10 Healthy Meals In Under 10 Minutes

You’re busy and don’t have the time, you don’t know enough about which foods are healthy or not, you don’t cook, insert another lame excuse here…


Sure, eating healthy takes a little effort, but it doesn’t have to take up a ton of your time. While fast food and leftovers are cheap, quick, and comfortable, they don’t really do anything for you other than fill you up. Why not put some good in you instead? “But there just isn’t any time!” Sure there is!


Here are 10 healthy meals you can whip up in no time:

1. Green Frozen Mango Smoothie

Frozen Mango Smoothie

    Ingredients:

    Spinach 1 oz

    Banana, ripe ½ medium

    Vanilla protein powder 2 tsp

    Frozen mango 1 oz

    Coconut milk, unsweetened 1 cup

    Almond butter 2 tsp

    Rolled oats ½ cup


    Preparation:

    Blend all the listed ingredients together and your smoothie is ready.

     

    2. Boiled Eggs with Whole-Grain Bread

    Whole grain bread and eggs

    Ingredients:

    Cucumbers 1 medium

    Whole Grain Bread 2 slices

    Egg 2 medium


    Preparation:

    1. Cook the eggs for 7 minutes in a saucepan of simmering water. Drain, cool under cold running water, and peel. 
    2. Serve with toasted whole-grain bread and cucumber.   

     

    3. Smoked Salmon and Avocado Bagel

    Smoked Salmon Bagel

    Ingredients:

    Smoked salmon fillet 2 oz

    Avocado ½ medium
    Whole Grain Bagel 1 piece

    Lemon juice ½ tsp

    Ground black pepper a pinch


    Preparation:

    1. Using a sharp knife, slice the bagel in half. Toast the bagel, if desired.
    2. Using a fork, mash the avocado. Add the lemon juice and black pepper, toss well.
    3. Fill the bagel with the remaining ingredients.

     

    4. Broccoli and Parmesan Cheese Soup

    Brokoli Soup

    Ingredients: 

    White onion ½ medium

    Broccoli 4.5 oz

    Celery 2 stalks

    Olive oil 1 tsp

    Chicken broth 3 oz

    Fat-free milk 3 oz

    Salt a pinch

    All-purpose wheat flour, enriched 1 tbsp

    Ground black pepper a pinch

    Grated Parmesan Cheese, reduced fat 2.5 oz


    Preparation:

    1. Trim and peel broccoli stems.
    2. Blanch chopped broccoli and florets in boiling water just until bright green, about 2 minutes. Drain and set aside.
    3. Heat olive oil in a saucepan over medium heat. Cook onion and celery for about 4 minutes. Whisk in flour and cook for 1 minute. Add broth and milk. Cook, stirring constantly until mixture simmers and thickens about 5 minutes.
    4. Add chopped broccoli, grated cheese, ground black pepper, and salt. Stir until cheese melts and soup is heated through about 3 minutes

     

    5. Grilled Chicken Breast with Asparagus, Broccoli, and Basmati Rice

    Grilled Chicken

    Ingredients:

    Spinach 1.5 oz

    Asparagus 3.5 oz

    Basmati Rice, Dry 1.5 oz

    Olive oil ½ tbsp

    Salt a pinch

    Ground black pepper a pinch

    Broccoli florets 2 oz

    Chicken breast, raw 2 oz

    Ground Paprika a pinch


    Preparation:

    1. Place on the chicken, broccoli florets, and asparagus on a baking sheet. Season the chicken, broccoli, and asparagus with salt and pepper. Sprinkle the paprika over the chicken.
    2. Bring the pot with water to a boil. Add some salt. Once the water is boiling, add the rice. Reduce the heat to a simmer, cover, and cook until rice is tender, for about 15 minutes.
    3. Preheat the broiler. Add some olive oil, chicken, broccoli, and asparagus. Cook for 6-8 minutes until chicken is fully cooked and browning. Cooking time will depend on the thickness of the chicken.

    Pay attention to the labels of products because of the possibility of cross-contact with gluten! 

     

    6. Kale Caesar Quinoa Bowl with Cheddar

    Caesar Qinoa Salad

    Ingredients:

    Kale 3 oz

    Olive oil 1 tsp

    White Quinoa (Dry) a pinch

    Ground black pepper a pinch

    Lemon juice 1 tsp

    Pine Nuts 1 tbsp

    Garlic, minced 1 clove

    Hot Water 1 tbsp

    Chicken breast, raw 2 oz

    Cheddar Cheese, fat-free 1 oz


    Preparation:

    1. Cook the quinoa according to package directions. Massage the kale to slightly soften it. This can be done with a touch of oil, lemon juice, or cooking spray.
    2. Add some olive oil to the pan and cook the sliced chicken for about 7-15 minutes.
    3. Whisk together the water, mayonnaise, olive oil, lemon juice, garlic, pepper, and half the Cheddar cheese. Taste and season as needed.
    4. Toss together the quinoa, chicken, kale, and dressing. Top with Cheddar cheese and pine nuts.
    5. If making this for meal prep, pack the dressing separately.

     

    7. Salad with Shrimp and Avocado

     Healthy Shrimp and Avocado Salada

    Ingredients:

    Lettuce 1.5 oz

    Cucumbers 1 medium

    Garlic 2 cloves

    Avocado ½ medium

    Shrimps 2 oz

    Salt a pinch

    Ground black pepper a pinch

    Honey 1 tsp

    Cherry tomatoes 5 medium

    Basil leaves, fresh 3 leaves

    Extra Virgin Olive Oil 1 tbsp

    Grainy mustard ½ tsp

    Spinach 1.5 oz

    Lemon juice ½ tbsp


    Preparation:

    1. Add some olive oil to the pan, add shrimps and fry for 2 minutes. Add minced garlic, a pinch of salt and pepper. and fry for 1 more minute.
    2. Mix honey, lemon juice, 1 tbsp olive oil, salt and pepper into the bowl for sauce.
    3. Wash and drain the salad.
    4. Add to the plate lettuce, spinach, sliced avocado, cucumber, tomatoes halves, fried shrimps.
    5. Add homemade sauce and some basil leaves.

     

    8. Mozzarella Salad

    Easy Mozzarella Salada to make at home

    Ingredients:

    Cucumbers 1 medium

    Spinach 1 oz

    Avocado 1 small

    Mozzarella Cheese 1,5 oz

    Olive oil 1 tbsp

    Salt a pinch

    Ground black pepper a pinch

    Grape tomatoes 5 medium


    Preparation:

    1. In a large bowl, add the sliced vegetables and drizzle with olive oil.
    2. Top with the mozzarella cheese and season with salt and pepper.

    9. Fried Tofu Salad

    10 minute fried tofu salad

    Ingredients:

    Tomatoes 1 medium

    Lettuce 2 oz

    Cucumbers 1 medium

    Tofu cheese 4 oz

    Avocado 1 medium

    Soy sauce 1 tbsp

    Sesame seeds ½ tbsp

    Olive oil 1 tbsp

    Salt a pinch

    Ground black pepper a pinch

    Fresh parsley, chopped 1 tbsp


    Preparation:

    1. Cut the tofu into pieces. Remove the weight and drain off the excess liquid. Slice tofu into cubes. Season with salt and pepper.
    2. Warm the olive oil. Set a large frying pan or cast-iron skillet over medium-high heat and add the oil. Heat until the oil shimmers and flows smoothly to coat the bottom of the pan. It should not smoke.
    3. Add the tofu in a single layer and pan-fry until golden. At first, the tofu could stick to the pan (unless you're using a nonstick skillet). Wait until the tofu releases from the pan before browning the next side. Continue frying until all sides are browned and crispy.
    4. In a bowl slice the vegetables, drizzle over olive oil, season with salt, pepper, and fresh parsley. Add the prepared tofu on top.

     

    10. Coconut Shrimp Curry

    Easy Coconut Shrimp Curry

    Ingredients:

    Green beans 1 oz

    Spinach 1 cup

    Garlic 2 cloves

    Lime 1 wedge

    Coconut milk 0,5 cup

    Coconut oil ½ tbsp

    Vegetable broth 2 oz

    Ground black pepper a pinch

    Green Chilli Pepper 1 tsp

    Ground cumin a pinch

    Fresh ginger, chopped 1 tbsp

    Cilantro, fresh 1 sprig

    Lemongrass, fresh 1 tbsp, chopped

    Chives, chopped 2 tbsp, chopped

    Kosher Salt a pinch

    Jumbo shrimp, cooked 4 oz


    Preparation:

    1. Add cumin, chili, the zest and juice of lime, minced garlic, chopped ginger, lemongrass, salt, pepper, chives and 1 tsp of coconut oil in a food processor or blender and blend everything together.
    2. Heat a teaspoon of coconut oil in a saucepan over low-medium heat. Add the blended paste and cook for 4-5 minutes. 
    3. Then add in the coconut milk and vegetable stock. Bring to a boil and simmer for 4-5 minutes. 
    4. Add the green beans and simmer for 2-3 minutes until tender. 
    5. Lastly, add shrimps and spinach. Cook for a further 3-4 minutes.
    6. Serve with chopped cilantro.

    Healthy meals not filling you up?

    When you’re used to big, carb-loaded, greasy meals, healthy and light options probably won’t satisfy you right away. You’ll feel better, but you’ll feel like something is missing like there’s some kind of craving-void you just can’t fill. 


    Don’t cave to that hunger! Pick up a supplement, like DoFasting Box, designed to make you feel fuller, longer. You had a good meal, but you just don’t feel complete? To make your diet more comfortable, ensure a sufficient amount of fiber with DoFasting Box - the essential fiber complex. 


    Don’t let your old bad habits and cravings steer you off your new healthy course.


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