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21 Simple, Quick, & Easy Meals
All tagged Quick
My mom has been making and taking her famous guacamole to football parties and gatherings for years and it’s always the first thing to be devoured. The secret? Dried oregano! Make this 4-ingredient guacamole in under 5 minutes, and your friends and family will exclaim, “This is the Best Ever Guacamole!”
Parmesan Pasta Salad with Fresh Tomatoes is one of the EASIEST recipes- simply boil pasta, slice fresh cherry tomatoes, and toss with salty parmesan and high-quality olive oil. It’s great warm, room temperature, or cold, which makes it perfect for weekly meal prep. Enjoy as a super quick dinner after a busy day, or store in glass containers for a week of grab-and-go lunches.
Grilled Cinnamon Pineapple with Toasted Coconut and Vanilla Cinnamon Yogurt is a fun twist on eating your fruit and yogurt for breakfast! The pineapple sugars caramelize on the grill, which adds a subtle smoky flavor to the dish. Juicy pineapple, sweet cinnamon, rich toasted coconut, creamy yogurt- it all comes together in only 15 minutes! Grilled Cinnamon Pineapple with Toasted Coconut and Vanilla Cinnamon Yogurt is perfect for a quick and easy (and nutritious) dessert, too. A pineapple’s antioxidants are “bound,” which means they last longer in the body and survive harsher conditions in the body…which means that their positive anti-inflammatory effects last longer in the body!
Don’t be intimidated by making fresh spring rolls- it’s as quick and easy, if not easier, than making burritos! Simply fill your softened rice paper with mint, avocado, and a few fresh veggies and roll into spring roll. The Sweet and Sour Peanut Sauce is addictive and makes eating veggies fun and enjoyable 😉
Most compotes and jams are LOADED with added sugar…to the point you wonder, where’s the fruit? This 5-Minute Low-Sugar Blueberry Compote has only 1 tablespoon of added sugar in the entire batch, but it still sweet and delicious! Stir into plain Greek-style yogurt, spoon onto a stack of pancakes, drizzle over open-faced peanut butter toast, or eat with a spoon (I won’t tell 😉)
Creamy Mushroom Soup tastes like pure comfort food but is loaded with veggies and has no cream or half-and-half! It’s as easy as cooking onion, mushrooms, and potatoes in broth and blending until smooth with nondairy milk. The chanterelle mushrooms from @MushroomMikeLLC add both elegance and a peppery, earthy flavor.
Serves: 4-6
Prep time: 10 minutes
Cooking time: 25 minutes
What (your ingredients):
1 tablespoon avocado oil
½ yellow onion, diced
Pinch of salt
28 oz. white mushrooms, diced
1/8 teaspoon salt
½ teaspoon dried thyme
¼ cup dry white wine
3 russet potatoes, diced
3 cups vegetable broth
1 cup unsweetened nondairy milk (I used Ripple)
10 chanterelle mushrooms, roughly chopped
2 teaspoons butter (vegan)
Pinch of salt
Freshly ground pepper to taste
Optional: Drizzle of olive oil
How (your directions):
Heat avocado oil in a large saucepan over medium high heat.
Add the diced yellow onion and a pinch of salt and sauté for 3-4 minutes, stirring frequently.
Add diced mushrooms, salt, and dried thyme. Sauté, stirring frequently, until liquid from mushrooms evaporates, about 5 minutes.
Add white wine and stir for 30 seconds.
Add potatoes and vegetable broth. Bring to a boil, then cover, reduce heat to low, and simmer for 15 minutes.
Meanwhile, heat vegan butter in a small pan over medium heat. Add chanterelle mushrooms and sauté for 2-3 minutes. Season with a pinch of salt.
Turn the stove heat off and stir in nondairy milk into the soup. Using an immersion blender or high-speed blender, blend the mushroom soup until smooth.
Serve soup with freshly ground pepper and a spoonful of chanterelle mushrooms on top. Drizzle with good olive oil and enjoy hot!
Why (the science): Fiber-rich potatoes and nondairy milk add a plant-based creaminess to the soup without the need for heavy cream or half-and-half! Mushrooms are prebiotics, which feed the healthy bacteria in your gut to help reduce inflammation and boost your immune system.
Local tomatoes from QuintaMKE (@quintaMKE) taste like sweet summertime! Roasted Tomato Couscous Salad pairs perfectly with big slices of heirloom tomatoes, dressed with olive oil and fresh basil. Serve for lunch, a light dinner, or as a stunning addition to brunch with family and friends!
Serves: 4-6
Prep time: 10 minutes
Cooking time: 15 minutes
What (your ingredients):
Couscous:
1 1/3 cup Israeli couscous
1 tablespoon olive oil
¼ teaspoon salt
1 1/3 cup boiling water
Roasted Cherry Tomatoes:
1 pint cherry tomatoes
Drizzle of olive oil
Pinch of salt
Pinch of dried thyme
Dressing for Roasted Tomato Couscous Salad:
2 tablespoons olive oil
½ teaspoon white wine vinegar
10 basil leaves, thinly sliced
Pinch of pepper
Fresh Heirloom Tomatoes:
2 heirloom tomatoes
Sprinkle of seasoned salt (Crazy Jane’s Mixed Up Salt or Garlic Salt)
Pepper to taste
5 basil leaves, thinly sliced
How (your directions):
Preheat oven to 400 °F.
Meanwhile, in a large pan, sauté couscous and olive oil for 3-5 minutes over medium heat, stirring constantly.
When couscous is toasted and slightly brown, add salt and boiling water.
Cover, reduce heat to low, and simmer for 12 minutes.
Add cherry tomatoes to a baking sheet with a drizzle of olive oil, and a pinch of salt and dried thyme.
Toss to combine, then roast for 10 minutes.
Once the couscous is finished cooking, turn the heat off, and add the roasted cherry tomatoes (and juices from roasted tomatoes!).
Add the couscous dressing ingredients (olive oil, vinegar, basil leaves, pepper) and stir to combine. Set aside.
Slice the heirloom tomatoes into large slices and place onto a large platter.
Season with salt and pepper to taste, drizzle with olive oil, and top with fresh basil.
Pour the Roasted Tomato Couscous to the platter next to the fresh heirloom tomato slices.
Enjoy warm, room temperature, or cold!
Why (the science): Roasted tomatoes are high in lycopene, which helps reduce the risk of prostate cancer.
Hemp Dip with Dill and Parsley is the perfect meal prep dip that can last 3-4 days in the fridge. It’s highly versatile, too! Serve with your favorite veggies on a crudité platter, spread on a sandwich, or even dress a salad with it. And what’s even better is that Hemp Dip with Dill and Parsley get whipped up in a blender or food processor in 30 seconds 😊
Serves: 6
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
½ hemp seeds
¼ cup water
2 tablespoons olive oil
2 teaspoons fresh dill
2 tablespoons fresh parsley
¼ teaspoon salt
2 teaspoons Dijon mustard
1 teaspoon white wine vinegar
How (your directions):
Add all ingredients to a blender or small food processor, and blend on high for about 30 seconds.
Serve with your favorite veggies, as a salad dressing, or even spread on your next sandwich!
Why (the science): Hemp hearts are high in omega-3 fatty acids, which are a heart-healthy fat that can help relieve symptoms of depression and anxiety. Omega-3’s are also important for healthy brain development!
These Banana Oatmeal Cookies are the bomb! They have no processed sugar, are gluten-free, and vegan, so you can feel good about eating them any time of day. Made with wholesome ingredients, they can be meal prepped and enjoyed for one-the-go breakfasts, snacks, or as a yummy dessert with a piece of antioxidant-rich dark chocolate on the side. Bonus: they’re made in the food processor! Ahem, minimal clean up 😊
Serves: 6
Prep time: 5 minutes
Cooking time: 20 minutes
What (your ingredients):
2 ripe bananas
6 dates, pitted (make sure they’re soft and sticky)
1 tablespoon coconut oil, not melted
Pinch of salt
1 teaspoon baking powder
1 teaspoon vanilla extract
2 cups rolled oats
How (your directions):
Preheat oven to 350°F. Line a baking sheet with parchment paper or a silicone baking mat.
Add bananas, dates, coconut oil, salt, baking powder, and vanilla to a blender. Pulse 10 times, then blend on high until smooth, about 30 seconds.
Add rolled oats and pulse 5-8 times. You want the rolled oats slightly broken down to form a dough, but not blended so much that you end up with a paste or completely smooth dough. Leave a little oat texture.
Spoon six cookies onto lined baking sheet. Smooth edges, and create a flat top to the cookies using the back of your spoon.
Bake for 20 minutes.
Enjoy warm!
Store remaining cookies in an airtight container for a week. Reheat and serve with a drizzle of peanut butter and a side of fruit for breakfast.
Why (the science): Oats and bananas are prebiotics, which means that feed the healthy bacteria in our gut, which improves our mood and immune system.
** Recipe inspired by Nutrition Refined
This 5-Ingredient Creamy Broccoli Soup comes together in less than 30 minutes and couldn’t be easier to make! It has a silky-smooth texture, made creamy from the red potatoes, and is the perfect meal prep recipe. 5-Minute Creamy Broccoli Soup is nutritious, freezer-friendly, and perfect for lunch or a light dinner.
Serves: 6
Prep time: 10 minutes
Cooking time: 15 minutes
What (your ingredients):
1 tablespoons olive oil
1 yellow onion, diced
½ teaspoon salt
5 medium red potatoes, diced
6 cups veggie broth
8 cups broccoli florets
To serve: freshly cracked pepper
How (your directions):
In a large Dutch oven or soup pot, heat olive oil over medium heat.
Add diced yellow onion and salt. Sauté for about 3-4 minutes, stirring occasionally, until onion is translucent.
Add red potatoes, veggie broth, and broccoli.
Bring to a boil, then cover, turn heat to low, and simmer for 10 minutes.
Turn off heat. Using an immersion blender, blend soup until smooth and creamy.
If you don’t have an immersion blender, transfer soup carefully to a blender and blend until smooth.
Enjoy hot with freshly cracked pepper!
Why (the science): Broccoli is a cruciferous veggie, meaning it has powerful anticancer effects!
Who doesn’t want to make a recipe in under 30 minutes that can last all week in the fridge, and be enjoyed at any meal, be that breakfast or dinner! This Strawberry Quinoa Salad with Fresh Mint and Creamy Goat Cheese is rich in antioxidants, as well as protein to keep you full and satisfied. Make once, enjoy all week! The perfect simple meal prep recipe 😊
Serves: 6
Prep time: 5 minutes
Cooking time: 20 minutes
What (your ingredients):
1 cup quinoa
2 cups water
3 tablespoons orange juice (juice from 1 blood orange)
1 ½ tablespoons olive oil
1/8 teaspoon salt
1 lb. strawberries
20 fresh mint leaves
2 oz. goat cheese
Walnuts to serve
How (your directions):
Add 1 cup quinoa and 2 cups water to a large sauté pan. Bring to a boil, then cover, reduce heat to low, and simmer for 15 minutes.
Meanwhile, create an easy vinaigrette by adding orange juice, olive oil, and salt to a large bowl. Whisk and set aside.
Slice strawberries and chiffonade the mint. Add to bowl with the vinaigrette.
When the quinoa has cooked for 15 minutes, turn off the heat, but leave the quinoa in the covered pan for 5 minutes.
Fluff the quinoa with a fork, then add to the bowl. Stir to combine.
Place in refrigerator for a few minutes to cool. Once cooled, crumble the goat cheese into the quinoa salad.
Serve room temperature or cold, and top with walnuts.
Enjoy for lunch or dinner (or even breakfast!) throughout the week.
Why (the science): Mint and other herbs are high in antioxidants, which helps reduce inflammation and boost your immune system, which helps you feel better in general!
Chia seed pudding is an excellent meal prep recipe, as it lasts in the fridge for 5 days! The Strawberry Sauce is delicious layered with the chia seed pudding, and can also be stirred into yogurt (or poured over ice cream (shh I won’t tell!). Cheers to a breakfast that you can make in advance, grab and go, enjoy as a dessert, or devour as a midafternoon snack 😊
Serves: 4
Prep time: 10 minutes (+ soaking overnight)
Cooking time: 0 minutes
What (your ingredients):
Chia Seed Pudding:
½ cup chia seeds
2 cups almond milk
1 teaspoon vanilla extract
1 tablespoon maple syrup
Strawberry Sauce:
8 oz. strawberries
1 tablespoon maple syrup
Zest of 1 lemon
Juice of ½ lemon
How (your directions):
In a large bowl, add chia seeds, almond milk, vanilla, and 1 tablespoon maple syrup. Whisk immediately, then allow to sit 5 minutes.
Whisk chia mixture once more, then cover and refrigerate overnight.
To make the strawberry sauce, simply add all ingredients to a blender and blend until smooth, about 30 seconds.
To assemble, create layers of chia pudding and strawberry sauce. Garnish with additional sliced strawberries.
Why (the science): Chia seeds are incredibly high in fiber and omega-3 fatty acids, so they’re great for both digestion and heart health.
Light and fluffy Vegan Raspberry Muffins are the perfect meal prep breakfast to enjoy throughout the week. You’ll be absolutely adored if you make these for someone special on Valentine’s Day! These muffins are significantly lower in sugar than traditional muffins, and the raspberry preserves help sweeten the muffin and add extra raspberry flavor. The whole wheat pastry flour is my secret nutrition weapon when it comes to baking- it’s whole wheat (hello, health benefits of fiber and vitamin E for blood sugar control) but is light and fine like all purpose flour.
Serves: 8
Prep time: 10 minutes
Cooking time: 20 minutes
What (your ingredients):
1 tablespoon flax meal
3 tablespoons water
1 ½ cups whole wheat pastry flour
2 tablespoons cane sugar
2 teaspoons baking powder
¼ teaspoon salt
¾ cup unsweetened almond milk
2 tablespoons melted vegan butter
2 tablespoons raspberry preserves
1 cup raspberries
How (your directions):
Preheat oven to 375°F.
Line a muffin tin with 8 liners, then set aside.
In a medium bowl, mix together flax meal and water. Set aside while preparing dry ingredients.
To a large bowl, add flour, sugar, baking powder, and salt. Whisk to combine.
Once the flax egg has thickened, add almond milk, melted butter, and raspberry preserves to the flax egg. Stir to combine.
Add wet ingredients to dry ingredients and stir until flour is just moistened.
Fold in raspberries evenly through batter.
Using an ice cream scoop, evenly distribute batter among the lined muffin tin.
Bake for 20 minutes.
Remove muffins from the oven and allow to cool in the tin for 3 minutes.
Transfer muffins to a cooling rack.
Enjoy warm, room temperature, or toasted for breakfast throughout the week!
Why (the science): Raspberries are rich in the antioxidant, ellagic acid, which reduces inflammation in the body and repairs DNA.
If you’re bored with the same meals and are looking for the simplest and quickest way to switch it up, then you’re going to love this Grilled Romaine and Corn Salad with Basil Aioli Dressing. The dressing and salad come together in 15 minutes flat! The Basil Aioli Dressing is creamy, dreamy and just happens to be super healthy and vegan (but don’t tell your spouse and children that...) Whip up this showstopper salad in both winter for some needed brightness and color, and in summer to impress your BBQ party guests.
Serves: 2-4 (2 meals, 4 sides)
Prep time: 10 minutes
Cooking time: 5 minutes
What (your ingredients):
Basil Aioli Dressing:
1 cup raw cashew halves
½ cup boiling water
¼ teaspoon salt
2 tablespoons lemon juice (1 lemon)
1 garlic clove
1 20-gram package basil
For the Salad:
½ tablespoon olive oil
1 head romaine, rinsed and dried
½ sweet corn, frozen
How (your directions):
To make the Basil Aioli Dressing, start by placing cashews in a small bowl and covering them with ½ cup boiling water. Let stand 5 minutes.
While cashews are soaking, heat grill pan over medium heat. Slice the head of romaine in half. Tip: do not remove the tough bottom that holds romaine head together.
Once heated, add the olive oil to the grill pan. Place each romaine half, cut side down, onto grill pan. Next to the romaine, add the frozen corn. Cook romaine halves and corn 3-4 minutes.
While grilling, add cashews and their soaking water, salt, lemon juice, garlic clove, and basil to a blender.
Blend until smooth.
Plate by placing grilled romaine halves onto a large serving platter, then evenly distribute grilled corn on top. Drizzle liberally with the Basil Aioli Dressing.
Why (the science): Creamy dressings from the store are loaded with processed ingredients, preservatives, and unhealthy fats. This Basil Aioli Dressing is super nutritious, between the heart-healthy and protein-filled cashews and the anticarcinogenic garlic. This creamy dressing is something to feel good about 😊
Lemon Blueberry Muffin Energy Balls are the perfect snack to meal prep for the week ahead- they take 10 minutes to make, require zero cooking, lasts 5-7 days, and can be breakfast on the go, a snack, or preworkout fuel. Does it get any better!? Plus, you know you’re reaching for something healthy when you crave something sweet and grab two of these. Wholesome and delicious, these Lemon Blueberry Muffin Energy Balls will make your meal prep list every week.
Serves: 5 (makes 12-13 energy balls)
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
1 cup rolled oats
1 cup raw whole cashews
Pinch of Himalayan pink salt
6 dates, pits removed
¼ cup unsweetened coconut flakes
¼ cup dried blueberries
Zest and juice of 1 lemon
How (your directions):
Add all ingredients to a food processor.
Blend for 1-2 minutes, until one large dough ball forms.
Pinch off 2 tablespoons of dough at a time, and roll into an energy ball.
Store in an airtight container for 5-7 days.
Why (the science): The protein and fiber from oats and cashews will keep your blood sugar levels stable, meaning it’s the perfect pick-me-up snack for steady energy.
We all need a meal up our sleeves that takes 5 minutes to throw together (but doesn’t look like we did). I make this Apple, Brie & Arugula Open Sandwich for lunches or dinners when I’m in a pinch. But even if I had all the time in the world to cook, this would still be a classic worth coming back too 😊
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
2 slices artisan bread (I use a seeded multigrain)
1 ounce brie
1 handful arugula
½ apple
1 teaspoon good olive oil
Salt and pepper
How (your directions):
Lightly toast the slices of bread.
While the bread is toasting, slice the ½ apple into thin slices.
When bread is done toasting, spread brie cheese onto each slice. Top with arugula and slices of apples.
Drizzle with olive oil, and sprinkle with salt and pepper.
Voila!
Why (the science): This sandwich might be the easiest way to eat your fruits and vegetables 😊
If you’re short on time, this 10-Minute Healthy Stir Fry is the perfect thing to enjoy on a hectic weeknight. Simply boil brown rice ramen noodles, slice up whatever veggies you have on hand, and whip up the delicious and incredibly easy Ginger Almond Stir Fry Sauce! Plant-based and fiber-rich with a creamy sauce, my 10-Minute Healthy Stir Fry is a nutritious time-saver.
Serves: 2
Prep time: 5 minutes
Cooking time: 5 minutes
What (your ingredients):
2 squares brown rice ramen noodles
1/8 teaspoon salt
1 teaspoon sesame oil
8 oz. package mushrooms, sliced thinly
6 oz. package snap peas
1 yellow pepper, sliced thinly
Ginger Almond Stir Fry Sauce:
1 tablespoon arrowroot starch or corn starch
1 tablespoon almond butter
1 tablespoon coconut aminos or soy sauce
1 teaspoon maple syrup
½ teaspoon ground ginger
¼ cup water
How (your directions):
Fill a large pot with water and bring to a boil. Once water is boiling, add salt and ramen squares. Cook according to package instructions, about 4 minutes.
Meanwhile, heat sesame oil in a wok over high heat. Add mushrooms, snap peas, and yellow pepper. Cook on high for 3 minutes.
Once noodles are finished cooking, drain and rinse. Set aside.
Add all sauce ingredients to a bowl and whisk with a fork. Add sauce and noodle to vegetable mixture and stir to combine for 30-60 seconds.
Serve immediately! Salt and pepper to taste.
Why (the science): Mushrooms are high in antioxidants, specifically selenium and glutathione, which lower inflammation and reduce cell damage.
Sweet Potato Nests are one of the easiest breakfasts, and you only need a few ingredients to bring this veggie-packed meal together! Protein and fiber keep you feeling energized and satisfied. These Sweet Potato Nests would make a great dinner if short on time.
Serves: 1
Prep time: 5 minutes
Cooking time: 7 minutes
What (your ingredients):
1 small sweet potato
1 egg
1 teaspoon olive oil
Pinch of: salt, garlic powder, paprika, and red pepper flakes
2 handfuls of fresh spinach
How (your directions):
Fill a large pot halfway with water and bring to a boil. Once water is boiling, add egg and set timer for 6.5-7 minutes. Tip: Soft-boiled eggs last 2 days in the refrigerator, so make a few extra eggs and store in the fridge in an airtight container.
Prepare a large bowl filled with cold water and ice, then set aside.
Meanwhile, using a food processor, grate the small sweet potato.
Heat frying pan over medium-high heat with the teaspoon of olive oil. Add grated sweet potato (about 2 cups) to the oil, along with a pinch of salt, garlic powder, paprika, and red pepper flakes.
Stir grated sweet potato consistently for about 5 minutes. Tip: If any grated sweet potato sticks to the pan, add a few tablespoons of water.
Once the egg has finished cooking, add immediately to ice water and allow to cool. Peel the cooled egg.
To serve, add spinach to a plate and top with grated sweet potato. Place peel egg in the center of the sweet potato “nest.” Drizzle with olive oil and sprinkle with salt and pepper, if desired.
Enjoy immediately!
Why (the science): Most of a potato’s fiber is found in the skin! Keep the skin on the sweet potato when grating to keep you fuller, longer.
I love tea sandwiches- small, bite-size, dainty and perfect for tea…As a play on an old favorite (cucumber tea sandwiches), I love the idea of creating full size Zucchini Tea Sandwiches! It couldn’t be easier or quicker to cut zucchini into thin ribbons, layer them on toasty bread with cream cheese, and drizzle them with really good olive oil. These are great for a very quick lunch, but would be beautiful to serve to a crowd on a wooden cutting board 😊
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
2 pieces whole wheat oat bread (or your favorite bread)
2 tablespoons cream cheese
1 small zucchini
Salt and pepper to taste
Olive oil, to serve
How (your directions):
Toast bread to desired doneness. Meanwhile, using a vegetable peeler, slice zucchini into long, thin ribbons.
Once bread is toasted, spread one tablespoon of cream cheese (regular or vegan) onto each slice.
Layer the zucchini ribbons lengthwise across each slice. Trim off crust (and eat!), then serve Zucchini Tea Sandwiches on a wooden cutting board.
Season with salt, pepper, and a drizzle of olive oil.
Enjoy!
Why (the science): Zucchini is rich in flavonoids, which means it can help slow down aging processes by neutralizing the damaging effects of free radicals.
This salad is so yummy and refreshing, and full of heart healthy fats to keep you full! And it only takes 5 minutes and 7 easily accessible ingredients to quickly slice, assemble, and drizzle 😊
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
2 cups butter lettuce and radicchio (I use a prewashed mix from Trader Joe’s)
10 cherry tomatoes
½ small ripe avocado
1 tablespoon hemp seeds
1 tablespoon aged balsamic vinegar (the older, the sweeter)
1 teaspoon extra virgin olive oil
Pinch of Crazy Jane’s Mixed Up Salt (or any seasoned salt- this one is a blend of garlic, onion, salt, and spices)
How (your directions):
Onto a large plate, place the 2 cups of butter lettuce and radicchio blend.
Slice cherry tomatoes in half lengthwise, then distribute evenly on top of the lettuce.
Slice a small, ripe avocado in half. Using the half without the pit (save the half with the pit, covered, in the fridge for another time), remove the skin. Place halved avocado cut-side down onto cutting board, then slice thinly. Fan the avocado slices and place in the center of the salad.
Sprinkle hemps seeds over the salad, then drizzle with balsamic vinegar and olive oil. Season to taste with a pinch of salt or seasoned salt.
Enjoy immediately!
Why (the science): Hemp seeds are a rich source of heart-healthy omega-3 fatty acids. You can sprinkle hemp seeds on savory dishes (from salads to pastas to soups) and sweet dishes (top a smoothie or bowl of oatmeal for added crunch).
