As a registered dietician, clients are always telling me they don’t have time to cook healthy meals during the week. But guess what? You don’t have to be a meal prep queen or spend hours in the kitchen each night to get wholesome food on the table.
Simple dishes can be just as satisfying as complex ones, and the recipes below prove just that. Not only can all of them be made in 15 minutes (so clutch after a long day), but they also all contain about 450 calories—the sweet spot for anyone aiming to consume between 1,500 and 2,000 calories daily.
Check ’em out and get cooking. There’s something for you to enjoy every day of the crazy busy workweek.
Monday: Cauliflower Fried “Rice” & Tofu
Jesse Mumford
End Monday on a high note with this delicious bowl. In addition to serving up fiber-rich veggies and protein-rich tofu, this meal provides a solid serving of iron, a vital nutrient that women in their prime reproductive years typically have trouble getting enough of.
Total time: 15 minutes
Serves: 1
Nutrition: 460 calories, 20 g fat, 3 g saturated fat, 348 mg sodium, 47 g carbs, 10 g fiber, 12 g sugar, 0 g added sugar, 23 g protein
Ingredients:
Instructions:
Tuesday: Quick Chicken Tacos
Jesse Mumford
Taco Tuesday is the best kind of Tuesday. The avocados in this dish lend filling, healthy fats, while the easy-to-prepare Tyson® chicken (click here to find it near you) adds protein to your plate with next to no effort.
Total time: 15 minutes
Serves: 1
Nutrition: 445 calories, 20 g fat, 8 g saturated fat, 583 mg sodium, 38 g carbs, 5 g fiber, 7 g sugar, 0 g added sugar, 21 g protein
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Cooking Instructions:
Wednesday: Greek Salad With Grilled Chicken
Jesse Mumford
If you love the idea of sitting down to a salad but don’t want to spend forever cooking a lean protein to play a staring role, this recipe is about to become your new favorite. It features chicken strips that have been grilled and then frozen (find them in a store near you), so all you have to do is heat them. There’s literally nothing easier.
Total time: 10 minutes
Serves: 1
Nutrition: 453 calories, 25 g fat, 5 g saturated fat, 885 mg sodium, 32 g carbs, 5 g fiber, 11 g sugar, 0 g added sugar, 27 g protein
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Cooking Instructions:
Thursday: Quinoa, Kale, Chickpea & Tahini Bowl
Jesse Mumford
Quinoa typically takes about 30 minutes to cook, which can feel like forever when you’re stomach is rumbling. That’s why I love pre-cooked and frozen quinoa; you just heat it and eat it. The addition of kale, tahini, and chickpeas to this dish provide a decadent combo of flavors and textures, as well as nutrients like healthy fats, fiber, and iron.
Total time: 15 minutes
Serves: 1
Nutrition: 445 calories, 26 g fat, 3 g saturated fat, 146 mg sodium, 47 g carbs, 9 g fiber, 5 g sugar, 0 g added sugar, 13 g protein
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Instructions:
Friday: Savory Parmesan & Spinach Oats
Jesse Mumford
Yup, oatmeal can be a supper staple, too! Make it less “breakfast-y” by adding savory ingredients like parmesan, spinach, and avocado—or feel free to swap in any veggies that sing your siren song.
Total time: 10 minutes
Serves: 1
Nutrition: 452 calories, 23 g fat, 6 g saturated fat, 585 mg sodium, 46 g carbs, 14 g fiber, 1.7 g sugar, 0 g added sugar, 20 protein
Ingredients:
Cooking Instructions:
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