood sugar stable! If you have too many sweets alone, you will find yourself crashing and craving later in the day.
                                                    • Make juices in advance. My husband and I always start our day with warm lemon water followed by pure veggie juice! To make this easier, we juice in advance and place our concoctions in mason jars. This makes it easy to grab quickly the next day!

                                                    Final Thoughts

                                                    Yes, eating healthy might sometimes seem like a hassle, but remember that the energy and productivity you receive from it will return an investment 10 times what you initially put in! And, if you do it right it won’t take up very much time at all!

                                                    If you follow these tips, tricks and recipes you will find yourself eating consistently healthy without feeling pressed for time! And if you need any more ideas, I’m always here to help you out!

                                                    Featured photo credit: Maddi Bazzocco via unsplash.com

                                                    Reference

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                                                    Katelyn Delaney

                                                    Owner of Revifi -- Fitness Training & Life Coaching

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                                                    Last Updated on August 12, 2019

                                                    12 Best Foods That Improve Memory and Brain Health

                                                    12 Best Foods That Improve Memory and Brain Health

                                                    Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

                                                    But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

                                                    I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

                                                    Here are 12 best brain foods that improve memory and brain power:

                                                    1. Nuts

                                                    The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

                                                    Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

                                                    Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

                                                    Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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                                                    2. Blueberries

                                                    Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

                                                    When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

                                                    3. Tomatoes

                                                    Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

                                                    4. Broccoli

                                                    While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

                                                    Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

                                                    Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

                                                    5. Foods Rich in Essential Fatty Acids

                                                    Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

                                                    The body does not naturally produce essential fatty acids so we must get them in our diet.

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                                                    Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

                                                    6. Soy

                                                    Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

                                                    Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

                                                    Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

                                                    7. Dark Chocolate

                                                    When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

                                                    Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

                                                    8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

                                                    Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

                                                    B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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                                                    Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

                                                    Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

                                                    To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

                                                    9. Foods Rich in Zinc

                                                    Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

                                                    Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

                                                    Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

                                                    10. Gingko Biloba

                                                    This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

                                                    It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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                                                    However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

                                                    11. Green and Black Tea

                                                    Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

                                                    Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

                                                    Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

                                                    12. Sage and Rosemary

                                                    Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

                                                    Try to enjoy these savory herbs in your favorite dishes.

                                                    When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

                                                    More About Boosting Brain Power

                                                    Featured photo credit: Pexels via pexels.com

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