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