3 Healthy Meals You Can Whip Up in No Time


So you're in a hurry one morning and decide to skip breakfast entirely. This becomes a habit, and instead of eating three meals a day, you're only eating one or two. You may think that you're saving time by not having to cook or clean up after yourself, but in the long run, you're only doing your body a disservice.

Studies recommend you have three meals a day diet so your body can function properly. You'll need the nutrients from breakfast, lunch, and dinner to power through your day. Once you miss a meal, you're more likely to make unhealthy choices later on.

You might be more inclined to indulge in sugary snacks or grab fast food for dinner because you're so starved. You get even more prone to get "hangry" - a portmanteau of "hungry" and "angry" that results from missed breakfast, lunch, and dinner for women.

If you think cooking three meals a day is time-consuming, think again. With some planning, you can make easy and healthy meals that will leave you feeling satisfied. This roundup looks a three delicious healthy quick recipes that you can make in no time.

But first ...

The Importance Of Eating Three Meals A Day

The Importance Of Eating Three Meals A Day

Having three square meals with some fruits and salads in between is a tried-and-true method to maintain a healthy weight. While many fad diets out there claim you can lose weight by eating less frequently, the fact is that you're more likely to achieve and maintain a healthy weight by eating three meals a day.

Here's why:

  •   Eating three meals a day makes you less likely to snack. Snacking can quickly lead to weight gain, as most snacks are high in calories and low in nutrients.
  •   You'll make healthier choices when you have three meals a day. When you're hungry, you can easily graze on anything you find, making it more likely you'll end up eating unhealthy junk food.
  •   You have more energy when you eat three meals a day. When you're well-nourished, your body has the energy to power through your day. You have optimal calorie distribution, leading to more even energy levels throughout the day.
  •   You avoid overeating when you have three meals a day. Overeating can lead to digestive problems, as your body struggles to process all the food. When you space out your meals, you are more satiated and less likely to overeat, giving your system time to digest the food properly.
  •   Eating three meals a day can help you achieve your goals if you're trying to shed weight. When you spread out your calories throughout the day, you're less likely to overeat or make unhealthy choices.

So, what are some healthy meals you can whip up in no time? Here are nine ideas:

Delicious Healthy Quick Recipes For Breakfast

Delicious Healthy Quick Recipes For BreakfastOmelet:

As we all know, an omelet is a quick and easy meal. Eggs are rich in a large amount of protein and nine amino acids required by the human body, so non-vegetarians who do not eat fish or meat can get the protein their bodies need from eggs. In addition, studies have shown that eating eggs in the morning can help improve memory and protect vision. at the same time. Eggs are a good source of calcium, phosphorus, and vitamin D.  These are also beneficial in preventing and treating osteoporosis (a medical condition that weakens the bones and makes them brittle). Eggs are low in calories, which can keep you full for longer, reduce snack cravings, and aid in weight loss. But in order to achieve a better weight loss effect, it is best not to use butter when frying eggs you can add vegetables to your hands, such as tomatoes, peppers, onions, and mushrooms.


1 tsp olive oil

¼ red, orange, or yellow pepper, chopped

2 free-range eggs

dried parsley (small pinch)

large handful of spinach, torn

fresh chives, roughly chopped

freshly ground black pepper


Heat the oil in a non-stick frying pan, Cook the spinach for 2–3 minutes, and stir so the spinach wilts. Remove the vegetables from the pan.

Beat the eggs in a bowl, season with salt and freshly ground black pepper, then pour the beaten egg into the pan. Cook, gently drawing in the sides of the omelet with a spatula, allowing the uncooked egg to fill the gaps and set.

When the omelet is almost cooked, spoon the spinach mixture back in, then flip over one half and slide it onto a plate.

Delicious Healthy Quick Recipes For Lunch

Delicious Healthy Quick Recipes For LunchRoasted Cauliflower:

These roasted cauliflowers are healthy, flavorful, and perfect for a quick and easy lunch meal! It is packed with nutrients and would be a great meal to whip up in no time! If you want to lose weight, then cauliflower is a must in your recipe. Because cauliflower is low in carbohydrates, it can replace some foods that are high in carbohydrates, such as bread and pasta. In addition, cauliflower is rich in a lot of dietary fiber, as well as vitamin C and a lot of folic acids, which can help eliminate fat and edema and help lose weight. Therefore, cauliflower is a safe and healthy choice for friends trying to reduce carbohydrate intake. Cauliflower has the highest vitamin C content in the vegetable world, and cauliflower also contains vitamin E and iron, which can improve skin texture, and edema, and enhance immunity.


1 tsp olive oil

1 head of cauliflower

salt, pepper, chili powder, and smoked paprika.


Preheat the oven to 180°.

Cut the cauliflower in half and place it vertically on the cutting board.

Thinly slice the red peppers, then toss with olive oil, minced garlic, sea salt, and pepper.

Line up the sliced cauliflower on a baking sheet and brush with the freshly prepared sauce with a small brush.

Place in the oven and bake at 180° for 15 to 20 minutes.

Delicious Healthy Quick Recipes For Dinner

Delicious Healthy Quick Recipes For DinnerOne Pot Salmon with Veggies:

This One Pot Salmon with Veggies is a healthy and easy meal that is perfect for busy weeknights! It is packed with protein and nutrients and is ready in just 30 minutes. Salmon is one of the best sources of the omega-3 fatty acids EPA and DHA. Therefore, people who eat salmon regularly can reduce the risk of heart disease. Like other high-protein foods, salmon helps regulate appetite and produces hormones that keep you full. And its calorie content is particularly low, with less than 200 calories per 100 grams of salmon. Fish oil is known to help improve vision, and prevent and improve eye diseases. Omega 3 in salmon has been shown to have a preventive effect on chronic dry eye. Salmon is paired with vegetables containing a lot of vitamins, inorganic salts, and fiber, which not only tastes better and richer but also doubles the nutritional value.


1 tsp olive oil

1 tsp lemon juice

1 minced garlic clove

some salt and pepper

2-3 mushrooms and tomatoes.


In a small bowl or dish, whisk together one tablespoon of olive oil, the juice of 1 lemon, one minced garlic clove, and some salt and pepper.

Place 1 pound of salmon fillets in the mixture and set aside.

Heat a single tablespoon of olive oil over medium heat in a large skillet.

Add in some mushrooms and tomatoes.

Stir and cook for 5 minutes.

Add salmon into the skillet and cook for about 10 minutes, or until the salmon is cooked through.

There You Have It!

Regardless of your schedule, there's always time for a healthy meal. These fast and effortless recipes will help you get a nutritious meal on the table in no time!


Leave a comment

All blog comments are checked prior to publishing
You have successfully subscribed!
This email has been registered