Eating healthy doesn’t have to mean spending hours on meal prep. With a little creativity and the right recipes, you can prepare wholesome, delicious meals in under 30 minutes. I’ve created these five recipes for busy people who want to eat better without feeling overwhelmed.

Let’s get started!

1. Avocado Toast with a Poached Egg

Time: 10 minutes
Nutritional Value: Healthy fats, protein, fiber, antioxidants

Ingredients:

• 1 ripe avocado
• 1 egg
• 2 slices whole-grain bread
• Salt and pepper to taste
• A pinch of chili flakes (optional)
• A squeeze of lemon juice

Instructions:

1. Toast the bread until golden and crispy.
2. While the bread is toasting, poach the egg in simmering water for 3-4 minutes until the white is set but the yolk is still runny.
3. Smash the avocado with a fork and mix in a pinch of salt, pepper, and lemon juice.
4. Spread the avocado mixture on the toasted bread and top with the poached egg.
5. Sprinkle with chili flakes for an extra kick and serve immediately!

2. Veggie Stir-Fry with Tofu and Brown Rice

Time: 20 minutes
Nutritional Value: Plant-based protein, fiber, vitamins, antioxidants

Ingredients:

• 1 block firm tofu, pressed and cubed
• 1 cup mixed vegetables (carrots, bell peppers, broccoli, peas)
• 1 tablespoon olive oil
• 2 tablespoons soy sauce
• 1 teaspoon garlic powder
• 1 tablespoon sesame oil
• 1 cup cooked brown rice

Instructions:

1. Heat the olive oil in a large pan or wok over medium heat. Add the tofu cubes and cook until golden and crispy, about 7-8 minutes. Set aside.
2. In the same pan, add a bit more oil and toss in the vegetables. Stir-fry for 5-6 minutes until tender-crisp.
3. Add the tofu back into the pan and stir in the soy sauce, garlic powder, and sesame oil. Cook for an additional 2 minutes.
4. Serve the stir-fry over the cooked brown rice and enjoy!

3. Sweet Potato & Chickpea Buddha Bowl

Time: 25 minutes
Nutritional Value: Complex carbs, protein, fiber, vitamins, minerals

Ingredients:

• 1 medium sweet potato, cubed
• 1 cup canned chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 teaspoon cumin
• Salt and pepper to taste
• 1 cup spinach or kale
• 1/4 avocado, sliced
• Tahini dressing or hummus (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the cubed sweet potato and chickpeas in olive oil, paprika, cumin, salt, and pepper.
2. Roast on a baking sheet for 20-25 minutes, flipping halfway through, until the sweet potatoes are tender and chickpeas are crispy.
3. Assemble the bowl by layering spinach or kale, roasted sweet potatoes, chickpeas, and avocado.
4. Drizzle with tahini dressing or a scoop of hummus for extra flavor. Serve warm.

4. Quick Chicken and Vegetable Soup

Time: 30 minutes
Nutritional Value: Lean protein, fiber, vitamins, hydration

Ingredients:

• 2 boneless, skinless chicken breasts, diced
• 1 carrot, diced
• 1 celery stalk, diced
• 1 small onion, chopped
• 1 can diced tomatoes
• 4 cups chicken broth
• 1 teaspoon dried thyme
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. In a large pot, heat a little oil over medium heat. Add the diced chicken and cook until browned, about 5-6 minutes.
2. Add the chopped carrot, celery, and onion, and sauté for another 3-4 minutes until softened.
3. Stir in the diced tomatoes, chicken broth, thyme, garlic powder, salt, and pepper. Bring the soup to a simmer and cook for 15-20 minutes.
4. Adjust seasoning as needed and serve hot!

5. Spaghetti with Tomato Basil Sauce

Time: 25 minutes
Nutritional Value: Carbs, fiber, antioxidants, vitamins

Ingredients:

• 2 cups whole wheat spaghetti
• 2 cups canned crushed tomatoes
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• Fresh basil leaves (for garnish)
• Salt and pepper to taste
• Grated Parmesan cheese (optional)

Instructions:

1. Cook the spaghetti according to package instructions. Drain and set aside.
2. In a pan, heat olive oil over medium heat and sauté the garlic until fragrant, about 1 minute.
3. Add the crushed tomatoes, oregano, salt, and pepper. Simmer for 10-15 minutes to allow the flavors to combine.
4. Toss the cooked spaghetti in the tomato sauce, and garnish with fresh basil leaves and grated Parmesan if desired.

Why These Recipes Work:

These meals are quick, nutritious, and can be customized to your taste. Each recipe is designed to give you a balanced amount of protein, carbs, healthy fats, and fiber to keep you energized throughout the day. Whether you're meal prepping for the week or just need something quick, these dishes are perfect for any time crunch.