One of the keys to stress free healthy eating is having your list of quick meals. Cooking at home, especially with lots of veggies, seems like so much work. But it’s really not that hard with a go-to plan, basic foods stocked in the fridge and pantry, and maybe a day of prep to have all the vegetables chopped and ready to use. (See my article on how to stock your kitchen.)

There are two things I consider when I create a meal – balance and taste. Balanced meals stay with you longer – they keep you full for longer and are overall more satisfying so you don’t feel a craving for something (usually sugar!). And taste – of course you want it to taste good! Otherwise it’ll be hard to stay motivated to cook at home.

What is a balanced meal? The main things to remember are – 1/2 vegetables, 1/4 protein, 1/4 whole grain or other carb (sweet potatoes, squash, etc.), and a little fat (olive oil, cheese, avocado). Sticking to this basic ratio will give you all the macro nutrients you need and varying the vegetables will give you a range of micronutrients.

How to add easy flavorings? Sauces! Most of my simple meals are steamed veggies, plain grains, and beans or meat. Sounds kinda boring, right? But when you have a great sauce, the whole meal is elevated! Find your go-to sauces that you can keep in the pantry or can be whipped up in a few minutes. (see my list of go-to sauces.)

With this in mind, what kind of meal can you throw together?

Quick Meals in under 30 minutes

Bean and Quinoa Bowl with Tahini Sauce (my #1 go-to)

• Cook quinoa according to package instructions (about 20 minutes)
• Steam veggies I have on hand – usually broccoli, carrots, spinach
• Chop raw additions – maybe tomatoes, red onion, parsley or cilantro
• Make a simple dressing – A favorite is tahini, tamari, lemon juice, raw or powdered garlic, parsley; plus, water to thin sauce
• Combine cooked quinoa with canned black beans (rinsed and drained), steamed veggies, raw toppings, and sauce
• Top with grated cheese, if desired.

Quick Japchae (Korean glass noodles and veggies)

• Stir-fry a mix of colorful vegetables like bell peppers, broccoli, carrots, and mushrooms in avocado or olive oil
• Separately, stir fry tofu until crisp on the outside
• Cook noodles per package instructions (Japchae uses sweet potato starch noodles, but rice noodles work too)
• Add noodles, tofu, and veggies to a bowl
• Sauce: soy sauce, rice vinegar, and minced garlic
• See detailed recipe here (the recipe calls for sugar, but I omit it)

Spaghetti with Tomato Sauce and Lentils

• Cook whole wheat or gluten-free spaghetti until al dente
• Cook lentils until cooked but still holding their shape; or saute ground beef or turkey until cooked
• Heat jarred or homemade tomato sauce (If I don’t have homemade sauce in the freezer, I like Rao’s Marinara)
• Add cooked ground meat or lentils to the sauce to combine flavors
• At the last minute, add the pasta to the sauce to allow it to absorb the flavors
• Serve and top with grated Parmesan cheese
• Add a salad or steamed broccoli on the side

Canned Salmon with Quinoa and Steamed Broccoli

• Cook quinoa according to package instructions (about 20 minutes); add salt to water
• At the same time, steam broccoli over the cooking quinoa
• Open can of salmon – drizzle with tamari and season with salt and pepper
• Serve the salmon over a bed of quinoa with steamed broccoli on the side

Pasta Primavera

• Slice and steam (if necessary) 2-4 vegetables of choice – broccoli, cauliflower, peas, carrots, red onion, peppers, zucchini, mushrooms or any others
• After steaming, use the same water to cook pasta according to package instructions until al dente (I use Tinkyada brand rice pasta.)
• In a separate pan, gently heat olive oil and sauté minced garlic until fragrant. Add in all the other veggies until warm.
• Toss the cooked pasta with the veggies
• Season with salt and pepper to taste
• Add chopped fresh parsley and grated Parmesan cheese, if desired

Fajitas

• Slice colorful bell peppers, onions, and mushrooms; slice chicken breast, beef tips, tofu, or use beans
• Warm olive oil in a pan and add meat or tofu; cook through
• Add veggies to the pan and cook until slightly softened
• Season with fajita seasoning (such as Frontera’s skillet sauce packets) or a mix of cumin, chili powder, and garlic powder
• Serve with warm tortillas and your favorite toppings like salsa, guacamole, shredded cheese, and sour cream; or serve over rice.

Soups

• Boil lentils for 20 minutes, until soft. Or, use left over rotisserie chicken
• Warm stock from the freezer or a prepackaged version
• Cut and steam any veggies you like – such as carrots, sweet potatoes, celery, broccoli, kale, potatoes
• In the left over steaming water, boil rice noodles per package instructions
• Mix the broth, noodles, lentils (or chicken), and veggies together. Season with salt to taste.
• Top with a dollop of pesto, shredded parmesan cheese, or toasted pepitas (optional)

Pizza

• Keep a few plain pizza crusts in the freezer (I like the gluten free cauliflower crust from 365 brand – Banza brand is also pretty good)