Healthy Bits · Cooking & recipes
Healthy meals in minutes
Busy nights don't have to mean takeout. I teach my clients a simple formula: protein + vegetables + a smart carb + flavor. With a few staples on hand, dinner comes together in about 15 minutes.
- Protein: eggs, canned beans, rotisserie chicken, canned salmon or tofu
- Vegetables: frozen veggies, bagged greens, cherry tomatoes
- Smart carbs: cooked brown rice or quinoa, sweet potatoes, whole grain tortillas
- Flavor: pesto, salsa, tahini, lemon or a good spice blend
A few combos to try: scrambled eggs with spinach and salsa in a whole grain tortilla; black beans, rice and roasted peppers with lime; or salmon over greens with quinoa and a drizzle of vinaigrette.
Try this: stock one item from each list this week, and dinner will always be within reach.
- meal prep
- protein
- greens
Healthy Bits are for general education and aren’t medical advice. Check with your doctor or healthcare provider before making changes, especially if you’re pregnant or nursing, take medication, or are managing a health condition.