April 9, 2022 in Nutrition

21 Healthy meals that takes 10 minutes or less

Chicken (chicken based meals)

  1. Chicken breast sandwich– 2 toasted whole wheat bread, 1 chicken breast,  lettuce, pickles, tomatoes, or any vegetables you like, low fat mayo
  2. Chicken stir fried rice– boil ½ cup of brown rice, sauteed 5 chopped chicken breast strips and half an onion with 1 teaspoon of olive oil, season chicken to your comfort , boil or microwave frozen mixed vegetables, season vegetables to your comfort, chop the chicken breast to small pieces, and mix everything together.
  3.  Chicken stir vegetables- sauteed 5 chicken breast with 1 teaspoon of olive oil chopped chicken breast, mixed vegetables, and ½ table spoon of olive oil. *if you like add your favorite fruit like mandarins, etc
  4. Chicken salad– romaine lettuce, chopped chicken breast season how you like, tomatoes, cucumbers, low fat dressing
  5. Chicken soup– chicken breast, water, beans, mixed vegetables
  6. Tortilla chicken wrap– whole wheat tortilla, lettuce, pico, chicken breast, salsa
  7.  Mediterranean Quesadilla with chicken breast– Place 1 sprouted grain wrap or tortilla in a frying pan over medium heat and spread 1/4 cup hummus on top. Layer 2/3 cup spinach, 3 tablespoons chopped olives, and 1 tablespoon oregano on half the wrap and fold other half on top. Cover frying pan for 1 minute to wilt spinach, then add cooked chopped chicken breast and serve
  8. Mediterranean Quesadilla– Place 1 whole grain tortilla in a frying pan over medium heat and spread 1/4 cup hummus on top. Layer 2/3 cup spinach, 3 tablespoons chopped olives, and 1 tablespoon oregano on half the wrap and fold other half on top. Cover frying pan for 1 minute to wilt spinach, then serve

Tuna (tuna base meals)

9. Tuna salad– 2 cans chunk light tuna in water, drained,1 can white beans or chick peas, drained and rinsed, 1 red bell pepper, diced,1/4 cup red onion, diced juice of 1 lemon 
Optional: Parsley, tomatoes, spinach. Mix ingredients and chill in the refrigerator

10. Tuna sandwich– 1 can of tuna in water, mix tuna with 1 boiled egg and low fat mayo, put on 1 whole wheat bread

11. Tuna and Crackers– wasa crackers with 1 can of tuna and a boiled egg, mixed with low fat mayo.

12. Apple, Tomato, Tuna Salad– 1 Can (6 oz) tuna, water packed, drained, 1 small onion, diced, 1 stalk celery, sliced, 1 tsp. spicy brown mustard, 2 table spoons of fat-free mayonnaise, 1 Apple, cored and diced, 4 cups of fresh romaine lettuce, 2 Tomatoes, cut in wedges. Directions 1. In a medium mixing bowl, combine tuna, onion, celery, mustard, mayonnaise, and apple. Mix well. 2. Divide lettuce and tomato wedges between two separate plates. Top with a portion of tuna mixture. Serve and enjoy.


13. Turkey sandwich– deli turkey on whole wheat subway bread, add tomato, lettuce, pickles, lowfat mayo

14. Turkey stuff bell peppers– 1 bell peper, low fat cream cheese, turkey slices. Directions 1. Cut the bell pepper in 4 pieces and remove the seeds. 2. Spread the low fat cream cheese on the inside of bell pepper 3. Add 2 turkey slices on the bell pepper and enjoy.

15. Turkey summer salad– Roasted turkey breast 5.5 0z, Lite Mayo, Green seedless grapes 25 grapes cut in half, chopped spinach 1 cup, 1 medium chopped apple. Directions. I use left over turkey breast when I cook a turkey. Just chop up the turkey, or use deli turkey slices, apple, celery. Half the grapes. Put all ingredients in a bowl to mix, add mayo and mix thoroughly.

16. Turkey burger– 1 lb 93% lean ground turkey,1 (1 ounce) low fat ranch dressing,1 cup shredded cheddar cheese (low fat), 1/4 cup chopped green onion (scallion) Directions 1. Mix all ingredients together in bowl 2. Form into 6 patties
3. Cook in skillet or on grill until cooked through, appox. 6-7 minute per side.
4. Serve on buns with lettuce and tomato (not included in nutritional information).

Salmon (sautéed 4 salmon at once and add it to the variety of meals)

17. Salmon and brown rice– grill salmon with ½ teaspoon of olive oil, mix brown rice with mixed vegetables and onions and season as you please

18. Barbeque salmon-1 1/2 lbs. salmon, ½ teaspoon of olive oil, 2 tablespoons fresh dill,1 garlic clove, minced,1 tablespoon lemon juice, salt and pepper to taste. Directions 1. Prepare grill  2. In a small bowl, combine oil, herbs, garlic, lemon juice, salt and pepper. 3. Using a pastry brush, brush salmon with herbed mixture. 4. Cook on the barbecue until done (salmon is done when it flakes when tested with a fork). 


19. Lime shrimp– 28 large shrimp – ready to cook
1/2 lime, juiced, 2 dashes salt, 3/4 tsp black pepper, 2 tbsp onion, chopped
Cooking spray, Spray skillet with cooking spray.
Heat on medium heat.
Add all ingredients and cook till shrimp and onions are done.

20. Shrimp and brown rice– 1 teaspoon olive oil, 3 med. scallions, chopped (optional), 1 cup frozen peas and carrots, thawed, 4 oz frozen salad-size shrimp, thawed under cold water, 2 cups quick cooking brown rice, cooked, 4 tbsp low-sodium soy sauce. Directions Add oil, scallions, peas, carrots and shrimp to wok. Stir fry for 5 minutes.
Add cooked rice, soy sauce. Stir-fry for about three minutes.
Yields about 1 1/2 cups per person.

21. Shrimp medley– 1 bag of medium shrimp, 3 eggs, 1 bag of frozen vegetables, 1/2 chopped onion, 1 teaspoon of olive oil. Directions. Put the sautéed shrimp and the vegetables in the pan a with 1 teaspoon of olive oil until the shrimp is pink, scramble the eggs and onions with 1 teaspoon of olive oil. Mix everything together and enjoy.

One Comment

  1. July 8, 2022 at 7:52 pm



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