5 + 1 quick and healthy recipes for when you don't have time

I love it when I log on to Instagram or any other social media and see those wonderful, healthy recipes, that look so pretty and... I'll never have time to make! Haha! Well, I trust that someday I will be able to... Doesn't that happen to you? Because seriously, there's barely time to comb my hair decently, let alone start cooking; time is always on our heels, from the moment the alarm clock rings, it's a constant rush all day.

I say this from my own experience, obviously, when I have time I do allow myself to cook elaborate dishes, slow-cooked as they say, but in daily life, what we look for are quick dishes and recipes, practical, easy things that are also healthy.

I'm going to suggest 5 super easy recipes, plus an extra super-fast option for when you don't have time, or, as in my case, you have to take your lunch in a Tupperware to work.

The ideal is to choose one day a week (I choose Sundays) to cook and have all meals prepared for 5 or 6 days, what many call "Batch cooking."

QUICK AND EASY MEALS FOR HEALTHY EATING:

1- Potato and vegetable omelet + 1 fruit

1. 2 whole eggs (you can add more egg whites to increase protein)
2. Stewed potato or sweet potato cut into small cubes (what I do is microwave them for about 6 minutes at maximum power to save time)
3. While the potatoes are cooking, in a pan, sauté some mixed frozen vegetables, which will also be ready in 6 or 7 minutes
4. Mix everything and put it back in the pan, done!

2- Legume pasta salad

1. Legume pasta (approx. 80 to 100 gr dry)
2. 1 small can of tuna or chicken or natural turkey, or 1 chopped hard-boiled egg
3. Chopped stewed vegetables
4. 1 tablespoon of EVOO
5. Mix... and into the Tupperware!

3- Quinoa and chicken or tofu salad

1. Diced chicken breast or tofu
2. Quinoa (a microwave minute cup)
3. Diced mixed vegetables, your favorite
4. 1 tablespoon of EVOO (You can also add a boiled egg, fresh cheese cubes...)

4- Chicken sandwich + 1 fruit and/or 30 gr of Protein

1. 2 slices of protein whole wheat bread like Protein Bread.
2. Shredded chicken breast or chicken burger (homemade) or veggie burger (homemade)
3. 1 slice of low-fat cheese
4. ½ Avocado
5. Sauerkraut, lettuce, tomato slice, onion... whatever you fancy adding.

5- "Three Delights" style rice

1. White or brown rice (a microwave minute cup)
2. French omelet with 2 or 3 eggs
3. Vegetables, whatever you like, such as carrots, peas, bell peppers, or a bit of stir-fried vegetables sold in the frozen section of supermarkets.
4. Preparation: mix

6- EXPRESS LUNCH:

As we always say, REAL FOOD FIRST, is a premise that at WEIDER, we emphasize again and again, but let's be honest, there are days when we have 0 minutes to prepare anything, or suddenly our plans change and we can't eat properly.

Well, for those rare occasions, and to avoid ending up snacking on some industrial pastry or fast food full of a thousand things but decent nutrients, we can resort to what I call "THE EXPRESS LUNCH".

Weider has created VEGAN DIET MEAL for those times when there isn't even time for quick recipes. It's a meal replacement shake, suitable for vegans (and non-vegans), enriched with vitamins and minerals to cover all necessary requirements. It's also gluten-free, so celiacs or those with intolerances won't have any problems.

If you are in a weight control or weight loss phase, one serving is enough. But if that's not your case, you can also add more things.

The express lunch contains:

• 60 gr of VEGAN DIET MEAL with water
• OPTIONAL ADDITIONS:
  • 20 gr of nuts
  • 1 piece of fruit
  • 1 square of dark chocolate

Other articles of interest:

• 6 quick and complete recipes for vegan diets
• 5 Healthy Recipes with Oat Flour
• Vegan shakes for athletes

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