Quick and Easy Healthy Meals for Busy Lifestyles

Waking up with the feeling of the overwhelming busy day ahead makes the kick start quite already exhausting. In today’s fast-paced world, many people struggle and compromise a healthy lifestyle due to their busy schedules. In the context of busy schedules and time constraints, it can be tempting to prioritize convenience over nutrition. However, it is important to prioritize our health and make conscious choices regarding our diet. 

Why choose quick and easy healthy meals?

Quick and easy healthy meals are essential for people with busy lives because they save precious time. With a busy work schedule and many responsibilities, finding time to cook elaborate meals can be a challenge.

 However, by choosing quick and easy recipes, individuals can prepare nutritious meals in a short amount of time. This allows them to focus on other essential tasks without compromising their health. These meals can be made in advance and preserved, making them convenient for busy people. 

One way to do this is to incorporate quick and easy healthy meals into our daily routine. Worry no more because there are quick meals that will not only save time but also provide the necessary nutrients to fuel our bodies. 

Quick Breakfast Recipes for a Busy Day

1. Smoked Salmon and Avocado Corn Thins

Smoked Salmon

With just five ingredients, your breakfast meal is already healthy and delicious. A pinch of black pepper, corn thins, smoked salmon slices, rocket leaves, and cinnamon with avocado will complete this meal. Just spread the avocado on corn thins with rocket leaves and salmon slices, season with black pepper and add to taste; this healthy meal will save your day.

2. Creamy Vegan Sun-dried Tomato and Broccolini Gnocchi

For just 10 minutes, this creamy vegan dish will give you sufficient nutrients to go by on a busy day. All you need are garlic, broccolini, regular-sized gnocchi, frozen peas, sun-dried tomato, oil, flour, milk, and basil leaves to complete the dish. 

While boiling the pot, smash the garlic and cut the broccoli in half lengthwise. Heat a deep pan over medium to high heat. Pour boiling water into a large saucepan over high heat. Put the gnocchi and cook until the gnocchi floats to the surface; add the peas and broccoli at the last minute of cooking. Drain and pour in the reserved sun-dried tomato oil. Add garlic and mix, stirring for 30 seconds, and flour. Cook, stirring, for 30 seconds. Add the gnocchi mixture and tomato strips to the mixed sauce and go well; serve, and enjoy your hearty meal.

3. Pancakes with Yogurt


This delicious but quick meal only takes 10 minutes, and you are ready to go. You only need frozen strawberries, flaxseed oil, vanilla soy protein powder, vanilla soy yogurt, and egg whites.

Whisk together egg whites, protein powder, and flaxseed oil. Heat a small non-stick pan (frying) over medium heat. Pour in the batter, and when it begins to foam on top, flip the pancakes to the other side until nicely browned. Meanwhile, place frozen strawberries in a microwave over high heat for 30 seconds until the strawberries are hot. Drain excess water and mix with yogurt. Take out the pancakes and toss the strawberry yogurt mixture in half while pouring strawberry juice on top; enjoy and get the nutrients you need for an active day ahead. 

Quick Lunch Recipes for a Busy Day

1. Peanut Chicken Coconut Curry

In a hurry but want to grab a good meal for lunch? Peanut chicken coconut curry is ready in 10 minutes the light yet rich curry is delicious and perfect for a quick lunch; your lunch will be sumptuous. 

Heat a frying pan over medium. While the pan is hot, chop the onion, minced peanuts, and thinly sliced ​​peppers. Add olive oil and onion to the cooking pan and cook for about a minute or until the onion is slightly softened. Meanwhile, heat the rice according to the instructions on the package. Add curry powder to the pan. Cook, stirring constantly, for 30 seconds. Stir in the coconut cream, broth, peanut butter, and chicken. Reduce fire heat to medium and simmer, while occasionally stirring, for about 5 minutes or when the sauce becomes slightly thick and the chicken is cooked. Divide chicken curry and rice into serving bowls. Sprinkle carrots, spinach, peanuts, and peppers on top. Serve with lemon, if desired. 

2. Veggie Club Sandwich

Mix watercress, lemon carrot juice, and olive oil to toast your favorite bread. In a small bowl, spread hummus over each slice of toast. Top a slice with coleslaw and carrots, sandwich with another piece of toast, and garnish with tomatoes. Place the last portion of bread, hummus side down, press in, and enjoy whole or cut into quarters. 

3. Quinoa Bowl with Poached Eggs

Quinoa Bowl

Place quinoa in a non-stick pan and cook according to package directions. Combine the cooked quinoa with the kale pesto sauce, or use a separate spoon—season with salt, pepper, and lemon juice. Prepare hard-boiled eggs and serve them over a bowl of quinoa. Sprinkle some coriander leaves and pepper. Add a slice of pickle and crushed walnuts, and enjoy a full-packed lunch.

Quick Dinner Recipes for a Busy Day

1. Chicken Fajita Tray Bake

In a hurry but looking for a bountiful dinner? This Mexican-inspired spicy roast will be ready in less than 10 minutes; pop everything in the pan, and you’re ready to roll.

Preheat oven to high heat. Drizzle half a tablespoon of oil on a baking tray. Place the pan under the broiler to heat. Place the chicken in a large bowl while the oil on the pan is hot. Add spice mixture. Use your hands to stir to coat the chicken with the spices. When the oil is hot, arrange the chicken mixture in a single layer on the pan. Drizzle the remaining 1/2 tablespoon of oil. Return the pan to the grill and cook for 3 minutes.

Meanwhile, wrap the tortillas in food foil and place them under the grill along with the chicken. Chop the chives, put the chili on a plate with the chicken, and mix well. Return to grill for 2 minutes or until chicken is cooked through. Serve grilled chicken with hot tortillas, butter sauce, and whipped cream sprinkled with chives and coriander. 

2. Minted Salmon and Fishcakes

Salmon meal needs more time to prepare; however, 10 minutes will be more than enough with this recipe. 

If using used potatoes, mash until smooth. Place salmon in a bowl, removing skin and large bones. Add peas, mint, tartar sauce, and mashed potatoes. Add seasoning to taste. Mix well and use your hands to shape the dough into flat fish balls. Sprinkle flour. Then, heat oil in a skillet, preferably on medium heat. Fry each batch of fish cakes for about 4 minutes on each side, flipping carefully with a spoon or a slice of fish, until golden brown and crispy. Serve with lime juice and green salad. 

3. Chicken Pasta

Craving for pasta, but time is at a fast pace for work? Here is a recipe with 15 minutes, and your dinner is ready. Cook pasta in boiling water with salt according to package directions. Three minutes before the noodles are cooked, drop the broccoli into the water and continue to boil. While the pasta is cooking, lightly heat the oil in a large skillet or skillet. Add the chicken and fry. Occasionally stir until the chicken pieces are cooked and golden brown, about 8-10 minutes, adding the garlic for the last two minutes. Mix mustard with orange juice in a small bowl. Pour the made mixture over the chicken and simmer for a minute or two. Drain the pasta and broccoli, leaving three tablespoons of pasta water. Mix pasta and broccoli with chicken, add macaroni and almonds, stir well, season to taste. 


Quick and easy healthy meals are an excellent solution for people with busy lives. These meals save time, provide essential nutrients and contribute to overall health. By incorporating simple recipes into our daily routine, we can prioritize our health without sacrificing other important aspects of our lives. Prioritizing healthy meals amidst a busy schedule is an investment in your health and productivity.