1. Vegetable pizza. Top a pre-cooked whole grain crust, English muffin or pita and top with low-sodium pasta sauce, mozzarella cheese and a bunch of chopped vegetables, including peppers, onions, mushrooms and broccoli. Broil on high for 3-5 minutes until cheese is melted. Add a garden salad on the side and you’re enjoying a balanced meal in 15 minutes or less.
That’s quicker and better for you (and your wallet) than takeout.
2. Chicken and cashew stir-fry. Buy fresh or frozen cut vegetables, and pre-cooked chicken. Slice chicken into bite sized pieces and stir-fry on high heat 10-15 minutes with a low-sodium soy sauce. Top with cashews. Make instant brown rice – it’s ready in about 10 minutes. That’s quicker and better for you – and your wallet – than takeout.
3. Tuna pasta salad Whole-grain pasta noodles, water-packed canned tuna, chopped tomatoes, cucumbers and red onion are the raw materials for a quick and healthy meal. Dress with a homemade vinaigrette. Tuna is rich in protein and omega-3 fatty acids that aid muscle repair and recovery.
4. Greek salad. Romaine lettuce, tomatoes, cucumbers, beets and red onions are loaded with essential nutrients. Add a can of low-sodium chickpeas (garbanzo beans) for minerals like iron and magnesium. Sprinkle on feta cheese and light Greek dressing for extra goodness.
5. Hummus and turkey wrap. Spread hummus on a whole-wheat wrap, then layer on low-sodium deli turkey, baby spinach, tomatoes, cucumber and bell peppers. Hummus is lower in saturated fat than mayonnaise but creamy enough to make your sandwich moist.
6. Bean burrito. Fill a whole-grain wrap with low-sodium refried beans or pinto beans, cheddar cheese, salsa and baby spinach. Kick up the nutrition with more sliced bell peppers and tomatoes.
7. Breakfast anytime. Scramble up a couple eggs with whole-wheat toast. You get about 7 grams of protein per egg. Add fresh or frozen veggies for more nutrition or lower-in-fat Canadian bacon when you need a heartier recovery meal.
Do you have a quick and easy healthy meals you rely on? Share them in Comments so we can all learn from each other.