Easy healthy recipes: 7 meals in under 15 minutes

The universal template of a healthy meal: protein + vegetables + a quality carb + a good fat. Hit that and you have a filling, balanced dish with a good macro profile. These 7 recipes are just variations on that idea.

1. Protein Greek yogurt bowl (breakfast, 5 min)

Mix everything in a bowl. ~350 kcal and 25 g protein. For more protein, add half a scoop of protein powder or a spoonful of peanut butter.

• 200 g plain Greek yogurt
• 1 chopped fruit (kiwi, berries or banana)
• 20 g walnuts or almonds
• 1 tablespoon rolled oats
• Optional: cinnamon or a teaspoon of honey

2. Egg-white omelette with spinach (breakfast/dinner, 8 min)

Saute the spinach for 1 minute, add the beaten eggs and set over medium heat. ~300 kcal and 28 g protein. Add a slice of wholegrain bread if you need more energy.

• 4 egg whites + 1 whole egg
• 1 handful fresh spinach
• 30 g cottage cheese or feta
• Salt, pepper, a drizzle of olive oil

3. Chicken and veg stir-fry (lunch/dinner, 15 min)

Brown the chicken, add the veg and stir-fry for 5 minutes, fold in the rice and sauce. ~450 kcal and 40 g protein. The stir-fry is the perfect wildcard: swap the protein and veg for whatever you have.

• 150 g chicken breast in strips
• 2 handfuls mixed veg (pepper, broccoli, onion)
• 100 g cooked brown rice or quinoa
• Low-salt soy sauce, garlic, ginger

4. Tuna and chickpea bowl (lunch, 7 min)

Mix everything cold. ~400 kcal, 35 g protein and lots of fibre. Ideal for work: holds up perfectly in a lunchbox.

• 1 can of tuna in water, drained
• 120 g cooked chickpeas
• Chopped tomato, cucumber and onion
• Olive oil, lemon, oregano

5. Wholegrain turkey and avocado wrap (lunch, 5 min)

Fill and roll. ~380 kcal and 30 g protein. The avocado fat fills you up and the wholegrain tortilla adds fibre.

• 1 wholegrain tortilla
• 100 g turkey or chicken
• 1/4 avocado
• Lettuce, tomato, mustard

6. Vegetable cream with tofu cubes (dinner, 12 min)

Boil the veg, blend with the stock and top with the browned tofu. ~350 kcal and 20 g protein. A light, warm, very filling dinner.

• Frozen veg for soup (courgette, leek, pumpkin)
• 150 g firm tofu in cubes, browned
• Vegetable stock, a tablespoon of olive oil

7. Cottage cheese with tomato and wholegrain bread (snack/dinner, 3 min)

The fastest protein snack there is. ~300 kcal and 28 g protein. Perfect when you do not feel like cooking but want to hit your daily protein.

• 200 g cottage cheese or quark
• Sliced tomato, salt, oregano, oil
• 1 slice wholegrain bread

Macro summary per recipe

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