7 Healthy dishes: Quick and Easy
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Healthy eating is essential for maintaining a balanced lifestyle, but busy schedules can make it difficult to prepare healthy meals. If you're short on time but still want to eat well, these 7 healthy dishes are quick and easy to make and will provide you with the energy you need to tackle the day ahead.
Monday: Baked Salmon and Vegetables
Ingredients:
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1 salmon fillet
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1 small onion, diced
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1 bell pepper, sliced
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1 zucchini, sliced
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Salt and pepper to taste
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Olive oil
Instructions:
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Preheat the oven to 375°F.
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Line a baking sheet with parchment paper.
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Season the salmon fillet with salt and pepper and place it on the baking sheet.
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Arrange the vegetables around the salmon.
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Drizzle with olive oil and season with salt and pepper to taste.
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Bake for 20-25 minutes, or until the salmon is cooked through and the vegetables are tender.
Tuesday: Grilled Chicken Salad
Ingredients:
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2 boneless, skinless chicken breasts
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Mixed greens.
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1 cup cherry tomatoes, halved.
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1/2 cup cucumber, sliced.
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1/4 cup red onion, sliced.
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1/4 cup crumbled feta cheese.
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2 tablespoons olive oil.
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2 tablespoons balsamic vinegar.
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Salt and pepper to taste.
Instructions:
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Preheat the grill to medium-high heat.
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Season the chicken breasts with salt and pepper.
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Grill the chicken for 5 to 6 minutes on each side, or until fully cooked.
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In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, red onion, and feta cheese.
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In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper to make a dressing.
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Slice the chicken and add it to the salad. Toss to combine and drizzle with the dressing.
Wednesday: Veggie and Hummus Wrap
Ingredients:
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2 large flour tortillas.
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1/2 cup hummus.
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1 cup mixed vegetables (such as bell peppers, carrots, and cucumber).
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2 tablespoons crumbled feta cheese.
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Salt and pepper to taste.
Instructions:
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Spread a quarter of the hummus on each tortilla
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Arrange the mixed vegetables on top of the hummus
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Sprinkle with feta cheese and season with salt and pepper
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Roll up the tortillas and cut in half
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Serve and enjoy
Thursday: Quinoa and Black Bean Bowl
Ingredients:
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1 cup quinoa
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1 can black beans drained and rinsed
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1 cup corn kernels
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1 red bell pepper, diced
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1/2 red onion, diced
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2 tablespoons olive oil
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2 tablespoons fresh lime juice
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Salt and pepper to taste
Instructions:
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Cook the quinoa according to package instructions
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In a large bowl, combine the cooked quinoa, black beans, corn, red bell pepper, and red onion
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In a small bowl, whisk together the olive oil, lime juice, salt, and pepper to make a dressing
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Drizzle the dressing over the quinoa mixture and toss to combine
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Serve and enjoy
Friday: Shrimp Stir-Fry
Ingredients:
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8 ounces of shrimp peeled and deveined
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1 cup of mixed veggies (broccoli, carrots, bell peppers, etc.)
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1 tablespoon of oil
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2 cloves of garlic, minced
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2 tablespoons of soy sauce
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1 teaspoon of cornstarch
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Salt and pepper to taste
Instructions:
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In a large pan or wok, heat the oil over medium-high heat
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Add the minced garlic and cook until fragrant
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Add the mixed veggies and stir-fry for 3-4 minutes
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Add the shrimp and stir-fry for another 2-3 minutes
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In a small bowl, mix together the soy sauce and cornstarch
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Pour the mixture over the shrimp and veggies and stir until the sauce thickens
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Season with salt and pepper to taste
Saturday: Chickpea Salad
Ingredients:
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1 can of chickpeas
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1 bell pepper
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1 cucumber
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1 red onion
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1 lemon
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Salt and pepper to taste
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Optional ingredients: feta cheese, mint, parsley
Instructions:
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Drain and rinse the chickpeas and place them in a bowl.
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Dice the bell pepper, cucumber, and red onion and add to the bowl.
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Squeeze lemon juice over the salad and add salt and pepper to taste.
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Stir everything together until well combined.
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Crumble feta cheese over the top, if desired, and add some fresh mint and parsley for flavor.
Sunday: Quick and Easy Tuna Salad
Ingredients:
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1 can of tuna, drained
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1 tbsp mayonnaise
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1 tbsp diced red onion
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1 tbsp diced celery
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1 tsp lemon juice
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Salt and pepper to taste
Instructions:
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In a medium bowl, combine the tuna, mayonnaise, red onion, celery, lemon juice, salt, and pepper.
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Mix well to combine.
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Serve the tuna salad on whole-grain bread or crackers for a filling lunch.