You should never be too busy for good nutrition. Eating healthy should be a way of life and in our modern world, our busy schedules shouldn’t stand in our way of prioritizing our health and well-being.
If you are a busy person that values time and convenience, you may want to check these quick, easy and nutritious meal ideas. Some of these recipes are under 5-10 minutes and most of them are under 30 minutes, so they are ideal for busy people who want to stay healthy, happy and live a longer life.
Salmon & avocado on multigrain bread, toast or rice bread.
Healthy and rich in vegetable proteins and healthy oils, both salmon and avocado make easy and convenient breakfast, snacks or dinner choices.
Honey & cinnamon on multigrain crispbread
The combination of honey and cinnamon has been used in oriental and Ayurvedic medicine for centuries, to help with a variety of conditions such as immunity enhancement, arthritis, infections, colds and other therapeutic purposes.
Variations: sandwich fruit with heavy cream, add your topping fruits of choice.
Hummus is a Middle Eastern dish made from chickpeas blended with tahini, lemon juice, olive oil, garlic and other condiments. Hummus is high in several important nutrients, including fiber and protein.
Get a quick and easy hummus recipe (10 minutes) here.
Strawberry Banana Protein Smoothie
Smoothies make easy and convenient breakfast, healthy snacks or post-workout meals. Their versatility make them an ideal choice for on the go meals. No excuse for skipping breakfast or not having an energy boost before hitting the gym!
This balanced fruit smoothie is great for a quick breakfast, meal replacement or after a workout. Check the recipe here.
Gazpacho summer soup
Traditionally from Spain, and popular in Spain, Portugal and the Mediterranean area, gazpacho is refreshing, and it is perfect for the hot summer days. It is a cold soup made of raw, blended vegetables and is particularly eaten during hot summer days, since it is cool and refreshing. Get the recipe here.
Carrot ginger soup
Creamy and satisfying, quick and easy to prepare, and spiced with ginger, garlic and onion, this soup can be made in 30 minutes or less and lasts in the fridge for a few days.
This easy soup recipe has only 7 ingredients, and it’s so simple and delicious.
Creamy, consistent, rich in flavor and a good source of vegetable proteins, this soup can make a great lunch or easy dinner. Check the recipe here.
Turmeric salmon with warm quinoa and kale salad
Quinoa is a plant-based source of proteins, rich in fiber and antioxidants, reduces appetite and promotes weight loss. Turmeric is a spice coming from the Asian cuisine that gives food a yellow color. It is a potent anti-inflammatory and antioxidant that can help with a series of conditions including arthritis, digestive problems, and other inflammatory conditions. Check the recipe here.
Whole grain pasta with mushrooms, garlic and spinach
Spiced honey ricotta spread on Wasa® crispbreads
Creamy ricotta with honey and cinnamon is the ideal spread for topping Wasa® Crispbreads for a healthy sweet snack. Customize the recipe to increase the cinnamon or add your favorite spices, swap the pears for figs, or experiment with apples. Get the recipe here.
Nuts and seeds
Nuts and seeds are good sources of protein, healthy vegetable fats, fibres, vitamins, and minerals. A healthy snack typically consist of a handful of nuts (or about 30 g daily), which can include walnuts, peanuts, cashew, pecans, pistachios, Brazil nuts. Most nuts are rich in proteins, healthy fats and fibre, vitamins and minerals.
Fruits are a rich source of antioxidants, vitamins and minerals, and fiber. Fruits have various health benefits, including weight loss and improved digestive health. A portion is one piece of fruit, such as one apple, a banana, pear, orange, and a cup of blueberries or strawberries.
Iced green tea with mint and honey
Iced green tea with lemon, lime, and fresh mint is a refreshing and revitalizing beverage for hot summer days. Green tea is a powerful antioxidant that decreases the risk of many inflammatory conditions, helps with weight loss, and may boost the brain function.
Best served with ice during the hot summer days. Check the recipe here.
Lemonade (lemon) is an important source of vitamin C and antioxidants. Lemons have many health benefits including weight loss, improved digestion, prevent kidney stones, boost immunity and prevent inflammation.
Lemonade (and even more diluted lemon water) is one of the most refreshing summer beverages and everybody needs some vitamin C in their diets. And watermelon lemonade combination is summer perfection! Check the recipe here.
Citrus, berries, lemon, fresh ginger, strawberries and mint are all good choices. Or choose more exotic fruits such as mangoes, papaya, pineapple, melon, watermelon, kiwi. You can float the ingredients freely in the water or make a fresh fruit puree and mix it with the water.
Fresh juice (carrot, celery, apples or different combinations of fruits and vegetables)
Start your day with a freshly blended juice or smoothie. You can make an additional quantity to take it to the office or gym. According to the Mayo Clinic, juicing can reduce your risk of cancer, boost your immune system, remove toxins from your body, aid digestion and help you lose weight.
Here are some easy and healthy ideas for all meals of the day. Which one is your favorite?