Busy professionals have no time to eat healthy. But with a little planning and some quick recipes you can eat healthy without sacrificing time. Here are some easy and healthy recipes for your busy life in 2024.
Oatmeal Breakfast Jars
Start your day with oatmeal breakfast jars. Layer rolled oats, Greek yogurt, chia seeds and your choice of fruits in mason jars. Drizzle with honey and top with nuts for extra crunch. These can be prepared in advance and stored in the fridge for up to 3 days, so they are a grab and go option.
Mediterranean Chickpea Salad
This salad is packed with protein and fiber so it’s a great lunch option. Combine canned chickpeas, diced cucumbers, cherry tomatoes, red onion and feta cheese. Dress with olive oil, lemon juice, salt and pepper. This can be made ahead of time and is perfect for meal prep; it will keep in the fridge for several days.
One-Pan Roasted Chicken and Veggies
For a quick dinner option try one-pan roasted chicken and veggies. Toss chicken thighs with your favourite veggies—like bell peppers, zucchini and carrots—in olive oil and seasonings. Roast everything on one baking sheet for about 30 minutes at 400°F (200°C). This is easy to make and minimizes cleanup.
Easy Weeknight Lo Mein
Feeling like takeout? Make Easy Weeknight Lo Mein in 25 minutes. Sauté your choice of protein (chicken, shrimp or tofu) with garlic and ginger, then add cooked noodles and a mix of veggies. Toss everything with soy sauce or teriyaki sauce and you have a meal that’s just like the restaurant.
Freezer-Friendly Breakfast Burritos
Make freezer friendly breakfast burritos for those crazy mornings. Scramble eggs with spinach, bell peppers and cheese. Wrap the mixture in tortillas and freeze individually. In the morning just reheat one and you’ll be energized all day.
Chickpea Salad Sandwich
For a quick and filling lunch try a chickpea salad sandwich. Mash canned chickpeas with diced celery, red onion, Greek yogurt or mayo, mustard, salt and pepper. Serve on whole grain bread or lettuce wraps and you’re done in minutes.
30-Minute Italian Chicken Skillet
This one-pan Italian chicken skillet is perfect for busy wee nights. Cook chicken breasts in olive oil until browned; add spinach, sun-dried tomatoes, garlic and Italian herbs. Simmer until the chicken is cooked through. Serve over whole grain pasta or quinoa for a complete meal.
Smart Snacking
Don’t forget to snack! Prepare healthy options like pre-portioned nuts, fruit slices or homemade energy balls to keep you going all day. Having healthy snacks on hand will help you resist unhealthy options.
These quick and healthy recipes can be added to your weekly routine and fit into your busy life. With a little prep you can have healthy meals that support your health goals without the daily cooking stress.