7 Healthy dishes: Quick and Easy

7 Healthy dishes: Quick and Easy

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. 

 Salmon with mixed vegetables

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:

  1. Preheat the oven to 375°F.

  2. Line a baking sheet with parchment paper.

  3. Season the salmon fillet with salt and pepper and place it on the baking sheet.

  4. Arrange the vegetables around the salmon.

  5. Drizzle with olive oil and season with salt and pepper to taste.

  6. Bake for 20-25 minutes, or until the salmon is cooked through and the vegetables are tender.

 grilled chicken breast

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:

  1. Preheat the grill to medium-high heat.

  2. Season the chicken breasts with salt and pepper.

  3. Grill the chicken for 5 to 6 minutes on each side, or until fully cooked.

  4. In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, red onion, and feta cheese.

  5. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper to make a dressing.

  6. Slice the chicken and add it to the salad. Toss to combine and drizzle with the dressing.

hummus in a bowl

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:

  1. Spread a quarter of the hummus on each tortilla

  2. Arrange the mixed vegetables on top of the hummus

  3. Sprinkle with feta cheese and season with salt and pepper

  4. Roll up the tortillas and cut in half

  5. Serve and enjoy

quinoa and black bean bowl

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:

  1. Cook the quinoa according to package instructions

  2. In a large bowl, combine the cooked quinoa, black beans, corn, red bell pepper, and red onion

  3. In a small bowl, whisk together the olive oil, lime juice, salt, and pepper to make a dressing

  4. Drizzle the dressing over the quinoa mixture and toss to combine

  5. Serve and enjoy

Shrimp and veggies

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:

  1. In a large pan or wok, heat the oil over medium-high heat

  2. Add the minced garlic and cook until fragrant

  3. Add the mixed veggies and stir-fry for 3-4 minutes

  4. Add the shrimp and stir-fry for another 2-3 minutes

  5. In a small bowl, mix together the soy sauce and cornstarch

  6. Pour the mixture over the shrimp and veggies and stir until the sauce thickens

  7. Season with salt and pepper to taste

chickpea bowl

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:

  1. Drain and rinse the chickpeas and place them in a bowl.

  2. Dice the bell pepper, cucumber, and red onion and add to the bowl.

  3. Squeeze lemon juice over the salad and add salt and pepper to taste.

  4. Stir everything together until well combined.

  5. Crumble feta cheese over the top, if desired, and add some fresh mint and parsley for flavor.

Tuna salad

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:

  1. In a medium bowl, combine the tuna, mayonnaise, red onion, celery, lemon juice, salt, and pepper.

  2. Mix well to combine.

  3. 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.


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