14 Quick And Easy Healthy Meals

These quick and easy healthy meals are designed for convenience; built for health – perfect if you have a packed schedule, but don’t want to compromise your health.

You can refrigerate most of these healthy meals for at least a day, which makes them ideal for weekend and evening prep.

They’re also budget friendly.

14 Quick And Easy Healthy Meals

1. Bite-Sized Egg Breakfast Cups.  

At a Glance…

• Time: 30 minutes.
• Ingredients: 10 (mix and match)
• Health score: 9/10
• Profile: High in vitamin C, K, Iron, Copper, B vitamins and folate.
• Benefits: Freezer friendly, High satiety rating, High protein, Healthy fats.

I eat eggs most mornings so I was delighted to stumble across this recipe.

Like most of us, I lead a busy life, and these bite-sized treats have streamlined my mornings.

Versatile and convenient, you can squeeze them in during your morning routine or commuting to work. 

The eggs and mix and match veggie ingredients is a genius combination and a perfect solution to starting your morning with some of your ‘5 a day’.

Moreover, the healthy fats and proteins in the egg will keep you fueled till lunchtime.

Get the recipe here.

View also: 20 Ketogenic Recipes for Losing Weight

2. Frozen Breakfast Quesadillas. 

At a Glance…

• Time: 25 minutes.
• Ingredients: 9
• Health score: 8/10
• Profile: Gluten-free, Low carb, High Protein, Low calorie.
• Benefits: Weight Watchers approved, Freezer friendly, Heart health, AM Energy.

The eggs provide an infusion of vitamins B2, B6 and B12, ideal for morning pizazz.

Furthermore, the high protein content is far superior to boxed cereals for promoting fullness and sustained energy till lunch.

Black beans contain quercetin and saponins which can protect the heart.

The high fiber content forms an effective tag team with the egg’s protein to combat mid-morning cravings.

In addition, beans are great at blocking the ‘hunger hormone’ ghrelin.

All-in-all a quick and easy healthy meal that provides sustained energy and long-lasting fullness.

By Kristen Mccaffrey at Slender Kitchen.  Get the recipe here.

3. Vegan Avocado Toast.  

At a Glance…

• Time: 5 minutes (no cook).
• Ingredients: 3
• Health score: 9/10
• Profile: High fiber, Healthy fats, Rich in folate, vitamin C and potassium.
• Benefits: Heart health, Lowers cholesterol, Soothes arthritis, AM energy burst.

Toast topped with creamy avocado and easy to eat on the way to the office.

The fruit is loaded with fiber plus cholesterol-lowering monounsaturated fats.

But don’t let the simplicity of this meal fool you.

Avocados are a nutrient-dense food and contain nearly 20 vitamins and minerals.

The healthy monounsaturated fats present in avocados combined with their high fiber content will banish any pre-lunch cravings.

One of the key health ingredients in avocados is oleic acid.  Oleic acid supercharges your muscles and brain…perfect for a morning energy burst.

Lastly, avocados have also shown promise in the fight against cancer and relief for arthritis sufferers.

Definitely, scores highest on the convenience/health ratio.

By Dana at Minimalist Baker.  Click here for the recipe.

View: 18 Low Carb Meals for Weight Loss

4. Overnight Coconut Quinoa Porridge with Berries.   

At a Glance…

• Time: 15 minutes.
• Ingredients: 8
• Health score: 8/10.
• Profile: High protein, high fiber, magnesium and iron-rich.
• Benefits: AM Energy, Plant Power, Highly portable, Anti-microbial and Anti-fungal.

Delicious and healthy, this healthy breakfast will save you a ton of time during the morning dash.

Quinoa is a rich source of iron and magnesium, both essential for healthy energy levels.

The benefits of coconut are numerous.  But of particular note for energizing your mornings, coconut improves brain function, energy and endurance.

Chia seeds are another nutritional treasure trove delivering massive amounts of nutrients with few calories.

They’re loaded with antioxidants, high in fiber and similar to quinoa, are also high in magnesium.

By Rachel Brathen.  Recipe available here.

5. 30 Minute Orange Ginger Zucchini Noodle & Chickpea Bowls. 

At a Glance…

• Time: 30 Minutes
• Ingredients: 14
• Health score: 8/10
• Profile: Gluten-free, Vegetarian, Vegan, vitamin A, magnesium, folate, potassium, copper, and phosphorus.
• Benefits: Digestion, Lowers cholesterol, Eye health.

Bursting with orange and ginger overtones, this Mexican inspired dish will have you drooling.

Ginger is one of the world’s healthiest, healing foods.  It’s recommended for digestion, nausea, even motion sickness.

Zucchini is well known to reduce weight, yet still boosting the nutrient value of your diet.

It helps fight off high cholesterol levels and is an all-round health builder, especially in protecting your eye health.

Reviews: ‘My favorite summer ingredient is zucchini. I love it practically every way imaginable’.

By Izzy at She Likes Food.  Click here for the recipe.

Related: 8 Superfood Detox Smoothies (To Boost the Loss of Toxins!)

6. Zesty Shrimp & Black Bean Salad. 

At a Glance…

• Time: 20 minutes (no-cook)
• Ingredients: 11
• Health Score: 9/10
• Profile: Gluten-free, Low calorie, Low sodium, Low sugar.
• Benefits: Diabetic approved, Longevity, Healthy heart.

Perfect for those hot summer days.

This is an ideal quick healthy meal if you want a low-calorie dish that still leaves you feeling full.

The key is in the whopping 21g of protein per serving paired with cider vinegar.

Both are fat loss winners with guaranteed satiety levels and fat burning properties.

The tomatoes are packed with the powerful antioxidant ‘lycopene’ – nature’s sunblock.  Whilst peppers contain more vitamin C than your typical citrus fruit.

Shrimps are one of the highest sources of zinc, a mineral in which many of us are lacking.  (The World Health Organization reports a global zinc deficiency of 31%).

Salads leave plenty of room for improvisation, so feel free to experiment.

You may want to add some avocado, or substitute the shrimps for boiled eggs.  However, be mindful that this will alter the meals nutrition profile.

Reviews: ‘I found this recipe and can’t stop raving about it. It was so easy to make. You can substitute larger shrimp with smaller shrimp. To brighten the flavors at the end, I squeezed a 1/2 lime. Very yummy! I’m making this for my next summer party’.

From Eating Well.  Recipe here.

7. Hoisin Wraps. 

At a Glance…

• Time: 10 Minutes
• Ingredients: 6
• Health score: 9/10
• Profile: Low fat, High Fibre, High protein.
• Benefits: Heart health, Immunity, Cancer prevention, Thyroid support.

Ideal if you’re short on time.  A lightning quick 10-minute prep time leaves no excuses to neglect your health.

Most of the health benefits come from the ‘superfood’ watercress which also provides a peppery, crisp bite to this dish.

The spring onions support heart health and are excellent sources of vitamin K.

Furthermore, the high protein content will keep hunger locked up till evening.

Reviews: ‘Quick, easy, healthy and Yummy! Great for outdoor eating in the summer!’.

From BBC Good Food.  Recipe available here.

Read: Top 25 Foods for Diabetics

8. Bulgur with Creamy Spiced Carrot and Raisin. 

At a Glance…

• Time: 15 minutes.
• Ingredients: 10
• Health score: 8/10
• Profile: High Fibre, High Calcium, High protein, Vitamin A.
• Benefits: Digestion, Healthy skin, Eye health.

Both sweet and savory, easy healthy meal is sure to satisfy anything you might be craving.

Bulgur is low in fat, high in minerals like manganese, magnesium and iron, plus it’s a good source of plant-based protein and fiber.

Carrots give us healthy skin and eyes.  They provide a crunchy contrast to the bulgur wheat whilst pairing up nicely with the raisins.

Greek yogurt reigns supreme for calcium, is a natural source of probiotics and has fewer carbohydrates but more protein than regular yogurt.

By Delish. Click here for the recipe.

9. Spinach Ricotta Lasagne in a Mug. 

• Time: 15 minutes.
• Ingredients: 9
• Health score: 8/10
• Profile: Vitamins A, C, E and K, High in Iron, magnesium potassium and calcium.
• Benefits: Blood sugar levels, Anti-cancer, Cardiovascular system, Colon health.

Spinach enjoys something of ‘superfood’ status.

It’s been shown to help regulate diabetes owing to its alpha-lipoic acid content, which lowers glucose levels and increases insulin sensitivity.

Secondly, dark, leafy greens can lower the risk of cancer, as they’re packed with chlorophyll.

In addition, spinach is recommended for people with high blood pressure.  The high potassium content combats the damaging effects of too much sodium.

Lastly, sufferers of brittle bone will benefit from the high amounts of vitamin K which helps in the absorption of calcium.

Reviews: ‘I love mug cooking! It’s so easy when you just need something fast. This lasagne is brilliant!’

by Lisa Lin at Healthy Nibbles & Bits. Available here.

View: 15 Zero Calorie Foods for Weight Loss

10. Roasted Vegetable Buddha Bowls.

At a Glance…

• Time: 25 minutes.
• Ingredients: 16.
• Health score: 10/10.
• Profile: High fiber, Vitamin C, K, E, Rich in folate and potassium.
• Benefits:  Youthful skin, Vegetarian, Cancer protection, Aids digestion, Controls blood sugar.

A host of vegetables earns this Asian delight a health score of 10/10.

Loaded with 10 healthy ingredients, this dish really does bring everything to the table.

It’s hard to pinpoint a single lacking nutrient.

Its 3 cruciferous vegetables, broccoli, sprouts and cabbage are high in sulfur-containing compounds linked to anti-cancer research.

The texture of squash and chickpeas compliment the vegetables beautifully, each mouthful offering a new experience.

The colors make for a dazzling combination – a treat for the taste buds and the eyes.

Reviews: This bowl looks so tasty and hearty! Love all the veggies. No one would even miss the meat!

By Kelly at Life Made Sweeter.  Recipe here.

11. Honey Sesame Chicken Lunch Bowls.

At a Glance…

• Time: 30 Minutes
• Ingredients: 14
• Health score: 8/10
• Profile: High protein, Vitamins A, C, E, K, folate and chromium.
• Benefits: Collagen for youthful skin, Regulates blood sugar, Energy boost, weight loss. 
  

Note: The recipe indicates snap peas, but I decided to follow the photo and use asparagus.  One of my favorite greens, asparagus is rich in chromium, essential for energy production.

A surprising benefit of chicken is to leverage the effects of the veggies in controlling blood sugar and the risk of cancer.

Trying to lose weight?

The high protein content of this dish is perfect to melt away fat.  Eating high protein delivers a satiety boost and combats late night cravings.

Make sure you choose organic chicken which is free from artificial hormones.

The honey and sesame flavors of this recipe transcend any healthy eating I’ve ever experienced.

It just goes to show you don’t have to compromise on taste to eat healthily.

Reviews: ‘I need these lunch bowls in my life! Such a quick and easy way to ensure a healthy lunch on the go! I love it!’.

by Denise at Sweet Peas and Saffron.  Click here for the recipe.

12. Dark Chocolate Trail Mix Bites.

The great thing I found with these dark chocolate trail mix bites is how customizable they are.

They’re small making them the perfect portable snack and at only two or three bites go a long way to solving portion control.

I’m a true cacao fiend, snacking on organic nibs almost daily.

However, they don’t travel well and can end up all over the place so these handy bites are the ideal solution.

They make for a superb mid-afternoon pick-me-up as a compound called theobromine in the chocolate delivers a caffeine-like hit without the jitters.

Furthermore, cacao is also a fantastic source of magnesium giving you a 2x energy boost.

The pumpkin seeds, almonds and coconut oil, give these treats a crunchy texture all the while, the healthy fats and proteins work miracles on hunger cravings.

by Jessica & Stacie at Real Food Dietitians.  Available here.

Related: 10 Low Carb Food Swaps for Weight Loss

13. Peanut Butter Protein Balls.  

3 ingredients…5 minutes to make.

What’s not to love about that?

Latifa suggests these healthy snacks are perfect for post-workout recovery.

This is a time when your body needs proteins and carbs, conveniently provided in these handy, portable balls.

Oats are rich in a specific type of fiber called beta-glucan.  This special type of fiber is known to help lower levels of bad cholesterol.

Oats are also high in selenium, zinc and vitamin E.

Often overlooked as a health food, peanuts have been shown to fight stomach cancer, heart disease, Alzheimer’s and reduce the chances of stroke.

by Latifa at Tifness.  Recipe available here.

14. Apple & Banana Quinoa Oat Bites.

Designed for babies; enjoyed by all!

Quinoa and oats making another appearance but I wanted to include something with bananas owing to their popularity.

Bananas are still holding their own despite other rising stars such as avocados.

But did you know that one banana can provide nearly 10 percent of your daily fiber?

Its high vitamin B6 can also protect against type 2 diabetes.

by Ciara Attwell at My Fussy Eater.  Click here for the recipe.

Many dieters view snacking as the anti-Christ of weight loss but bananas are a great weight loss food.  They taste sweet and are extremely filling.

I hope you enjoyed these 14 quick and easy healthy meals.

Balanced and varied, there should be enough here to satisfy most tastes and dietary requirements.

Have you tried making any of these recipes?  Which is your favorite?  Post your comments below.

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