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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 13, 2020

                                                    12 Benefits of Meditation That Improve Your Body And Mind

                                                    12 Benefits of Meditation That Improve Your Body And Mind

                                                    As a mediation teacher, I am constantly confronted with these two questions regarding the benefits of meditation:

                                                    1. Why can’t I enjoy the benefits of meditation continuously?

                                                    I ask back: Is it maybe because you see mediation as a technique, performance, or some exclusive activity? The answer is: yes!

                                                    Or, because your mind is constantly evolving on the past negative attachments and traditional habits? After careful thinking they answer: yes, probably!

                                                    Although meditation is very simple and challenging at the same time, in the above mentioned case, it’s not easy to benefit from meditation, especially when approached with the idea that it has to be learned, studied, or applied. Meditation is to be seen as a natural, mental cleansing process that happens on a basis of awareness on a moment-to-moment experience. When that takes place, the benefits of meditation are continuous.

                                                    2. What is the purpose of meditation?

                                                    The purpose of meditation is to accomplish a level of consciousness for mastering the mind and uniting with the finest, deepest, and subtlest part of yourself as a being.

                                                    It is a conscious process of observation of the mind—helping the meditator to understand the structure of its mind and the quality of its content. During this process, countless benefits of a physical, mental, and spiritual/philosophical nature arise for the meditator.

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                                                    Meditation as a Fixer and Benefactor

                                                    In this article we’ll have a look at the primary and the ultimate benefits of mediation, which improve your body and mind at the same time. For the sake of clarity, readability, and tangible experience, I have separated the benefits into three groups.

                                                    You can change just about anything you don’t like about yourself (psychologically, as well as physically) through meditation. However, this is only possible with a specific approach, when your brain allows the benefits of meditation to do their work.

                                                    This means not to interrupt the benefit with other thoughts, but to let their effect implement itself in your body and mind. This approach is crucial.

                                                    The following exercises will make you feel the benefits of meditation instantly, but the continuity of the benefits of meditation on your body and mind depend on the discipline of your brain, how you manage external stimuli and your thoughts.

                                                    Less Physical, More Psychological

                                                    Even though the practice of meditation is more psychological and less physical, the first benefit we’re going to experience is both physical as well as mental.

                                                    This benefit happens literally immediately, right at the moment of meditation. It is the essence of mediation basically.

                                                    The First Benefit of Meditation

                                                    The first benefit of meditation is twofold:

                                                    1. Improving inward attention (sharpening the mind)
                                                    2. Relaxation of the body

                                                    Let’s do it right now. This benefit consists of only one step, and it is very simple to perform. It goes like this:

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                                                    Sit still and pay attention to your exhalation.

                                                    That’s it! Technically, the whole journey into the world of mediation begins here and nowhere else. And right here, you benefit from this step in the following way:

                                                    When you pay attention to the flow of your exhalation (gentle, deep, effortless exhalation), your body begins with the process of relaxation instantly (your heart rate slows down, your nervous system calms, and tension in your muscles is relieved).

                                                    When the nervous system calms, your mind calms down, and, more specifically, less thoughts are produced by your mind. How, exactly? By applying one of the most valuable mental skills—attention—the mind follows the breathing and has no space and time to generate any other thoughts. Only when the attention goes off the breath, other thoughts are constructed, and the mind is accelerating with thought production again.

                                                    Keeping the First Benefit Effective and Ongoing

                                                    Here you apply the approach of not letting the relaxation and attention process get interrupted; rather let the effects of these benefits implant in your body and mind as deeply as possible.

                                                    This is to say, the instant relaxation and inward attention happen at the same time when you follow the flow of your breath. Repeating this process—creating a constant rhythm out of the breathing and the attention—you create a process of meditation.

                                                    Keep your attention on the flow of your breath and see how the calmness of body and mind begin to rule your present moment. The longer you stay connected to your breathing, the stronger you’ll feel the benefit. Start with 3-5 minutes at a time without doing anything else, and increase to 10-20 minutes and onwards.

                                                    Can you think of a better, simpler and quicker exercise that can relax the body and improve attention in this way, at this speed?

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                                                    This benefit takes you to the second one.

                                                    The Second Benefit of Meditation

                                                    While still working with the first benefit of mediation, you slowly start to see the second benefit of mediation, which is fourfold. I call it the major value of mediation:

                                                    1. Energy (physical and mental strength)
                                                    2. Observance
                                                    3. Peacefulness (stillness, and space of mind for deeper observation)
                                                    4. Patience

                                                    Peacefulness is the source of a blissful life. The energy is the fuel to express that blissfulness. Whatever we want to accomplish in life we need: 1) Physical and mental strength, 2) Observance of that energy, 3) Peacefulness—the calmness and stillness that creates space for freedom of being and creative thinking, and 4) Patience for the process of accomplishment.

                                                    You can only get creative in thinking and boosted with physical and mental energy when you get in touch with the deepest levels of yourself—when you harmonize your mental and physiological activities. How do you do that? Let’s try it right now:

                                                    This step involves the observation of the two separate movements of your breath. After paying attention on your exhalation, you have prepared your body and mind to really see and feel what true peacefulness and true energy means.

                                                    1. Energy

                                                    Keep your attention on your inhalation (inhaling gently, deeply and lightly) and feel the new energy (new oxygen) flowing in your body. The inhalation is the symbol for aliveness and vitality. It is the the primary act that connects the baby’s body with the outside world after coming out of the womb[1]. Each inhalation is a new opportunity for your body to revive, regenerate, and renew itself.

                                                    2. Observance

                                                    The observance comes during the process of meditation, enabling you to see the physiological benefits of introducing new energy to your body. Use that benefit by utilizing its effects, and create deeper observation into yourself. With every single inhalation, this observation will enable you to generate even more energy, mentally and physically.

                                                    3. Peacefulness

                                                    Keep your attention on your exhalation, and feel how, out of the relaxation, peacefulness is spreading throughout your whole body. The exhalation is the symbol for relaxation and peacefulness. Only through meditation can you realize what absolute peacefulness means.

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                                                    4. Patience

                                                    The meditation delivers the previous benefits to you immediately and opens up the possibility for many other benefits and great virtues. A specific one to mention, which is essential for reaching the ultimate benefits of meditation, is patience. If you have experienced the aforementioned benefits, it means that you have invested a certain amount of patience into mastering yourself and your mind.

                                                    The Ultimate Benefits of Meditation

                                                    Patience is a key quality when it comes to the ultimate benefits of meditation.

                                                    Since the mind is the tool that reveals everything, mediation is the method for the proper utility of the tool.

                                                    The above mentioned benefits of mediation lead to the ultimate benefits of mediation—qualities that depict what makes a human being human. As you dwell in a meditative state of being, the following benefits begin to emanate:

                                                    • Diligence: the persistence for righteous effort to reach an intrinsic value; inner strength.
                                                    • Temperance: to express self-control and show excellence in managing the physio-biological and mental necessities
                                                    • Courage: using righteous effort and braveness to look into the weaknesses of yourself and at the hardship of your life, endure it and patiently overcome the obstacles
                                                    • Loving kindness and Compassion – a capacity to care, understand, and tolerate other people’s state of being, wishing them freedom from suffering.
                                                    • Wisdom: the moment when you feel that mediation gives you the feeling and the knowledge that what you do relating to life and practical affairs is just.
                                                    • Equanimity: that puts you in a state of composure, and you experience an ongoing blissful state of being.

                                                    These are the 6 ultimate benefits of meditation that put your body and mind in a state of health and balance.

                                                    Final Thoughts

                                                    Mediation exists to put order in your mind and awaken the best of you, to reconnect you to your goodness and your inborn intelligent capabilities.

                                                    Meditation is the window to your true Self. It gives you a panoramic view of your heart’s greatness. It shows you the true meaning of love, freeing you from the dungeons of ignorance and despair. The power of meditation dismantles the evil that’s trying to cloud the beauty of your heart.

                                                    Your heart, body, and soul are the bridge over which the challenges of life frequently carry their heavy load. Meditation is the support of that bridge. Make use of that support.

                                                    More on Meditation

                                                    Featured photo credit: Mor Shani via unsplash.com

                                                    Reference

                                                    [1] Medline Plus: Changes in the newborn at birth

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