52 Quick & Healthy Meals

Try these quick and healthy meals!

  1. PB & H Waffle: Toast 1 whole-grain waffle and smear with 1 tbsp. natural peanut butter. Drizzle with 1 tsp. honey and sprinkle with 1 tsp. sesame seeds.
  2. Pizza Toast: Toast 1 slice whole-grain bread and top with 2 tbsp. ricotta, 1 large basil leaf, 2 tomato slices, a drizzle of olive oil, and salt and pepper.
  3. Eggs in a Muffin: Heat a pan with a spritz of cooking spray over medium heat. Season 1 egg with salt and pepper, scramble. Top egg with 1 slice cheddar cheese and allow cheese to melt. Put egg and cheese on 1 toasted whole-wheat English muffin and add 1 slice cooked Canadian bacon.
  4. Canadian Waffles: Toast 1 whole-wheat waffle and top with 1 slice cooked Canadian bacon & 1 over-easy egg.
  5. Cereal A-Go-Go: Mix ½ cup bran flakes with 1 cup plain low-fat yogurt, and some flavor with ¼ cup fresh berries or 1 tbsp. sliced almonds.
  6. Breakfast Taco: Over medium-high heat, scramble 3 egg whites, a small handful of spinach leaves, and 1 Tbsp black beans. Season with salt and pepper. Wrap in an 8-inch whole-wheat tortilla, top with 1 tbsp. salsa.
  7. Chocolate-Banana Shake: Blend together 1 packet chocolate sugar-free breakfast powder (Carnation Instant Breakfast), 1 cup low-fat milk, and ½ frozen banana.
  8. Oatmeal in an Instant: Combine ½ cup rolled oats, 1 cup low-fat milk or water, and microwave for 3 minutes. Stir in toppings of choice, like 2 tbsp. sliced almonds or ¼ cup dried fruit.
  9. Broiled Grapefruit: Preheat broiler. Cut 1 chilled grapefruit in half. Sprinkle with ½ tsp. sugar and ¼ tsp. cinnamon. Broil on a baking sheet for 3-5 minutes. Serve with 1 slice of whole-wheat toast spread with 1 Tbsp peanut butter.
  10. Mini Wrap: Top an 8-inch whole-wheat tortilla with 2 slices Canadian bacon, ½ sliced apple, and 2 slices low-fat cheese. Roll up and microwave for 45 seconds, or until cheese is melted.
  11. Vegetarian Breakfast Scramble: In a frying pan over medium-high heat combine ½ cup tofu (crumbled), a handful of spinach, ¼ cup chopped red peppers, 1/8 cup chopped onion, 1/8 cup chopped vegetarian bacon. Sauté until veggies are cooked and tofu is heated through.
  12. Nutty ‘Nana: Toast 1 slice whole-grain bread. Top with 1 Tbsp. peanut butter and ½ a sliced banana.
  13. Berry Yogurty Smoothie: Blend together ½ cup frozen strawberries, ½ cup frozen blueberries, 1 cup plain low-fat yogurt, and ¼ cup low-fat milk.
  14. Sweet n’ Savory Breakfast Pizza: Preheat the broiler (or toaster oven). Microwave 2 slices turkey bacon for 30-60 seconds (or until crisp) and crumble. Spread 1 tbsp. low-fat ricotta on 1 whole-wheat tortilla. Top with ¼ cup sliced strawberries and/or blueberries and the bacon. Broil 5 minutes or until fruit softens and begins to caramelize.
  15. Sun-Dried Tomato Omelet: Over medium-high heat, scramble 3 egg whites. Add 2 tbsp. shredded swiss cheese, ½ cup fresh spinach, and 2 tbsp. chopped sun-dried tomatoes. Fold in half and cook 2 more minutes, or until egg whites are set, veggies are warmed through, and cheese is melted.
  16. Frog in a Hole: Heat a pan over medium-high heat. Spread 1 slice of whole-grain bread with 1 tsp. butter. Cut a hole in the center of the bread. Place the bread, buttered-side down, in the pan and crack 1 egg into the hole. Cook until egg sets, about 2 to 4 minutes. (Flip half way through for a more well-done egg.)
  17. Fruit Parfait: Layer together: 1 cup light vanilla yogurt, ½ cup granola, and ½ cup frozen blueberries and strawberries.
  18. Breakfast Quickie Cookie: In a microwave-safe bowl, combine ½ cup oats, ¼ cup liquid egg whites, 1 tbsp. brown sugar, 1 ½ tbsp. all-purpose flour, ½ tsp. vanilla extract, ½ tsp. baking powder, 2 tbsp. raisins, and cinnamon to taste. Flatten half the mixture into the bottom of the bowl and microwave for 45 seconds. Pop cookie out of the bowl and repeat with second half of mixture.
  19. Pumpkin Muesli: Combine ¼ cup quick-cooking oats and ¼ cup pumpkin puree in a microwave-safe bowl. Cover with plastic wrap and nuke for 20 seconds. Let sit for 10 minutes. Meanwhile, combine ½ cup plain nonfat yogurt, 2 tbsp. honey, 1 tsp. lemon zest, and 2 tbsp. sliced almonds in a separate bowl. Stir yogurt mixture into the oat mixture and enjoy. Extra points for adding fresh fruit, too!
  20. Green Tortilla Pizza: Preheat broiler. Spread 2 tbsp. pesto on 1 whole-grain 8-inch tortilla. Sprinkle with 2 tbsp. chopped broccoli florets, a large handful of spinach, 4 sliced mushrooms, 2 tbsp. chopped onions, and 2 tbsp. part-skim mozzarella. Broil until cheese is lightly browned, about 4 minutes.
  21. Taco Salad: Salad: 2 cups baby spinach, ½ thinly sliced celery stalk, 1 chopped scallion, 1 tbsp. chopped black olives, 2 tbsp. corn, and ¼ cup drained and rinsed black beans. Dressing: combine 2 tbsp. salsa, 1 tbsp. low-fat Greek yogurt, 1 tsp. olive oil, and 1 tsp. chili powder.
  22. Mediterranean Pita: Split open a whole-wheat pita and spread one side with 2 tbsp. hummus. Add 1 large roasted red pepper (sliced), 1 tbsp. crumbled feta, 1 tbsp. black olives, 5 slices cucumber, and small handful of mixed greens.
  23. Niçoise Sandwich: In a bowl, combine 1 6-oz. can tuna, ½ cup halved cherry tomatoes, ¼ cup black olives (chopped), and 1 tbsp. olive oil. Top a slice of whole-wheat bread with the tuna mixture and a handful of baby spinach leaves.
  24. Roast Beef Roll: Spread 1 oz. light cream cheese and ½ tbsp. horseradish on 1 whole-wheat tortilla. Layer on 2 oz. roast beef, 1 oz. sliced cheddar, and a handful of romaine lettuce. Roll up and enjoy.
  25. Open-Faced White Bean Sandwich: Mash ¼ can rinsed and drained white beans with 1 tsp. olive oil and a pinch of salt and pepper. Toast 1 slice of whole-grain bread and spread with the bean mixture. Top with 1 slice red onion, 5 cucumber slices, and ¼ avocado (sliced).
  26. Lighter Chef’s Salad: Tear ¼ head of romaine lettuce into bite-sized pieces. Top the lettuce with ½ tomato (sliced), ½ avocado (cut into bite-sized pieces), 2 slices deli turkey, ¼ sliced red onion, 1/8 cup shaved Parmesan, 1 tbsp. olive oil, 1 tsp. balsamic vinegar, and salt and pepper to taste.
  27. Grilled Cheddar n’ Apple: Between 2 slices of whole-grain bread, layer 1 to 2 slices low-fat sharp cheddar cheese (from the deli section) and ½ green apple (thinly sliced). Spread one slice of the bread with 1 tsp. deli mustard. Grill in nonstick pan until cheese is melted. (2 to 3 minutes).
  28. Hawaiian Wrap: Combine ¼ cup nonfat Greek yogurt, 1 tbsp. white wine vinegar, and ½ tsp. caraway seeds in a small bowl. Toss together ¼ cup pineapple (diced), ½ carrot (shredded), 2 slices of deli ham (chopped), and ¼ head cabbage (thinly sliced). Dress vegetables with the yogurt mixture and roll up in a whole-wheat tortilla.
  29. Souper Spicy Soup: In a medium saucepan, combine ¾ cup vegetable broth, a pinch of crushed red pepper flakes, and ½ tbsp. olive oil. When it reaches a boil, stir in 1/8 cup uncooked couscous, ¼ cup broccoli, and ¼ cup cauliflower (both chopped into small florets). Cook until tender.
  30. Quinoa Salad: Microwave ½ cup quinoa (rinsed) and 1 cup water for 5 minutes at full power. Reduce to 70 percent power and microwave another 5 minutes. Fluff and stir in: 1 tbsp. chopped walnuts, ¼ cup rinsed and drained chick peas, 1 tbsp. chopped parsley, 1 tbsp. olive oil, 1 tsp. lemon juice, and salt and pepper to taste. Optional: Add ½ can tuna for a meatier meal.
  31. Loaded Sweet Potato: Prick 1 sweet potato with a fork 4 to 5 times. Microwave on a paper towel on a microwave-safe plate for 4 to 5 minutes. Split open lengthwise and top with 2 tbsp. nonfat Greek yogurt, 1 tsp. honey, 2 tbsp. drained and rinsed black beans, and a pinch of paprika.
  32. Black Bean Wrap: On an 8-inch whole-wheat tortilla, mash ¼ cup drained and rinsed black beans with a fork. Sprinkle with a pinch of cumin, a pinch of paprika, and 1 tbsp. cheddar cheese. Roll up and microwave for 30 seconds. Serve with 2 tbsp. salsa.
  33. Low-Carb Roll-Up: On a plate, layer 1 slice deli turkey and 1 slice provolone cheese. Spread the cheese with 1 tsp. pesto and top with 2 slices avocado. Roll up the turkey and repeat 2 more times.
  34. Fancy Fig Sandwich: Mix together 2 slices goat cheese, ½ tsp. honey and a pinch lemon zest. Spread the mixture between 2 slices whole-grain bread. Add 2 tsp. fig preserves and 1 tsp. thinly sliced basil. Grill the sandwich in a pan for 2 to 3 minutes per side until warmed through.
  35. Mango Quesadillas: Spread an 8-inch, whole-wheat tortilla with 1/8 cup mango chutney. Add 2 slices deli ham, 1/8 cup crumbled queso fresco or feta cheese, and 1 tbsp. scallion (chopped). Fold in half and grill 2 to 3 minutes on each side. Cut into quarters and serve.
  36. Curried Chicken Salad: Combine 2 tbsp. nonfat plain Greek yogurt and ¼ tbsp. curry powder. Add ½ cup roasted chicken (diced), 1/8 cup red onion (diced), ¼ cup grapes (halved), and 1 tbsp. cilantro (chopped). Serve atop a large handful mixed greens.  
  37. Springtime Stir-Fry: Combine 5 asparagus spears (quartered lengthwise), ½ cup snow peas, ½ cup broccoli florets, and ¼ cup fava beans (shelled) in a pan coated with cooking spray, heat over medium-high heat. Cook for 4 minutes. Prepare sauce: heat 2 tbsp. canola oil, ½ tsp. grated ginger, 1 scallion (chopped), and toss in pan with veggies. Cook for an additional 3 minutes. Optional: Serve with rice (like Uncle Ben’s Ready Rice, which cooks in approximately 90 seconds).
  38. Kale and Cauliflower Pasta: Bring a small pot of water (with a lid on it) to a boil. Add 1 serving angel hair pasta (a small handful) and ¾ cup cauliflower florets. After 3 minutes, fish out the cauliflower and add to a frying pan over medium-high heat with ½ tbsp. olive oil, ½ shallot (chopped), 1 clove garlic (minced), and a handful of kale (stems removed and roughly torn). Cover and cook 4 minutes. Add cooked pasta, 1 tbsp. grated Parmesan, and ¼ cup reserved cooking water and toss to combine.
  39. Honey Soy Salmon: Preheat the broiler and combine ½ tbsp. honey with ½ tsp. soy sauce. Season a 5-oz. salmon filet with salt and pepper and broil for five minutes. Drizzle with honey-soy sauce and broil an additional 2-5 minutes. Serve with microwaveable rice.
  40. Superfood Shrimp Scampi Pasta: Prepare 1 serving angel hair pasta according to package instructions. Heat ½ tbsp. olive oil in a frying pan and cook ½ lb. peeled and de-veined shrimp seasoned with a pinch of salt for 3 to 5 minutes over medium-high heat. Remove shrimp and add 1 tbsp. olives (chopped), 1 tbsp. parsley (chopped), and 1 clove garlic (minced). Cook 1 minute and add 1 cup fresh baby spinach, ½ cup halved cherry tomatoes, ¼ cup chicken broth, and 1/8 cup white wine. Cover and cook 3 minutes. Stir in shrimp and serve with pasta.
  41. From-Scratch Fish Sticks: Preheat oven to 425 degrees. Slice a 6-oz. cod filet into 6 strips. Season with 1/2 tsp. balsamic vinegar, 1/8 tsp. salt, and 1/8 tsp. paprika. Bread each by dipping into 1 egg (scrambled) and then ½ cup seasoned whole-wheat breadcrumbs. Place on foil-lined baking sheet, spritz fish strips with cooking spray, bake for 8 to 10 minutes.
  42. Asparagus and Orzo Pasta: Preheat broiler and bring small pot of water (with a lid) to a boil. Add ¼ lb. asparagus (cut into 3-inch pieces) and ½ cup orzo to the pot. After 3 minutes, remove only the asparagus and continue cooking orzo according to package instructions (about 6 minutes). While orzo cooks, season 5 oz. salmon filet with salt and pepper and broil for 5 minutes, or until opaque throughout. Meanwhile, whisk together ½ oz. crumbled feta, ¼ tbsp. chopped dill, ½ tbsp. lemon juice, ½ tsp. olive oil, and pepper to taste. Flake the fish and toss together all ingredients.
  43. Spicy Veggies: In a large skillet, combine ¼ can drained and rinsed black beans, ¼ can drained diced tomatoes, ½ zucchini (diced), and ¼ cup okra (diced). Cook 5 to 10 minutes, or until cooked through, and stir in hot sauce of choice and salt to taste.
  44. Veggie Fried Rice: Prep 1 serving of instant rice (about ¾ cup) according to package instructions. Sauté cooked rice with ¼ zucchini (diced), ¼ cup cherry tomatoes (halved), and ¼ can drained and rinsed black beans. Add 1/8 cup vegetable broth and cook 5 to 7 minutes. Push the veggies and rice to outer edges of pan and scramble 1 egg in the center of the pan until cooked. Serve the fried rice topped with egg and ½ tbsp. shredded cheddar cheese.
  45. Creamy Avocado Pasta: Cook 1 serving angel hair pasta according to package instructions. Meanwhile, combine the juice from ½ a lemon, 1 garlic clove, 1 tbsp. olive oil, ½ of an avocado and 1/8 cup basil in a food processor and puree. Toss together pasta and sauce and season with salt to taste.
  46.  Tuna Pasta Salad: Cook 1 serving corkscrew pasta according to package instructions. In a bowl, combine ½ tbsp. balsamic vinegar, ½ tbsp. olive oil, and 1/8 tsp. celery salt. Stir in ½ can flaked white tuna, 1 chopped scallion, and ¼ cup halved grape tomatoes. Drain the pasta, rinse with cold water, and toss with the tuna mixture.
  47. Couscous with Chicken Sausage Ragu: Cook 1 serving couscous according to microwave instructions. While couscous is cooking, heat ½ tbsp. olive oil over medium-high heat. Slice open 1 uncooked chicken sausage, remove casing, and add meat to pan. Add ¼ cup onion (chopped) and sauté, crumbling the meat with a wooden spoon. When meat is no longer pink, add 1 cup canned crushed tomatoes, 1 garlic clove (minced), 1/8 cup basil leaves (chopped), and salt and pepper to taste. Cook about 2 minutes to warm through and toss with couscous.
  48. Portobello Burgers: Preheat a grill or grill pan. Whisk together 1 clove garlic (minced), ½ tbsp. balsamic vinegar, 1 tbsp. olive oil, and ½ tsp. fresh basil (finely chopped). Drizzle half the sauce over 1 Portobello mushroom cap. Grill the mushroom for 3 to 4 minutes per side, covered. Meanwhile, combine the remaining sauce with ½ tbsp. light mayo and spread on 1 whole-wheat bun (lightly toasted). Place the mushroom cap, 1 tomato slice, and 1 lettuce leaf on the bun.
  49. Tropical Scallops: Prepare 1 serving instant brown rice according to package instructions. Stir together ½ cup mango (chopped), ½ small cucumber (peeled and cut into bite-sized pieces), ¼ tbsp. grated ginger, 1 tsp. lime juice, ½ tbsp. olive oil, and 1 tbsp. cilantro (chopped). Meanwhile, heat 1/2 tbsp. olive oil in a pan over medium-high heat. Season ½ lb. sea scallops with salt and pepper, and sear for 2 minutes per side or until lightly browned and cooked through. Serve scallops with rice and mango salsa.
  50. Spicy Shrimp Stir-Fry: Heat 1 tbsp. canola oil in a pan over medium-high heat. Add 1/8 tsp. crushed red pepper and ¼ onion (sliced) and cook for 4 minutes. Add ½ a red bell pepper (sliced), ½ cup zucchini and squash (thinly sliced), and ¼ cup corn kernels and cook for 5 minutes. Add ¼ lb. shelled and de-veined shrimp and cook an additional 3 minutes, or until shrimp are pink in color and opaque.
  51. Turkey Frittata: Preheat oven to 425 degrees. In a small ovenproof pan, heat ½ tbsp. olive oil over high heat. Add ¼ lb. ground turkey, ½ tsp. curry powder, and 1/8 cup grated onion and cook until turkey is no longer pink, about 3 to 4 minutes. Meanwhile, beat together 2 eggs, 1/8 cup milk, and pinch of salt and pepper. Add egg mixture to pan, lower the heat to medium-high, and cook 2 minutes or until eggs begin to set. Transfer to the oven and cook until the eggs set, about 5 minutes.
  52. Southern Breakfast (for Dinner): Combine ½ tbsp. lemon juice, a dash of Tabasco sauce, and ¼ lb. peeled and deveined shrimp. Heat ½ tbsp. olive oil in a pan over medium heat and add 1/8 cup chopped onion, 1 tbsp. green bell pepper (diced), and 1 clove garlic (minced). Cook 5 minutes and then add shrimp mixture, 1 scallion (chopped), and 1/8 cup low-sodium chicken broth and cook an additional 3 to 5 minutes. Meanwhile, prepare ½ cup quick-cooking grits according to package instructions and stir in 1 tsp. butter and a pinch of salt (less than 5 minutes in the microwave). Serve with shrimp.

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