Healthy Meals In 12 Minutes Or Less


Perhaps included in your New Year’s resolutions is to eat healthier (to know how to actually fulfill the best New Year’s resolutions you can actually make, click here)—but you’re not exactly gung-ho about the fact that you have to cook for more than an hour to get a delicious and healthy meal.  Why not just prepare a healthy meal for 12 minutes or less and get your tummy happy and healthy?

#1 Breakfast – Eggs in a Muffin

First, heat a pan using a spray of cooking oil over medium heat.  Season an egg with salt and pepper, scramble, and cook to no more than five minutes, based on your egg done-ness preference.  Top it off with a slice of cheddar cheese and wait for the cheese to melt.  Pile the egg and cheese on a toasted whole wheat English muffin and put in a slice of cooked Canadian bacon. For more recipes made better when topped off with an egg, that aren’t exactly healthy but completely delicious, click here.

Breakfast - Eggs in a Muffin

#2 Breakfast – Breakfast Taco

Spritz a pan on medium-high heat with cooking oil, scramble 3 egg whites, a small handful of spinach leaves, and a tbsp. of rinsed and drained black beans.  Season with salt and pepper to taste and wrap the mixture in an 8-inch whole wheat tortilla.  Top it off with 1 tbsp. of salsa.

Breakfast - Breakfast Taco

#3 Breakfast – Nutty Banana

Toast a slice of whole grain bread and spread a tbsp. of crunchy almond butter and half a sliced banana.

Breakfast - Nutty Banana

#4 Breakfast – Salty Sweet Breakfast Pizza

Preheat your toaster oven or broiler.  Microwave 2 slices of turkey bacon until crisp and crumble once cooked.  Spread a tbsp. of low fat ricotta cheese on a whole wheat tortilla.  Top it off with 1/4 cup of sliced blueberries and/or strawberries and the bacon.  Broil for 5 minutes or once the fruit softens and starts to caramelize.

Breakfast - Salty Sweet Breakfast Pizza


#5 Breakfast – Sun-Dried Tomato Omelette

Coat a medium-high hot pan with cooking spray.  Pour 3 egg whites mixed with a tsp. of water and salt and pepper.  Once the eggs begin to set, put in 2 tbsp. of goat cheese, 1/2 a cup of fresh spinach, and 2 tbsp. chopped sun-dried tomatoes.  Fold in half and cook until the egg whites are set, the cheese melted, and vegetables warmed.  You can also include mushrooms!

Breakfast - Sun-Dried Tomato Omelette

#6 Lunch – Mediterranean Pita

Open a whole wheat pita and spread 2 tbsp. of hummus on one side.  Add 1 large sliced roasted red pepper, 1 tbsp. black olives, 1 tbsp. crumbled feta, 5 slices of cucumber.  You can even add tomatoes, onions, and a small handful of mixed greens.

Lunch - Mediterranean Pita

#7 Lunch – Nicoise Sandwich

Using a bowl, combine a 6 oz. can of tuna, 1/2 a cup of halved cherry tomatoes, 1/4 cup of chopped pitted black olives, and a tbsp. of olive oil.  Cut a fourth of a whole wheat baguette and fill in using the tuna mix and include a handful of baby spinach leaves.

Lunch - Nicoise Sandwich

#8 Lunch – Grilled Cheddar ‘n Apple

Spread a slice of bread with a tsp. of mustard.  Layer a slice or two of cheddar cheese and 1/2 a green apple, thinly sliced between the 2 slices of whole grain bread.  Grill the sandwich in a nonstick pan on each side in a panini press as soon as the cheese has melted.

Lunch - Grilled Cheddar 'n Apple

#9 Lunch – Black Bean Wrap

Using an 8-inch whole wheat tortilla, mash 1/4 cup of rinsed and drained black beans with a fork.  Sprinkle a pinch of cumin, a pinch of paprika, and a tbsp. of cheddar cheese.  Roll it up and microwave for about 30 seconds.  Serve with 2 tbsp. of salsa.

Lunch - Black Bean Wrap

#10 Lunch – Curried Chicken Salad

Mix together 2 tbsp. of non-fat plain Greek yoghurt and 1/4 tbsp. of curry powder.  Add 1/2 a cup of diced roasted chicken, 1/8 cup of diced red onion, 1/4 cup of halved grapes, and a tbsp. of chopped cilantro.  Serve this on top of a large handful of mixed greens.

Lunch - Curried Chicken Salad

#11 Dinner – Spicy Shrimp Stir Fry

Heat a tbsp. of canola oil in a pan over medium-high heat.  Add 1/8 tsp. of crushed red pepper and 1/4 sliced onion.  Cook for 4 minutes.  Add 1/2 a cup of zucchini, 1/2 a sliced red bell pepper, 1/2 a cup of thinly sliced squash, and 1/4 cup of corn kernels.  Cook for 5 minutes.  Add 1/4 lb. of shelled and deveined shrimp and cook for 3 more minutes or as soon as the shrimp looks pink and opaque.

Dinner - Spicy Shrimp Stir Fry

#12 Dinner – Tuna Pasta Salad

Cook a serving of pasta for around 12 minutes.  Combine 1/2 a tbsp. of balsamic vinegar, 1/2 a tbsp. of olive oil, and 1/8 tsp. of celery salt in a bowl.  Mix in 1/2 a can of flaked white tuna, 1 chopped scallion, and 1/4 cup of halved grape tomatoes.  Drain the pasta, rinse with cold water, and mix it in with the tuna mix.

Dinner - Tuna Pasta Salad

#13 Dinner – Portobello Burgers

Preheat a grill or a grill pan.  Whisk 1 clove minced garlic, 1/2 a tbsp. of balsamic vinegar, 1 tbsp. of olive oil, and 1/2 a tsp. of finely chopped fresh basil.  Drizzle half of the sauce over a Portobello mushroom cap.  Grill the mushroom for around 3 to 4 minutes each side, covered.  At the same time, mix the remaining sauce with 1/2 a tbsp. of light mayo and spread on a lightly toasted whole wheat bun.  On the bun, place the mushroom cap, a tomato slice, and a lettuce leaf.

Dinner - Portobello Burgers

#14 Dinner – Veggie Fried Rice

Prepare a serving of 3/4 cup instant rice, around 90 seconds.  Sauté the cooked rice with 1/4 cup of halved cherry tomatoes, 1/4 diced zucchini, and 1/4 can of rinsed and drained black beans.  Add in 1/8 cup of vegetable broth and cook for 5 to 7 minutes.  Push the rice and vegetables to the outer parts of the pan and scramble an egg in the pan’s center until cooked.  Serve the fried rice topped with the egg and 1/2 a tbsp. of shredded cheddar cheese.

Dinner - Veggie Fried Rice

#15 Dinner – Honey Soy Salmon

Preheat a broiler and mix 1/2 a tsp. of soy sauce with 1/2 a tbsp. of honey.  Season a 5 oz. salmon filet with salt and pepper and broil for 5 minutes.  Drizzle it with the honey soy sauce mix and broil for 2 to 5 minutes more.  Serve it with microwaveable rice.

Dinner - Honey Soy Salmon