Sticking to a healthy diet doesn’t have to be time-consuming. These quick and delicious recipes will help you prepare nutritious meals in 20 minutes or less, perfect for busy days!
1. Avocado Toast with Egg
Ingredients:
- 2 slices of whole-grain bread
- 1 avocado
- 2 eggs
- Salt, pepper, and chili flakes to taste
Instructions:
- Toast the bread until golden.
- Mash the avocado and season with salt and pepper.
- Fry or poach the eggs.
- Spread avocado on the toast and top with eggs.
- Sprinkle chili flakes for extra flavor.
Time: 10 minutes
2. Quick Veggie Stir-Fry
Ingredients:
- 2 cups mixed vegetables (broccoli, bell peppers, carrots)
- 1 tablespoon olive oil
- 2 tablespoons soy sauce
- 1 clove garlic, minced
Instructions:
- Heat olive oil in a pan over medium heat.
- Add garlic and sauté for 30 seconds.
- Add vegetables and stir-fry for 5-7 minutes until tender-crisp.
- Drizzle soy sauce and stir well before serving.
Time: 15 minutes
3. Mediterranean Chickpea Salad
Ingredients:
- 1 can chickpeas, drained and rinsed
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions:
- Combine chickpeas, cucumber, tomatoes, and red onion in a bowl.
- Drizzle olive oil and lemon juice over the mixture.
- Season with salt and pepper, then toss well.
Time: 10 minutes
4. Grilled Chicken Wraps
Ingredients:
- 2 whole-grain tortillas
- 1 grilled chicken breast, sliced
- 1 cup mixed greens
- 1/4 cup shredded carrots
- 2 tablespoons hummus
Instructions:
- Spread hummus over each tortilla.
- Layer with chicken, greens, and carrots.
- Roll tightly and cut in half before serving.
Time: 15 minutes
5. Smoothie Bowl
Ingredients:
- 1 frozen banana
- 1/2 cup frozen berries
- 1/2 cup almond milk
- Toppings: granola, chia seeds, fresh fruits
Instructions:
- Blend banana, berries, and almond milk until smooth.
- Pour into a bowl and top with granola, chia seeds, and fresh fruits.
Time: 5 minutes