10 Ten-Minute Meal Ideas
While spending time in the kitchen preparing elaborate meals can be fun, it isn’t always practical. The reality is that many of us are so busy that we find ourselves hard-pressed to make healthy and tasty meals every day. Whether it’s because a meeting runs long, afternoon plans spill into your evening’s dinner prep time, a long day of work brings you home too exhausted to cook, errands keep you out longer than you expected, or you let yourself get too hungry and need to eat stat(!!), having a repertoire of go-to 10-minute meals is key.
On my busiest days, I turn to a quick and easy meal consisting of veggies, protein and fiber so that I know I’m fueling my body properly. Here are a few favorites:
- Avocado toast: combine 1-2 slices whole grain bread and ½ an avocado, topped with an egg (hard-boiled eggs are great for this!) or nutritional yeast for protein, served with a side of greens dressed lightly in olive oil and vinegar.
- Chicken and veggie rice bowl: sauté some onion and peppers or broccoli in olive oil, toss together some pre-cooked grilled chicken and cauliflower rice or premade steamed rice. Season with tamari or soy sauce.
- Chickpea salad: mix together pre-cooked or canned chickpeas, chopped cucumber, halved cherry tomatoes, red onion and feta cheese, tossed with olive oil and vinegar. Feel free to add some greens.
- Veggie egg scramble: scramble your eggs with mushrooms and spinach, topped with goat cheese or shredded cheddar cheese. If desired, pair with toast or tuck into tortillas for breakfast tacos.
- Black beans and rice bowl with a mixed green salad: fill your favorite deep bowl with pre-cooked whole grain rice or heated frozen cauliflower rice, pre-cooked or canned black beans, topped with sliced avocado and lime juice. Add some greens to your bowl or pair with a mixed green salad salsa for dressing.
- Veggie stir-fry: sauté some frozen mixed veggies (ex: broccoli, carrots, snap peas, peppers) in olive oil until tender. Then add shrimp, chicken, eggs, or tofu for protein. Add rice if desired.
- Seared scallops with white beans and spinach: sear your scallops in olive oil, seasoning as you like, and pair them with a white bean and spinach salad.
- Savory oatmeal: Cook oats in water with grated zucchini and savory spices and top with an egg and tahini
- Veggie or turkey burger with caprese salad: prepare your favorite veggie burger, pairing it with a mozzarella, tomato and basil salad. Or mix up the flavors by trying a different cheese and veggies or subbing avocado for the cheese— think of whatever burger toppings you love and throw them in the salad.
- Roasted veggies with tempeh: combine your favorite pre-roasted and seasoned veggies (I like broccoli, beets, cauliflower, Brussel sprouts, peppers) with tempeh prepared how you prefer (try slicing into strips and browning in a skillet)
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