In today's much busy world, after a long day at work, it seems to be razor-edged to cook healthy meals. Juggling between career and homes, weeknights usually leave little time for elaborate cooking.
The good thing about this is, eating healthy doesn't have to be time-consuming. With planning and a little library of go-to recipes, you could be preparing sumptuous yet healthy meals in under 30 minutes.
1. One-Pan Lemon Garlic Chicken with Veggies
Instead of all that hassle and prattling about what to pay, it ends up being a one-pan meal. This particular dish has incorporated a little lean of protein with some vegetables thrown altogether under one tray so that cooking and clean out at the end are made easier.
Ingredients:
Chicken breasts or thighs
Broccoli, bell peppers, and zucchini
Olive oil, lemon juice, garlic, and herbs
2. 15-Minute Veggie Stir-Fry with Brown Rice
Took out a craving for take-out but still wanting to keep things within the healthy range, then this stir-fry is just right for you. It was easy, it was completely customizable to your liking, and of course, packed full of nutrients.
Ingredients:
Mixed vegetables (carrots, snap peas, bell peppers, mushrooms)
Soy sauce or tamari, garlic, and ginger
Tofu, shrimp, or chicken (optional)
Cooked brown rice or quinoa
3. Healthy Turkey Tacos
Tacos are a family favorite. Tacos can be made healthier with lean ground turkey and fresh toppings.
Ingredients:
Ground turkey
Taco seasoning (low sodium)
Whole wheat tortillas
Lettuce, tomatoes, avocado, salsa
4. Mediterranean Chickpea Salad
With this no-cook dinner, you will not have to use a stove. Perfect on warm nights or when you are just feeling too tired to cook. Key ingredients are:
Canned chickpeas, drained and rinsed
Chopped cherry tomatoes, cucumber, diced red onion, and kalamata olives
Crumbled feta and olive oil + lemon vinaigrette
5. Zucchini Noodles with Pesto and Grilled Chicken
Zucchini Noodles with Pesto and Grilled Chicken Replace regular pasta with these healthy zoodles (zucchini noodles) for a dinner that is low-carb and gluten-free in less than 20 minutes.
Ingredients:
Spiralized zucchini Homemade or store-bought pesto
Grilled chicken strips Cherry tomatoes
Time-Saving Tips for Weeknight Meals
Meal Prep on Sunday: Chop veggies, marinate proteins, and for different meals prepare your snacks in portions so these will save you heaps of time.
Healthy Raw: Canned beans, frozen veggies, and quick cook grains like quinoa or couscous should always be stocked for those busy nights.
Kitchen Gadgetry: Slow cooker, air fryer, and instant pot are made for whipping up all sorts of meals that don't require much attention.
Cook Twice and Freeze: Prepare sauces, soups, and stews in double quantities, then stash them in the freezer for use during busy nights.
Final Thoughts
Cooking doesn't have to be stressful when it comes to preparing quick, healthy meals in weekend days. With such easy meals and time-saving tips, you will also create a home-cooked dinner in your body while enjoying a busy lifestyle. The key thing is balance and preparation-don't go for perfection; go for consistency.
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