Eating healthy is one of the most important things you can do for your body, mind, and well-being.

While many people know that, a lot of them think that eating healthy has to be hard and  time-consuming.

And that’s definitely not the case! You can create a delicious meal that’s good food you, in less than 20 minutes, and with ease!

To help you, I’m creating a roundup of some quick and easy healthy meal ideas!

16 Quick And Easy Healthy Meal Ideas

Let’s start with breakfast meals!

Most of these breakfast meals can be made in less than 15 minutes, are easy to make, and healthy!

Avocado & Feta Frittata

386 calories

Ingredients:

• 2 Egg, large – 144 calories

• ¼ Avocado, small – 58.25 calories

• ¼ cup Cheese, crumbled, feta – 99.75 calories

• ¼ cup Cheese, shredded, mozzarella – 84 calories

• 1 Garlic salt, dash – 0 calories

Instructions:

1. This recipe works best if you’re quadrupling (4x) it

2. Preheat oven to 400 degrees

3. Crack eggs in a bowl and whisk together, add in garlic salt

4. Spray an oven-safe pan with an oil spray

5. Add in eggs and mozzarella, cook for 5 minutes

6. Remove pan from oven, top with feta and avocado slices

7. Bake for another ~3 minutes or until eggs have set

Avocado Toast with Egg and Cottage Cheese

394 calories

Ingredients:

• 1 Bread, slice, whole wheat – 120 calories

• 1 Egg, large – 72 calories

• ¼ cup Guacamole – 105 calories

• ½ cup Cottage cheese, 2% – 97 calories

• 1 tsp Everything bagel seasoning – 0 calories

Instructions:

1. Hard boil egg. 

2. Toast bread. 

3. Top bread with guac, egg, and seasoning.

4. Have cottage cheese on the side. 

5. No dairy? Have more guac. Gluten free? Use gluten free bread.

Oatmeal with 1 Tbsp Crushed Nuts

197 calories

Ingredients:

• ½ cup Oatmeal, dry oats (uncooked) – 150 calories

• 1 Tbsp Nuts (Tbsp units) – 47 calories

• 1 Cinnamon, dash – 0 calories

Instructions:

1. Mix oatmeal with water & microwave to desired consistency.

2. Top with crushed nuts (put in a baggie and crush with a hard object) and cinnamon.

3. No nuts? Use seeds. Roasted & salted nuts or seeds is fine!

Oatmeal with Peanut Butter and Banana

349 calories

Ingredients:

• ½ cup Oatmeal, dry oats (uncooked) – 150 calories

• 1 Banana – 105 calories

• 1 Tbsp Peanut butter – 94 calories

• 1 Cinnamon, dash – 0 calories

Instructions:

1. Mix oatmeal with water & microwave to desired consistency

2. Top with nut butter, banana, and cinnamon

Omelet with Avocado and Bacon

305 calories

Ingredients:

• 2 Egg, large – 144 calories

• ½ Avocado, small – 116.5 calories

• 1 Uncured bacon, slice – 44 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions:

1. Cut bacon into small pieces. Fry in a pan on lowest heat, until cooked through.

2. Spray a second pan with an oil spray.

3. Crack eggs into a bowl, whisk with a fork.

4. Pour eggs into the second pan, cover pan & let eggs cook almost all the way through.

5. Add in avocado & bacon to one side; flip over the omelet’s other side; remove from heat.

6. No bacon? Use turkey or soy bacon.

Open Faced Decadent Breakfast Sammie

446 calories

Ingredients:

• 1 Bread, slice, sourdough – 160 calories

• 1 oz Cheese, sliced, Swiss – 110 calories

• 1 oz Salami – 104 calories

• 1 Egg, large – 72 calories

Instructions:

1. Fry egg in a pan with an oil spray.

2. Toast bread.

3. Top bread with cheese, salami, and egg.

4. Gluten-free? Use gluten free bread. No dairy? Add another egg. No meat? Add an extra egg.

Huevos Rancheros sans Tortilla

416 calories

Ingredients:

• 2 Egg, large – 144 calories

• ½ cup Beans & legumes, black beans, cooked – 114 calories

• ¼ cup Cheese, crumbled, feta – 99.75 calories

• ¼ Avocado, small – 58.25 calories

• 2 Tbsp Cilantro – 0 calories

• 1 tsp Red pepper flakes, dash – 0 calories

Instructions:

1. Spray pan with oil spray & turn to high heat.

2. When pan is hot, crack in eggs, cook to desired consistency.

3. Separately, mix beans, feta, avocado, red pepper and cilantro as a side.

Now, let’s cover some quick and easy lunch idea, perfect for a healthy meal.

Pork Chop, Broccoli and Asparagus

363 calories

Ingredients:

• 5 oz Pork chop, boneless, raw – 190 calories

• 1 cup Broccoli – 31 calories

• 1 cup Asparagus spears – 27 calories

• ⅓ cup Cheese, Parmesan, grated (cups) – 115 calories

• 1 Garlic salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions:

1. Spray pan with an oil spray.

2. Cut off hard ends of asparagus, cut broccoli into small pieces.

3. Cook pork, broccoli and asparagus, for 10 minutes; turning pork over halfway through. 

4. Season with seasonings and cheese.

5. No pork? Use chicken, fish, or tofu.

Instant Pot Pork Chops & Onions

350 calories

Ingredients:

• 6 oz Pork chop, bone-in, raw – 200 calories

• 2 Onion, yellow – 110 calories

• 1 Tbsp Cheese, Parmesan, grated (Tbsp) – 25 calories

• 1 Tbsp Dijon mustard – 15 calories

• 1 cup Water – 0 calories

Instructions:

1. **This recipe should be doubled to make 2 servings at a time (share or eat the other serving at a later time); the Instant Pot needs to have at least 1 ½ cups of liquid in it in order to work

2. Put Instant Pot on “Saute” function; Spray inside pot with an oil spray

3. Sear pork chop (just let cook for 2 minutes on each side)

4. Add into the pot the rest of the ingredients – onions (thinly sliced), parmesan cheese, mustard, water

5. Press “Cancel” to stop Saute function, and then press “Manual” and adjust the time to cook for 5 minutes

6. After the Instant Pot beeps that it’s done, release the pressure knob and open the pot

7. There will be extra liquid – you can discard it! Use tongs to take out the pork chop & onions

Asian Inspired Chicken Stir Fry

403 calories

Ingredients:

• 5 oz Chicken breast, boneless, skinless, raw – 190 calories

• 1 Zucchini, medium – 33 calories

• 1 Bell pepper, red – 37 calories

• 1 Tbsp Tomatoes, sun-dried – 17 calories

• ⅛ cup Peanuts – 96 calories

• 1 tsp Red pepper flakes, dash – 0 calories

• 2 Tbsp Soy ginger sauce – 30 calories

Instructions:

1. Cube chicken. Chop veggies into small pieces.

2. Spray pan with an oil spray.

3. Cook chicken for ~8 minutes, stirring frequently, on medium heat.

4. Add in the zucchini and red bell peppers for another ~5 minutes.

5. Add in sauce and top with seasonings, sun dried tomatoes for ~1 minute.

6. Top peanuts at the very end (they taste better crispy, not cooked!).

7. Note: I got my soy ginger sauce at Whole Foods. No soy ginger sauce? Use soy sauce.

8. No chicken? Use fish, tofu, or beans. No nuts? Feel free to use any other nut/seed you prefer – cashews would work well.

Chicken & Veggie Stir Fry

390 calories

Ingredients:

• 5 oz Chicken breast, boneless, skinless, raw – 190 calories

• 1 Bell pepper, red – 37 calories

• 1 cup Broccoli – 31 calories

• 3 Uncured bacon, slice – 132 calories

• 1 Garlic salt, dash – 0 calories

• 1 tsp Red pepper flakes, dash – 0 calories

Instructions:

1. Chop pepper and broccoli into small pieces. Slice chicken into strips. Cut bacon into small pieces with kitchen sheers.

2. Spray a pan with an oil spray. Cook chicken and bacon for 8 minutes on low heat, stirring occasionally.

3. Add in veggies for another 5-10 minutes, until everything is cooked through. Add in seasonings.

And now, let’s get into dinners. These quick and easy healthy dinners are perfect for weeknight dinners when you don’t want to spend
hours in the kitchen, but still want to eat something healthy and delicious. Who says making a delicious meal has to be hard?

Salad with Chicken and Bell Peppers

391 calories

Ingredients:

• ½ Bell pepper, green – 13.5 calories

• ½ Bell pepper, orange – 12 calories

• 5 oz Chicken breast, boneless, skinless, raw – 190 calories

• ½ Avocado, small – 116.5 calories

• 2 cups Leafy greens, butter lettuce, raw – 14 calories

• 2 Tbsp Dressing, creamy (e.g. ranch), light (less than 50 calories per 2 Tbsp) – 45 calories

• 1 Salt, dash – 0 calories

Instructions:

1. Spray a pan with an oil spray.

2. Slice chicken into strips.

3. Cook for ~10 minutes on medium heat, until cooked through.

4. Chop bell peppers into small pieces.

5. Mix all ingredients.

6. The brand Bolthouse has low calorie creamy dressings – they’re available at most large stores (e.g. Safeway, Target).

Chicken & Potato Sheet Pan

468 calories

Ingredients:

• 5 oz Chicken breast, boneless, skinless, raw – 190 calories

• 7 Red potatoes, small – 128 calories

• 1 cup Broccoli – 31 calories

• 1 Tbsp Olive oil (Tbsp) – 119 calories

• 1 Garlic salt, dash – 0 calories

• 1 tsp Red pepper flakes, dash – 0 calories

Instructions:

1. Preheat oven to 425 degrees F

2. Slice chicken, broccoli, and potatoes into bite sized pieces

3. Line a baking sheet with parchment paper

4. Add chicken, broccoli & potatoes in a single serving layer

5. Top with oil, mix around so everything is coated

6. Bake for 40 minutes

7. Top with seasonings

8. Serve!

9. No chicken? Use tofu or beans.

Chicken Thighs with Peppers & Onions

375 calories

Ingredients:

• 5 oz Chicken thigh, boneless, skinless, raw – 190 calories

• 1 Bell pepper, red – 37 calories

• ½ Onion, yellow – 27.5 calories

• 2 Tbsp Pesto (Tbsp) – 120 calories

• 1 Basil, dash – 0 calories

• 1 Oregano, dash – 0 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

• 4 slice Lemon, slice – 0 calories

Instructions:

1. Preheat oven to 425 degrees F.

2. Slice pepper and onion.

3. In a bowl, add in chicken thigh and pepper & onion. Top with seasonings & mix with pesto.

4. Add mixture into piece of tin foil & fold tin foil around food.

5. Top with lemon slices.

6. Bake for 30 minutes.

7. No chicken? Use salmon.

Curry Chicken and Cauliflower Rice

349 calories

Ingredients:

• 5 oz Chicken thigh, boneless, skinless, raw – 190 calories

• 1 cup Cauliflower rice, raw (already riced) – 38 calories

• ¼ Onion, yellow – 13.75 calories

• 3 oz Coconut milk, reduced fat (oz) – 105 calories

• ¼ Tbsp Curry paste – 2.5 calories

• 1 Curry powder, dash – 0 calories

• 1 tsp Red pepper flakes, dash – 0 calories

• 1 Salt, dash – 0 calories

• 1 tsp Garlic, minced (tsp) – 0 calories

• 1 Tbsp Cilantro – 0 calories

Instructions:

1. This recipe works best when making 2-3 servings at once – so double or triple the ingredients above. Then, divide the whole dish into two or three evenly-sized portions.

2. Cube raw chicken and dice onion.

3. Spray pan with an oil spray.

4. Stir-fry garlic and onion for ~6 minutes on lowest heat.

5. Add in chicken, curry powder, curry paste, and spices. Stir for another 4-5 minutes.

6. Add in coconut milk, let simmer on lowest heat for as long as you like.

7. Spray a second pan with an oil spray.

8. Stir-fry cauliflower rice ~5 minutes, or until you see some browning

9. When ready to eat, top cauliflower rice with curry chicken. Season with cilantro if you have it.

10. Notes: You can absolutely also use a pre-made curry sauce if you prefer. Track your ingredients it ahead of time to make sure your calories are in check. No chicken? Use tofu or beans.

(Ground) Beef & Broccoli

323 calories

Ingredients:

• 2 cups Broccoli, frozen – 62 calories

• 3 oz Ground beef, 85% lean, raw – 213 calories

• 1 Tbsp Sesame seeds (Tbsp) – 18 calories

• 2 Tbsp Soy ginger sauce – 30 calories

• 1 tsp Garlic, minced (tsp) – 0 calories

Instructions:

1. Spray a pan with an oil spray. Add in garlic. Stir fry beef and broccoli for 5-6 minutes.

2. Remove broccoli & cut into small pieces. Add back into pan. Stir fry for another 3-4 minutes.

3. Add in sauce.

4. Top with sesame seeds when ready to eat.

5. Notes: No soy ginger sauce? Use soy sauce. No beef? Use ground turkey, tofu, or beans/lentils. Fresh or frozen broccoli can be used here – whatever you have! Also, if you have another % lean meat, that is also fine, use what you have.

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