Today implies a hectic life where there is little time left to prepare quality meals.
Most people succumb to temptation and eat in the first fast food, while those who really try to watch what they take in mostly eat ready-made industrial products.
In this text, I will give you a few examples of meals that are healthy, have no added artificial sweeteners, preservatives and additives, and are also quick to prepare.
1. Oatmeal overnight
Overnight oats can be a simple option for breakfast that does not require morning preparations. In addition, they are made from basic ingredients that are quite cheap.
Oats are also a good source of beta-glucan fiber, which can help lower cholesterol levels and reduce the risk of heart disease. (1).
There are really many recipes with oatmeal on the Internet, which have expanded overnight.
2. Stuffed avocado toast
Avocado toast can be a nutritious breakfast, because avocado is a good source of healthy fats, which are the most saturated nutrient.
Stir in a slice of whole grain bread. In a small bowl, crush half an avocado with a little lemon juice. Spread this on toast.
To boost the protein, add one or two eggs. Drizzle with shredded cheese, chopped walnuts, seeds, greens or cherry tomatoes.
3. Omelet with cheese
Eggs are an excellent source of protein, as well as several vitamins and minerals that are important for health.
Pre-fry eggs with asparagus, zucchini or paprika and enjoy after only a few minutes of cooking.
You can also make an omelette with cheese, which will be more filling for many due to the higher intake of fat and protein.
4. Chocolate chia pudding
Chia seeds are full of antioxidant compounds. Antioxidants help fight reactive molecules called free radicals, which damage cells and can lead to disease (2).
Chia pudding can be made in really many variations. Pour a cup of coconut milk into a bowl. Add a scoop of chocolate protein and 2 tablespoons of chia seeds and mix all the ingredients well.
Put everything in the fridge for 1 hour to form a gel of chia seeds and make a thick pudding. Pudding is even better if you leave it in the fridge overnight, if you can wait that long. 🙂
5. Cups of bell peper with eggs
For a simple breakfast with vegetables, cut the peppers in half lengthwise and remove the stems and seeds. Place them in a greased baking sheet and bake for 15 minutes at 175 ° C (350 ° F).
Take the dish out of the oven and carefully break the egg into each pepper. Bake them for another 15 minutes or until the eggs are cooked to your liking. Garnish with herbs, red pepper flakes or cheese.
In this meal, not only will you get nutrients from eggs, but peppers are also a great source of nutrients that support immunity, such as vitamins A and C. (3).
Keep in mind that cooking can destroy vitamin C. Therefore, a shorter cooking / frying time is desirable when trying to preserve the vitamin C content.
6. Italian pasta salad
Pasta salad can be a balanced, nutritious meal. It can be made from cooked pasta, vegetables without starch and meat, cheese or beans.
In addition, the pasta salad is served cold and is well kept in the refrigerator and lunch boxes.
To 100g of pasta, add a little diced chicken, mozzarella cheese or white beans if you do not eat animal protein, and for additional fiber, use whole grain pasta or add broccoli, for example.
Use extra virgin olive oil for topping, it is also full of monounsaturated fats important for heart health (4).
7. Baked potatoes with healthy toppings
Baked potatoes are one of the more affordable bases for a healthy meal. In addition, potatoes are incredibly nutritious, providing potassium, magnesium, iron and vitamins B6 and C. (5).
As they provide energizing carbohydrates, add a source of protein, some starch-free vegetables and a healthy fat for a balanced meal. My suggestion is beef as a source of protein, because it also contains a large amount of iron, which is vital for red blood cells that transport oxygen in the body, and vitamin B12, which helps your body produce red blood cells. (6, 7).
If you only want quality carbohydrates, you can simply cook sweet potatoes (sweet potatoes), roll them in aluminum foil and have a healthy meal full of nutrients to take away.
8. Chicken or tuna with salad
For a delicious meal that is on the table in less than 20 minutes, try chicken breast and a salad made from ingredients – tomato, mozzarella and basil (caprese).
If you don’t have time to prepare, simply use tuna in a piece instead of chicken, and you get an instant meal with an additional emphasis on healthy fats.
Chicken provides protein, while tomato is a source of lycopene, an antioxidant compound that improves heart health (8).
9. Noodles with chicken and peanuts
Noodles as a source of carbohydrates, chicken as a source of protein and peanuts as a source of healthy fats – all in about 20 minutes.
If you want a meal that will keep you full longer, you can also add your favorite vegetables as an additional source of fiber.
10. Sandwich with cheese and salmon
Insert a couple of salmon leaves between two slices of whole grain bread, spread them with ella or some other protein cheese and add a couple of lettuce leaves. You get a top meal in two minutes.
Salmon is one of the best sources of omega-3 fatty acids in the diet. Omega-3s help boost brain health and prevent plaque buildup associated with heart disease in the arteries (9).
11. Protein semolina
This is my favorite post-workout recipe.
Pour into a bowl 100g of semolina, one scoop of whey protein and simmer over low heat until you get a creamy mixture. Over add cubes of dark chocolate, blueberries or raspberries as desired.
That’s it buddies, I hope you like my ideas for quick, easy and healthy meals!