A plate of pasta with shrimp and parsley.
Photo by Ellie Ellien on Unsplash

Healthy Meals Under 30 Minutes

Eating healthy doesn’t have to be time-consuming. There are many delicious and nutritious meals that you can make in under 30 minutes. Here are a few recipes to get you started:

1. Shrimp Pasta

Shrimp scampi pasta is a classic Italian dish that is both delicious and easy to make. Simply cook shrimp in a garlic butter sauce and serve over pasta.

Ingredients:

  • 450g shrimp, peeled and deveined
  • 2 tablespoons olive oil
  • 1 tablespoon butter
  • 4 cloves garlic, minced
  • 1/4 cup pasta water (reserved)
  • 1/4 cup lemon juice
  • 1/4 cup chopped fresh parsley
  • Salt and pepper to taste
  • 230g pasta

Instructions:

  1. Cook the pasta according to package directions.
  2. While the pasta is cooking, heat the olive oil and butter in a large skillet over medium heat.
  3. Add the shrimp and cook until pink and cooked through, about 2-3 minutes per side.
  4. Add the garlic, reserved pasta water, lemon juice, and parsley to the skillet. Cook for 1 minute more.
  5. Season with salt and pepper to taste.
  6. Drain the pasta and add it to the skillet with the shrimp sauce. Toss to combine.
  7. Serve immediately.
Creamy shrimp pasta.

2. Salmon with Roasted Vegetables

Salmon is a great source of protein and omega-3 fatty acids. It’s also very quick and easy to cook. For this recipe, simply roast salmon fillets with your favorite vegetables. Serve with a side of rice or quinoa for a complete meal.

Ingredients:

  • 2 salmon fillets
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Your favourite vegetables (broccoli, Brussels sprouts, sweet potatoes, zucchini, etc.), cut into bite-sized pieces
  • Rice or quinoa, for serving

Instructions:

  1. Preheat oven to 200 degrees Celsius.
  2. Place the salmon fillets on a baking sheet. Drizzle with olive oil and season with salt and pepper.
  3. Roast the salmon for 12-15 minutes, or until cooked through.
  4. While the salmon is roasting, toss the vegetables with olive oil, salt, and pepper.
  5. Add the vegetables to the baking sheet with the salmon and roast for an additional 10-15 minutes, or until tender.
  6. Serve the salmon and vegetables with rice or quinoa.
Grilled tofu with vegetables in a bowl.

3. Sheet Pan Chicken Fajitas

Sheet pan chicken fajitas are a quick and easy meal that is perfect for busy weeknights. Simply toss chicken, bell peppers, and onions with your favorite fajita seasoning and roast on a sheet pan until cooked through. Serve with tortillas, your favourite toppings, and a side of rice or quinoa.

Ingredients:

  • 450g boneless, skinless chicken breasts, cut into strips
  • 1 bell pepper, sliced
  • 1 onion, sliced
  • 1 tablespoon fajita seasoning
  • 1/4 cup olive oil
  • Your favourite toppings (lettuce, tomato, sour cream, guacamole, salsa, etc.)
  • Tortillas, for serving
  • Rice or quinoa, for serving

Instructions:

  1. Preheat oven to 200 degrees Celsius.
  2. In a large bowl, toss together the chicken, bell pepper, onion, fajita seasoning, and olive oil.
  3. Spread the chicken mixture on a baking sheet and roast for 20-25 minutes, or until the chicken is cooked through.
  4. Serve with tortillas, your favorite toppings, and a side of rice or quinoa.
Grilled tofu with vegetables in a bowl.

These are just a few examples of healthy meals that you can make in under 30 minutes. With a little planning, it’s easy to eat a healthy diet, even when you’re short on time.

Here are a few more tips for making quick and healthy meals:

  • Keep a variety of healthy ingredients on hand, such as frozen vegetables, canned beans, and whole grains.
  • Use pre-cut vegetables and fruits to save time on prep work.
  • Cook in bulk and freeze leftovers for quick and easy meals on busy nights.
  • Invest in a few kitchen appliances, such as a slow cooker or Instant Pot, to make cooking easier and faster.

With a little effort, you can easily eat healthy, plant-based meals, even when you’re short on time.

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