Here are some easy, nutritious, and time-saving recipes to keep your meals balanced and flavorful:
1. Mediterranean Quinoa Salad
Ingredients:
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, halved
- ½ cucumber, diced
- ¼ cup feta cheese (optional)
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt, pepper, and dried oregano to taste
Steps:
- Combine quinoa, tomatoes, cucumber, and feta in a bowl.
- Drizzle olive oil and lemon juice over the mixture.
- Toss and season with salt, pepper, and oregano.
Ready in: 15 minutes
2. Stir-Fried Veggies with Chicken
Ingredients:
- 1 chicken breast, sliced thinly
- 2 cups mixed vegetables (e.g., bell peppers, broccoli, carrots)
- 2 tbsp soy sauce
- 1 tsp sesame oil
- 1 tsp minced garlic
Steps:
- Heat sesame oil in a pan, add chicken, and cook until golden.
- Add garlic and mixed vegetables; stir-fry for 5 minutes.
- Pour soy sauce over the mixture and cook for another 2 minutes.
Ready in: 20 minutes
3. Avocado Toast with Egg
Ingredients:
- 1 slice of whole-grain bread
- ½ avocado, mashed
- 1 boiled or poached egg
- Pinch of chili flakes and salt
Steps:
- Toast the bread and spread mashed avocado on top.
- Place the egg over the avocado and sprinkle with chili flakes and salt.
Ready in: 10 minutes
4. One-Pan Salmon and Veggies
Ingredients:
- 1 salmon fillet
- 1 cup asparagus or green beans
- 1 tbsp olive oil
- 1 tsp garlic powder
- ½ tsp paprika, salt, and pepper
Steps:
- Preheat oven to 400°F (200°C).
- Place salmon and veggies on a lined baking tray.
- Drizzle with olive oil, season, and bake for 15-20 minutes.
Ready in: 25 minutes
5. Protein-Packed Smoothie Bowl
Ingredients:
- 1 frozen banana
- 1 cup spinach
- ½ cup Greek yogurt
- 1 scoop protein powder (optional)
- Toppings: granola, nuts, or fresh fruits
Steps:
- Blend banana, spinach, yogurt, and protein powder until smooth.
- Pour into a bowl and add toppings of your choice.
Ready in: 5 minutes
These recipes are quick, healthy, and easily customizable for your preferences. Perfect for a busy lifestyle!