Healthy Recipes

15 Healthy Recipes for Busy Weeks

Quick, wholesome, and satisfying meals with simple ingredients.

Wholesome Wonders: A Nourishing Bowl

Nourishing Grain Bowl with Greens, Roasted Veggies, and Tahini Drizzle

Prep: 10 minCook: 20 minTotal: 30 minServes: 2

Ingredients

• 1 cup cooked quinoa or brown rice
• 1 cup roasted mixed vegetables (broccoli, carrots, peppers)
• 1 cup baby spinach
• 1/2 avocado, sliced
• 2 tbsp hummus or tahini
• 1 tsp olive oil, lemon juice, salt & pepper

Directions

1. Warm grains and roasted vegetables in a skillet with olive oil.
2. Add spinach until just wilted, season with salt, pepper, and lemon.
3. Assemble bowl with grains, veggies, avocado, and hummus/tahini drizzle.

VegetarianHigh FiberMeal Prep

Tip: Add chickpeas or grilled chicken for extra protein.

Clean Eating, Happy Living

Grilled Salmon with Asparagus and Lemon

Prep: 8 minCook: 12 minTotal: 20 minServes: 2

Ingredients

• 2 salmon fillets
• 1 bunch asparagus, trimmed
• 1 lemon, sliced
• 1 tbsp olive oil, salt, pepper, garlic powder

Directions

1. Preheat oven to 425°F (220°C). Line sheet pan.
2. Toss asparagus with oil, salt, and pepper; arrange with salmon.
3. Season salmon, top with lemon, bake 10–12 min until flaky.

PescatarianLow CarbSheet Pan

Tip: Switch asparagus for green beans when out of season.

The Ultimate Feel-Good Food

Buddha Bowl with Quinoa, Chickpeas, Avocado, and Colorful Vegetables

Prep: 12 minCook: 18 minTotal: 30 minServes: 2

Ingredients

• 1 cup cooked quinoa
• 1 cup roasted sweet potato cubes
• 1 cup chickpeas, rinsed
• 1 avocado, sliced
• Mixed raw veg (cabbage, carrots, cucumbers)
• Lemon-tahini dressing

Directions

1. Arrange quinoa, sweet potato, chickpeas, and vegetables in bowls.
2. Top with avocado and drizzle with lemon-tahini dressing.
3. Season to taste and serve immediately.

VeganGluten FreeHigh Fiber

Tip: Add pickled onions for a bright, tangy kick.

Nutrient-Packed & Delicious

Rainbow Roasted Vegetables

Prep: 10 minCook: 25 minTotal: 35 minServes: 4

Ingredients

• 3 cups mixed vegetables (broccoli, peppers, red onion, zucchini)
• 2 tbsp olive oil
• 1 tsp garlic powder, 1 tsp Italian seasoning
• Salt & pepper to taste

Directions

1. Preheat oven to 425°F (220°C). Toss veggies with oil and seasonings.
2. Roast on parchment 20–25 min until edges are caramelized.
3. Finish with a squeeze of lemon and fresh herbs.

Sheet PanVeganLow Effort

Tip: Cut veggies to similar size for even roasting.

Your New Favorite Healthy Meal

Veggie-Packed Pasta with Parmesan and Herbs

Prep: 10 minCook: 15 minTotal: 25 minServes: 2–3

Ingredients

• 8 oz whole-grain or chickpea pasta
• 1 cup cherry tomatoes, halved
• 1 cup zucchini, half-moons
• 2 cloves garlic, minced
• 2 tbsp olive oil, basil, parmesan (optional)

Directions

1. Cook pasta al dente; reserve 1/2 cup pasta water.
2. Sauté garlic, zucchini, and tomatoes in olive oil 4–5 min.
3. Toss pasta with veg, splash pasta water, season, add basil and parmesan.

30-MinuteVegetarianWeeknight

Tip: Add white beans for protein without changing flavor.

Fresh & Fit Kitchen Creations

Grilled Chicken with Citrus and Herbs

Prep: 15 minCook: 12 minTotal: 27 minServes: 3–4

Ingredients

• 1.5 lb chicken breasts, pounded even
• 2 tbsp olive oil
• Zest + juice of 1 lemon or orange
• 1 tsp oregano, 1 tsp garlic powder, salt & pepper

Directions

1. Marinate chicken in oil, citrus, and seasonings for 15 minutes.
2. Grill 5–6 min per side until juices run clear.
3. Rest 5 minutes and slice; serve with salad or grains.

High ProteinGrillMeal Prep

Tip: Pound chicken to 1/2-inch for even cooking.

Balanced Bites for a Better You

Balanced Plate with Protein, Vegetables, and Whole Grains

Prep: 10 minCook: 20 minTotal: 30 minServes: 2

Ingredients

• 2 portions lean protein (tofu, chicken, fish)
• 2 cups mixed vegetables
• 1 cup cooked whole grains (quinoa, farro, brown rice)
• Olive oil, lemon, salt, pepper

Directions

1. Cook protein to safe temp; roast or sauté vegetables.
2. Warm grains; plate 1/2 veggies, 1/4 protein, 1/4 grains.
3. Finish with olive oil and lemon.

Gluten FreeMacro BalancedFlexible

Tip: Use pre-cut veggies to save time.

The Art of Healthy Cooking

Seeded Vibrant Salad with Mixed Greens and Veggies

Prep: 12 minCook: 0–5 minTotal: 12–17 minServes: 2

Ingredients

• Mixed greens and herbs
• 1 cup chopped veggies (cucumber, pepper, tomato)
• 1/3 cup seeds/nuts (pumpkin, sunflower, almonds)
• 2 tbsp olive oil, 1 tbsp lemon, pinch salt

Directions

1. Toss greens with oil, lemon, and salt until glossy.
2. Add veggies and sprinkle seeds/nuts to finish.
3. Optional: add feta or grilled protein.

Salad5-IngredientVegan Option

Tip: Dress greens first for even coating and better flavor.

Purely Nourished Plates

Seared Salmon with Herby Yogurt Sauce

Prep: 10 minCook: 10 minTotal: 20 minServes: 2

Ingredients

• 2 salmon fillets
• 1/2 cup Greek yogurt
• 2 tbsp chopped dill + parsley
• 1 tsp lemon zest + juice, salt & pepper

Directions

1. Mix yogurt, herbs, lemon, salt, and pepper; set aside.
2. Sear salmon in a hot pan with oil 3–4 min per side.
3. Serve salmon with generous dollop of herby yogurt.

High ProteinPescatarian20 Minutes

Tip: Pat salmon dry for better sear and crisp skin.

Glow-Up Your Dinner Routine

Beet and Citrus Salad with Herbs

Prep: 15 minCook: 0–10 minTotal: 15–25 minServes: 2

Ingredients

• 2 cooked beets, sliced
• 1 orange or grapefruit, segmented
• 2 cups arugula
• 2 tbsp olive oil, 1 tbsp lemon, pinch salt

Directions

1. Toss arugula with oil, lemon, and salt.
2. Layer beets