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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

                                                    More by this author

                                                    Katelyn Delaney

                                                    Owner of Revifi- Fitness Training, Life Coaching, and Website

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

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                                                    Last Updated on February 21, 2019

                                                    Top 9 Foods for Incredible Brian Health And Brain Power

                                                    Top 9 Foods for Incredible Brian Health And Brain Power

                                                    Your brain is the most intricate and powerful organ in your entire body. It’s essentially a super-computer with brain power like a Ferrari.

                                                    If you have a Ferrari, would you put cheap gasoline in it? Of course not. You want to put in high-octane performance fuel to get the most out of your investment.

                                                    When it comes to the brain, many people are looking for the top foods that will supercharge the brainpower to help focus better, think more clearly and have better brain health.

                                                    In this article, we’ll look at the top 9 brain foods that will help create supercharge your brain with energy and health:

                                                    1. Salmon

                                                    Salmon has long been held as a healthy brain food, but what makes this fish so valuable for your brain health?

                                                    It’s important to understand that your brain is primarily made up of fat. Roughly 60% of your brain is fat. One of the most important fats that the brain uses as a building block for healthy brain cells is omega-3’s.

                                                    Omega-3’s are essential for building a healthy brain but one of the most important omega-3’s for your brain is DHA. DHA (docosahexaenoic acid) forms nearly two-thirds of the omega-3’s found in your brain.[1]

                                                    Omega-3’s and DHA in particular help form the protective coating around our neurons. The better quality this coating is, the more efficient and effective our brain cells can work, allowing our brain power to work at full capacity.

                                                    Studies have shown that being deficient in DHA can affect normal brain development in children, which is why so many infant formulas and children’s supplements are beginning to include DHA.

                                                    Being deficient in DHA as an adult can cause focus and attention problems, mood swings, irritability, fatigue and poor sleep.

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                                                    2. Blueberries

                                                    Blueberries top the list as one of the most beneficial fruits to maximize your brain health and performance.

                                                    Blueberries have some of the highest content of antioxidants, particularly anthocyanins, than any other fruit, which helps protect the brain from stress and promote healthy brain aging.

                                                    Blueberries antioxidant content also help reduce inflammation, which allows the brain to maintain healthy energy levels.

                                                    Blueberries have begun to receive attention for their connection to brain performance.[2] Studies have demonstrated that eating blueberries on a regular basis can not only improve brain health but also brain performance as well including working memory.[3]

                                                    Blueberries not only taste great but are low in calories, high in Vitamin C, Vitamin K and Manganese.

                                                    3. Turmeric

                                                    Turmeric is a very impressive spice that has well-researched and proven to have tremendous benefits for your brain. Turmeric’s main compound that benefits the brain is called curcumin, which is responsible for turmerics bright yellow appearance.

                                                    Curcumin has been shown to have anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, and anti-cancer properties.[4]

                                                    Curcumin increases the production and availability of two important neurotransmitters serotonin and dopamine, two important neurotransmitters involved with happiness, motivation, pleasure, and reward.

                                                    Curcumin has been well documented to have powerful anti-depressive effects. In one study, it was found to be as effective for depression as popular medications such as SSRI’s like Prozac.[5]

                                                    Curcumin has also been shown to:

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                                                    • Increase blood flow to the brain.[6]
                                                    • Increase BDNF production, a powerful stimulator of neuroplasticity.[7]
                                                    • Increase DHA availability and synthesis in the brain.[8]
                                                    • Increase antioxidant levels in the brain to prevent brain aging and inflammation.[9]

                                                    4. Coffee

                                                    Coffee is the wonderful elixir of energy that many people cherish every single morning. The biggest reason people drink coffee is to get a dose of caffeine.

                                                    Caffeine is a natural neurological stimulant that not only gives you energy but also prevents adenosine, a neurotransmitter involved with feeling tired, from binding in the brain.

                                                    Many people are surprised to find that coffee actually contains a large quantity of antioxidants called polyphenols, which are important for reducing inflammation in the brain and keep your brain energized. The antioxidants in coffee also provide a neuroprotective effect, protecting the brain from stress and damage. [R]

                                                    Coffee can also:

                                                    • Improve alertness and concentration.[10]
                                                    • Help with neurodegenerative disorders like Parkinson’s disease.[11]
                                                    • Reduce your risk of depression.[12]
                                                    • Improve your memory.
                                                    • Provide short-term boost in athletic performance.[13]

                                                    5. Broccoli

                                                    What was your least favorite food as a kid growing up?

                                                    Most likely, broccoli was your answer.

                                                    Broccoli may not have been your top choice, but it might be the top choice for your brain.

                                                    Broccoli contains a compound called sulforaphane. Sulforaphane has been shown to promote the proliferation and survival of brain cells by reducing inflammation and boosting production of BDNF. It has also been shown to boost neurogenesis, the production of new brain cells.[14]

                                                    Broccoli is also loaded with important nutrients Vitamin K and Folate. Vitamin K plays a vital role in protecting brain cells.[15] Folate plays a crucial role in detoxification and reducing inflammation in the brain.

                                                    6. Bone broth

                                                    Bone broth wasn’t just created to combine with soups, you can actually drink bone broth by itself.

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                                                    Drinking bone broth has become one of the biggest trends in the health and wellness industry and for good reason. Bone broth isn’t actually a new thing. Bone broth has been used for centuries as a healing tonic to promote health and longevity.

                                                    Much of the nutritional benefits and value of bone broth comes from its substantial vitamin and mineral content. Primarily calcium, phosphorus, magnesium, and potassium.

                                                    Your gut is called your second brain for a reason. Research continually shows that there is a direct and indirect connection between your gut and your brain. Your gut also houses and stores many important brain compounds involved with optimal brain performance. Therefore the health of your gut is vitally important for your brain health and performance.

                                                    Bone broth has become a go-to tool for helping heal the gut and provide the gut with the vital nutrient and resources it needs to heal and perform optimally.

                                                    With the vast amounts of nutrients that bone broth contains, it makes the list as a go-to food for your brain health.

                                                    Look for high quality, organic bone broth for the best results.

                                                    7. Walnuts

                                                    Walnuts are one of the top choices of nuts for brain health. Walnuts also look similar to a brain.

                                                    Amongst the wide variety of nuts available, walnuts contain the highest amounts of the important omega-3 DHA. DHA, as seen above, is a critical building block for a healthy brain.

                                                    Walnuts also contain high amounts of antioxidants, folate, magnesium, potassium, and phosphorus, which help to lower inflammation.

                                                    Melatonin in walnuts is an important nutrient for regulating your sleep. Having low amounts of melatonin can make it challenging to get good quality sleep and getting poor quality sleep can dramatically impair brain health and performance.

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                                                    8. Eggs

                                                    For years, eggs were put on the nutritional naughty list; but now, eggs are finally getting the credit they deserve. Eggs can provide a tremendous boost to your brain health and longevity.

                                                    Eggs, particularly the yolks, contain a compound called choline. Choline is essential for building the neurotransmitter acetylcholine. Acetylcholine plays an important role in mood, memory, and intelligence.

                                                    Egg yolks contain some of the highest quantities of choline. This is very important because low levels of choline can lead to low levels of acetylcholine, which in turn can cause increased inflammation, brain fog, difficulty concentrating and fatigue.

                                                    9. Dark chocolate

                                                    You’re about to love chocolate even more because chocolate, particularly dark chocolate, is great for your brain.

                                                    Chocolate boosts levels of endorphins, your brains “feel good” chemicals. This is why you feel so good eating chocolate.[16]

                                                    Chocolate also increases blood flow to the brain which can help improve memory, attention, focus, and reaction time.[17]

                                                    Dark chocolate contains high levels of magnesium, which has been coined “natures valium” for its ability to calm and relax the brain.

                                                    Lastly, dark chocolate has one of the highest antioxidant profiles out of any other food, including popular superfoods like acai berries, blueberries, or pomegranates.[18]

                                                    Conclusion

                                                    Your brain is a high performing organ and it uses quite a lot of energy, roughly 20% of the bodies energy demands.

                                                    In order to maintain a healthy brain, you need the right fuel to ensure that your brain has all the nutrients it needs to perform as well as adapt to the stress of life.

                                                    If you want to keep your brain performing well for a lifetime, then you want to make sure you are including as many of these brain health foods as possible.

                                                    More Resources About Boosting Brain Power

                                                    Featured photo credit: Unsplash via unsplash.com

                                                    Reference

                                                    [1] US National Library of Medicine National Institutes of Health: DHA Effects in Brain Development and Function
                                                    [2] Canadian Science Publishing: Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation
                                                    [3] US National Library of Medicine National Institutes of Health: Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children.
                                                    [4] US National Library of Medicine National Institutes of Health: Curcumin: the Indian solid gold.
                                                    [5] Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.: Turmeric, the Golden Spice
                                                    [6] US National Library of Medicine National Institutes of Health: Effect of combined treatment with curcumin and candesartan on ischemic brain damage in mice.
                                                    [7] Science Direct: Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB
                                                    [8] US National Library of Medicine National Institutes of Health: Curcumin boosts DHA in the brain: Implications for the prevention of anxiety disorders.
                                                    [9] PLOS: A Chemical Analog of Curcumin as an Improved Inhibitor of Amyloid Abeta Oligomerization
                                                    [10] US National Library of Medicine National Institutes of Health: Effects of Caffeine on Cognitive Performance, Mood, and Alertness in Sleep-Deprived Humans
                                                    [11] American Academy of Neurology: A Cup of Joe May Help Some Parkinson’s Disease Symptoms
                                                    [12] American Academy of Neurology: AAN 65th Annual Meeting Abstract
                                                    [13] US National Library of Medicine National Institutes of Health: Effects of caffeine on the metabolic and catecholamine responses to exercise in 5 and 28 degrees C.
                                                    [14] US National Library of Medicine National Institutes of Health: Hyperammonemia induces glial activation, neuroinflammation and alters neurotransmitter receptors in hippocampus, impairing spatial learning: reversal by sulforaphane
                                                    [15] Oxford Academic: Vitamin K and the Nervous System: An Overview of its Actions
                                                    [16] Diana L. Walcutt, Ph.D: Chocolate and Mood Disorders
                                                    [17] Health Magazine: Chocolate can do good things for your heart, skin and brain
                                                    [18] Chemistry Central Journal: Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products

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