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15 Healthy And Delicious 30-Minute Meal Recipes

by
ISSA Certified Specialist in Fitness & Nutrition
15 Healthy And Delicious 30-Minute Meal Recipes October 12, 2018

Torn between health and taste? Well, if you think healthy is not tasty, get ready to toss that thought out the window. Because here are some of the most scrumptious, low-cal, low-sugar, quick, and healthy recipes to keep you off high-calorie, fattening foods. And there’s a bonus! The tips at the end of the article will help you slash your cooking time and expenses by half. Ready to take this deal? Let’s begin!

15 Healthy And Tasty Low-Calorie Recipes

Easy Healthy Breakfast Recipes 

1. Blueberry Smoothie Bowl

1. Blueberry Smoothie Bowl Pinit

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Prep Time: 7 mins; Cooking Time: 15 mins; Total Time: 22 mins;  Serves: 1; Calories: 210

Ingredients
  • 1 banana
  • 1 teaspoon sesame seeds
  • ¼ cup blueberry
  • 1 tablespoon muesli
  • 2 tablespoons coconut shaving
  • 1 scoop of vanilla protein powder
  • ½ cup almond milk
How To Prepare
  1. Blend the banana, blueberry, vanilla protein, and almond milk.
  2. Pour it into a bowl.
  3. Garnish with muesli, coconut shavings, blueberries, and sesame seeds.

2. Ham And Greens Omelet

Prep Time: 10 mins; Cooking Time: 10 mins; Total Time: 20 mins; Serves: 2; Calories: 221

Ingredients
  • 2 eggs
  • 4-5 slices of ham
  • 1 tablespoon chopped chives
  • 1 tablespoon mixed herbs
  • 3 tablespoons olive oil
  • ½ teaspoon black pepper
  • Salt to taste
How To Prepare
  1. Crack the eggs open in a bowl.
  2. Toss in the ham slices, chives, mixed herbs, salt, and black pepper.
  3. Whisk well.
  4. Heat olive oil in a pan.
  5. Add the egg mix.
  6. Cook it for 2 minutes on each side.
  7. Serve it hot.

3. Yummy Quick Egg Breakfast

Prep Time: 5 mins; Cooking Time: 15 mins; Total Time: 20 mins; Serves: 1; Calories: 275

Ingredients
  • 1 egg
  • 2 slices of multigrain bread
  • Mashed avocado
  • 1 tablespoon peanut butter
  • ½ banana
  • A handful of cilantro
  • Salt to taste
  • 1 tablespoon olive oil
How To Prepare
  1. Heat the oil in a pan and crack open the egg.
  2. While the egg’s cooking, spread the mashed avocado on a slice of bread. Top it with cilantro.
  3. On the other slice of bread, spread the peanut butter and top it with banana slices.
  4. Carefully place the cooked egg on the bread with mashed avocado.
  5. Sprinkle a little salt on the egg.
  6. Your sweet and savory breakfast is ready!

4. Oats Smoothie Breakfast Supercharger

Prep Time: 5 mins; Cooking Time: 5 mins; Total Time: 10 mins; Serves: 2; Calories: 237

Ingredients
  • 2 bananas
  • ½ cup blueberries
  • ¼ cup baby spinach
  • ½ cup yogurt
  • ¼ cup rolled oats
  • Slivered almonds for garnish
  • Ice cubes (optional)
How To Prepare
  1. Toss the bananas, blueberries, baby spinach, yogurt, and rolled oats into a blender.
  2. Blitz it.
  3. Pour into two glasses.
  4. Garnish with slivered almonds and a few blueberries.

Easy Healthy Lunch Recipes

5. Veggie And Tofu Stir Fry

Prep Time: 10 mins; Cooking Time: 15 mins; Total Time: 25 mins; Serves: 2; Calories: 176

Ingredients
  • ½ cup cubed tofu
  • 1 cup broccoli florets
  • ½ cup cubed red bell pepper
  • A few cashew nuts
  • Salt to taste
  • 3 tablespoons olive oil
  • ½ teaspoon honey
  • 3 tablespoons lime juice
  • ¼ teaspoon paprika
How To Prepare
  1. Blanch the broccoli florets.
  2. In the meanwhile, heat oil in a pan and add the tofu to it.
  3. Add honey, lime juice, paprika, and red bell pepper. Cook for 2 minutes.
  4. Transfer the blanched broccoli to a bowl.
  5. Add the stir-fried tofu and bell pepper.
  6. Combine well and top it with a few cashews.

6. Crunchy Salad With Fried Egg

Prep Time: 10 mins; Cooking Time: 15 mins; Total Time: 25 mins; Serves: 1; Calories: 190

Ingredients
  • 2 eggs
  • 3 tablespoons olive oil
  • 10 thin slices of radish
  • 10 slices of cucumber
  • ½ cup mixed greens
  • 5 cherry tomatoes, halved
  • 4 tablespoons of lime juice
  • ½ teaspoon black pepper
  • Salt to taste
How To Prepare
  1. Heat a tablespoon of olive oil in a pan.
  2. Crack two eggs open and cook until the egg white solidifies.
  3. Pick it up with a spatula and place it on one side of a plate.
  4. In a separate bowl, mix the greens with radish, cucumber, tomato, salt, pepper, lime juice, and olive oil.
  5. Add the salad to the plate, and your lunch’s ready!

7. Vegan Lunch Bowl

Prep Time: 10 mins; Cooking Time: 20 mins; Total Time: 30 mins; Serves: 2; Calories: 214

Ingredients
  • ½ cup canned brown lentils
  • ½ cup sliced sweet potatoes
  • ½ cup frozen peas
  • 4-5 cauliflower florets
  • 1 dollop of homemade, refrigerated hummus
  • Salt to taste
  • A pinch of turmeric powder
  • ½ teaspoon black pepper
  • ½ teaspoon allspice
  • 2 tablespoons olive oil
How To Prepare
  1. Toss the sweet potatoes with olive oil, salt, and pepper.
  2. Bake them in the oven until they are completely cooked.
  3. Blanch the cauliflower and frozen peas.
  4. Heat one teaspoon of olive oil in a pan and add the brown lentils.
  5. Cook for 2 minutes and then add allspice. Cook for a minute.
  6. Transfer the brown lentils to a bowl.
  7. To the same pan, add the blanched cauliflower and a little turmeric powder to give it a golden hue.
  8. Plate the baked sweet potatoes, cooked peas, cauliflower, and brown lentils, and add a dollop of homemade hummus.

8. Pan-Fried Salmon And Veggies

Prep Time: 10 mins; Cooking Time: 20 mins; Total Time: 30 mins; Serves: 2; Calories: 168

Ingredients
  • 2 three ounce fish fillets
  • 1 avocado, halved
  • ½ cup sweet potato, cubed
  • 1 cup mixed greens
  • 1/4 cup pomegranate
  • Lime wedges
  • 4 tablespoons lime juice
  • 4 tablespoons olive oil
  • ½ teaspoon white pepper
  • Salt to taste
How To Prepare
  1. Marinate the fish with lime juice, salt, and white pepper.
  2. Toss the sweet potato cubes with olive oil and salt and bake them in the oven.
  3. Heat olive oil in a pan and cook the fish fillets.
  4. Place the mixed greens on the plate first and then keep the baked sweet potatoes on one side.
  5. Place the pan-fried fish, avocado, and pomegranate on top.
  6. Add a squeeze of lime and a little bit of salt to season the mixed greens.

9. Baked Fish With Beetroot Rice

Prep Time: 10 mins; Cooking Time: 20 mins; Total Time: 30 mins; Serves: 2; Calories: 382

Ingredients
  • 2 three ounce fish fillets
  • ½ cup rice
  • ½ cup grated beetroot
  • ¼ cup chopped onion
  • 2 tablespoons chopped chives
  • 4 tablespoons olive oil
  • 4 tablespoons lime juice
  • ½ teaspoon white pepper
  • Mixed herbs
  • Salt to taste
How To Prepare
  1. Rub salt, white pepper, and lime juice on the fish.
  2. Toss the fillets on a baking tray and bake until the fish is cooked completely.
  3. Prepare the rice by cooking it in a rice cooker or a pressure cooker.
  4. In the meanwhile, heat oil in a pot. Add the chopped onions and cook until they become translucent.
  5. Add the grated beetroot and cook for 3 minutes.
  6. Add the cooked rice and combine well.
  7. Serve the beetroot rice with baked fish fillets in two plates.
  8. Garnish the fish with mixed herbs, and the beetroot rice with chopped chives.

Easy Healthy Dinner Recipes

10. Spicy Shrimp Fettuccine

Prep Time: 10 mins; Cooking Time: 20 mins; Total Time: 30 mins;  Serves: 2; Calories: 327

Ingredients
  • 10-12 wild shrimps, washed and cleaned
  • ½ cup arugula
  • ½ pack fettuccine pasta
  • 3 tablespoons Parmesan cheese
  • ½ cup sun-dried tomatoes
  • 2 teaspoons Cajun seasoning
  • 2 cloves of garlic, minced
  • 2 tablespoons olive oil
  • Salt to taste
How To Prepare
  1. Bring 3-4 cups of water to a boil.
  2. Add the fettuccine pasta, a little salt, and a teaspoon of olive oil.
  3. Cook until the pasta is fully cooked.
  4. In the meanwhile, heat oil in a pan. Add the minced garlic and cook for a minute over low flame.
  5. Add the shrimps and salt. Cook for 2 minutes.
  6. Add the arugula and sun-dried tomatoes. Use the spatula to mash the tomatoes.
  7. Discard the excess water from the pasta and toss the fettuccine into the pan.
  8. Add Cajun seasoning and grated Parmesan. Mix everything well.
  9. Top it with some more Parmesan before serving.

11. Quick Broccoli Pasta

Prep Time: 20 mins; Cooking Time: 10 mins; Total Time: 30 mins; Serves: 2; Calories: 473

Ingredients
  • 1 cup bowtie pasta
  • 1 cup broccoli florets
  • 4 tablespoons olive oil
  • 4 cloves of garlic, minced
  • 1 teaspoon chili flakes
  • Grated cheddar cheese
  • Salt to taste
How To Prepare
  1. Bring about four cups of water to a boil.
  2. Add the bow tie pasta, a little salt, and a teaspoon of olive oil to the boiling water.
  3. Cook until the bowtie pasta is fully cooked.
  4. In the meanwhile, heat olive oil in a pan.
  5. Add the minced garlic and chili flakes. Cook for 10 seconds.
  6. Add the blanched broccoli. Toss and cook for 2 minutes.
  7. Discard the extra water from the pasta.
  8. Add the pasta to the pan.
  9. Cook for a minute. Add grated cheese and serve.

12. Chickpea And Quinoa Soup

Prep Time: 10 mins; Cooking Time: 20 mins; Total Time: 30 mins; Serves: 2; Calories: 207

Ingredients
  • ½ cup canned chickpeas
  • ½ cup quinoa
  • ¼ cup chopped carrot
  • ¼ cup chopped tomatoes
  • ½ chopped onion
  • ¼ cup chopped yellow bell pepper
  • ½ cup baby spinach
  • ¼ cup chopped celery
  • ¼ teaspoon chili flakes
  • ½ teaspoon cumin powder
  • ¼ teaspoon coriander powder
  • 1 teaspoon olive oil
  • Salt to taste
How To Prepare
  1. Heat oil in a pan.
  2. Add chopped onion and tomatoes.
  3. Cook for 3 minutes
  4. Add the carrot, cumin powder, coriander powder, salt, and chili flakes.
  5. Stir and cook for 3 minutes.
  6. Add the canned chickpeas, celery, yellow bell pepper, and quinoa. Cover and cook for 10 minutes.
  7. Stir in the baby spinach.
  8. Remove the pot from the flame.
  9. Wait for 2 minutes before serving it.

Easy Healthy Snack Recipes

13. Crispy Baked Veggie Tortilla Party Snack

Prep Time: 15 mins; Cooking Time: 15 mins; Total Time: 30 mins;  Serves: 5; Calories: 87 per tortilla

Ingredients
  • ½ cup minced mushrooms
  • 5 tortillas
  • ¼ cup minced onion
  • ½ teaspoon garlic powder
  • ½ cup ripe avocado
  • ½ cup frozen peas
  • 8 cherry tomatoes, halved
  • Lime juice
  • A handful of cilantro
  • ¼ teaspoon white pepper powder
  • 3-4 tablespoons olive oil
  • Salt to taste
How To Prepare
  1. Add minced mushroom, onion, garlic powder, avocado, salt, and white pepper in a bowl.
  2.  Mix well.
  3. Halve the tortillas and place the avocado mix on one side of each halved tortilla.
  4. Wet the edges of the tortilla with a bit of water.
  5. Fold it and seal the edges.
  6. Toss them on a baking tray.
  7. Sprinkle a generous amount of olive oil.
  8. Bake until the tortilla turns golden brown.
  9. In the meanwhile, blanch the frozen peas and blend them in a food processor.
  10. Add lime juice, salt, and cilantro to this peas hummus.
  11. Serve hot, baked tortillas with peas hummus, halved cherry tomatoes, cilantro, and lime wedges.

14. Delicious Vegan Tacos

Prep Time: 12 mins; Cooking Time: 15 mins; Total Time: 30 mins;  Serves: 1; Calories: 256

Ingredients
  • 2 taco shells
  • ¼ cup sliced yellow bell pepper
  • ½ tomato sliced
  • ¼ cup yogurt
  • ¼ cup sliced onion
  • A handful of cilantro leaves
  • 2 tablespoons boiled corn
  • 2 lime wedges
  • ¼ teaspoon paprika
  • Salt to taste
How to Prepare
  1. Use a skillet to toast the tacos lightly.
  2. Mix yogurt, boiled corn, salt, a little bit of paprika, and lime juice in a bowl.
  3. Lay the bell pepper and tomato slices on the tacos.
  4. Add the yogurt mix.
  5. Add a final pinch of salt and a generous squeeze of lime juice.
  6. Garnish with cilantro, and your yummy snack is ready!

15. Grapefruit With Chili And Rosemary

Prep Time: 5 mins; Cooking Time: 5 mins; Total Time: 10 mins;  Serves: 2; Calories: 208

Ingredients
  • 2 grapefruits
  • ¼ teaspoon chili flakes
  • 1 tablespoon lime juice
  • ¼ teaspoon salt
  • 1 teaspoon olive oil
  • ½ teaspoon diced dried rosemary
How To Prepare
  1. Halve the grapefruits.
  2. In a separate bowl, mix the lime juice, salt, chili flakes, olive oil, and diced dried rosemary.
  3. Use a spoon to drizzle the delicious dressing on the halved grapefruits.
  4. Enjoy the spiced up grapefruit as a snack!

So, you see, healthy does not equal bland. If you use the fruits, veggies, nuts, herbs, and spices carefully, you can create a yummy dish each time you enter the kitchen. Stop eating out and see how quick you lose the flab and the interest to eat high-calorie and not-so-pocket-friendly foods. Get your veggies on the weekend and chop and store them in a zipper bag. Or make the dough, hummus, and sauces and refrigerate them.

Take a step toward consuming healthy, homemade food, and you will be a thousand steps away from diseases. Don’t wait, get right to it! Take care!

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