Nutritious Meals in 20 Minutes or Less
Cooking nutritious meals that help you lose weight and that your family enjoys doesn't have to be daunting and time-consuming. As a mom, I know that finding the time or energy to plan healthy meals that your kids will eat can feel exhausting. However, you can whip up 20-minute healthy meals that are delicious and nutritious.
Before you dive into the juicy recipes, let’s learn about the benefits of quick, healthy family meals and what essentials you need in the kitchen.
The Benefits of Quick Healthy Family Meals
Preparing quick, healthy 20-minute meals for yourself or your family has several advantages. First, it saves you time. You can spend more quality time with your family or engage in other activities.
Secondly, it helps maintain a balanced, healthy diet. Both for you, and for you everyone that you live with (significant others, kids, roommates, etc.) Quick meals are usually associated with fast food, yet they don’t have to be unhealthy. These meals guarantee that your loved ones get all of the necessary nutrients with healthy ingredients. Plus, cooking the meals yourself allows you to make them according to your own nutrition plan and preferences to support your weight loss journey.
Lastly, it reduces stress. How many of you fumble around at the last minute trying to figure out what to cook, start feeling stressed, and end up ordering takeout or hitting the drive through? I know that I feel that way at times! Knowing you have a collection of easy-to-make recipes can take the pressure off meal planning, while helping you lose weight and become healthier.
Essentials for 20-Minute Healthy Meals
Having a few key ingredients and tools on hand is essential to making the most of your time in the kitchen. Stock up on fresh fruits and vegetables, lean proteins, and whole grains. These ingredients are versatile, and you can add them to various recipes.
The trick is also to look at the recipes ahead of time and stock up a week's supply of the ingredients. Additionally, having a good set of kitchen tools, such as a sharp knife, a board for cutting, a reliable pan, and storage containers for meal prep can make healthy cooking quicker and easier.
Healthy Meals Recipes
Strong With Sarah created a variety of fast and nutritious meals to inspire you that everyone will love. We even included special treats for those who enjoy something sweet. Below, you’ll find a selection of delicious and nutritious meals you can prep in 20 minutes or less. You can adapt the recipes for a family or a single person. Bon Appetit!
Cranberry Sausage Patties
20 min Serves 4
Whip up these delicious lean turkey cranberry patties in no time! These patties offer a delightful balance of savory and sweet, with extra lean ground turkey, dried cranberries, and fresh sage. Perfect for any meal, you can season them with garlic powder, onion powder, or rosemary. Serve them in a bun, lettuce wrap, salad, or with your favorite side dish for a quick and nutritious meal.
Spinach & Feta Scrambled Eggs
15 min Serves 2
Kickstart your morning with a nutritious and flavorful breakfast. These spinach and feta scrambled eggs are packed with protein and vitamins. This dish offers a balanced fusion of nutrients with eggs, egg whites, and fresh vegetables. The addition of feta cheese provides a savory touch while boosting calcium.
Peanut Butter Cup Protein Smoothie
5 min Serves 1
Enjoy a delicious and nutritious treat with this Peanut Butter Cup Protein Smoothie. This creamy delight combines chocolate protein powder, cocoa, banana, and almond milk for a perfect balance of flavors. All-natural peanut butter and a touch of honey add richness and depth. The smoothie provides a superior source of protein and essential nutrients, making it a marvelous option for a quick breakfast or a post-workout snack.
Turkey Avocado Lettuce Wrap
5 min Serves 1
Enjoy a fresh and carb-clever meal with this Turkey Avocado Lettuce Wrap. Crisp iceberg lettuce is filled with creamy hummus, sliced turkey breast, cheddar cheese, and ripe avocado. This wrap offers essential nutrients and high protein without the extra carbs, making it a smart choice for healthy eating.
Hummus & Tuna Stuffed Avocado
10 minutes Serves 2
Delight in this nutritious and flavorful Hummus and tuna Stuffed Avocado. This quick and easy dish combines protein-rich tuna with creamy hummus, which is high in fiber and protein. The filling is nestled in fresh avocado halves, boosting vitamins, minerals, and healthy fats. Add capers, red onion, or dill to increase the flavor.
Toasted Barbecue Chicken Wrap
10 min Serves 1
Ready in just 10 minutes, this Toasted Barbecue Chicken Wrap is perfect for a quick and tasty meal. Packed with shredded chicken mixed with tangy barbecue sauce, it’s a protein-rich option. Wrapped in a whole wheat tortilla with red onions and cheddar cheese, then toasted to perfection, this wrap delivers a delightful crunch. Enjoy a flavorful and nutritious lunch that’s both easy to make and satisfying.
Thai Chicken Peanut Salad
10 min Serves 6
Get ready to allure your taste buds with this dynamic Thai Chicken Peanut Salad. This dish combines the crunch of coleslaw mixed with diced cucumber, red bell pepper, and green onions. The show's star is the creamy, tangy dressing made from all-natural peanut butter, apple cider vinegar, and coconut aminos. It’s the ultimate fusion of flavors and textures, ideal for lunch or dinner.
Air Fryer Chicken Parmesan
20 min Serves 4
Transform your dinner routine with this quick and delicious Air Fryer Chicken Parmesan. In just 20 minutes, you'll have a crispy, golden chicken breast topped with marinara sauce and melted mozzarella. The air fryer ensures a healthier take on this classic dish without sacrificing flavor. This meal will indeed become a family favorite, perfect for a busy weeknight. Garnish with fresh parsley and enjoy a satisfying and nutritious dinner.
Turkey & Black Bean Cauliflower Rice Skillet
20 min Serves 4
Enjoy a carb-conscious dinner with this Turkey and black Bean Cauliflower Rice Skillet. It has lean ground turkey, black beans, and cauliflower rice. The taco seasoning and salsa add a burst of flavor. At the same time, the avocado provides a dose of healthy fats and vitamin E and adds creaminess to the dish.
One Pan Beef & Broccoli
15 min Serves 4
Enjoy a quick, low-calorie meal with this One Pan Beef & Broccoli. Ready in just 15 minutes, this dish is perfect for busy weeknights. Top it all, each serving has only 281 calories, making it a light yet satisfying option. Thinly sliced flank steak and fresh broccoli are cooked in a savory sauce made from coconut aminos, fish sauce, and a hint of coconut sugar. With only one pan, cleanup is a breeze. It’s high in protein and packed with essential nutrients.
Zucchini Pesto Tortellini
20 min Serves 4
Indulge in a delightful and nutritious dinner with this Zucchini Pesto Tortellini. This meal combines cheese tortellini with fresh zucchini, bell pepper, and cherry tomatoes, all tossed in a rich pesto sauce. The addition of basil leaves brings a burst of flavor and essential nutrients. This dish will indeed become a family favorite. It’s perfect for a quick and satisfying dinner. Enjoy it with a dust of parmesan cheese, olives, or capers for extra flavor.
Decadent Chocolate Peppermint Truffles
20 min Serves 10
Treat yourself and your loved ones to these Decadent Chocolate Peppermint Truffles. You can make these truffles in 20 minutes. It’s a favorite among children and adults alike. Made with dates, cocoa powder, and dark chocolate, they're packed with fiber, antioxidants, and healthy fats from coconut oil. The hint of peppermint adds a refreshing twist. Enjoy these rich, indulgent treats topped with flaky sea salt for a delightful and nutritious dessert.