Under 20 Minutes
1. Shrimp Stir-Fry (18 min, 380 cal)
Pre-cooked shrimp + frozen stir-fry vegetables in sesame oil, garlic, ginger, soy sauce. Over microwave rice. Four ingredients, one pan.
2. Black Bean Tacos (15 min, 420 cal)
Warm canned black beans with cumin, chili powder, garlic. Serve in corn tortillas with avocado, salsa, lime.
3. Greek Salad with Grilled Chicken (12 min, 400 cal)
Buy pre-marinated chicken tenders. Grill 6 min each side. Assemble over chopped romaine, tomato, cucumber, olives, feta, lemon vinaigrette.
4. Egg Fried Rice (15 min, 380 cal)
Day-old brown rice + 2 scrambled eggs + frozen peas + soy sauce + sesame oil + green onion. Best made with cold leftover rice.
5. Sheet Pan Fish and Asparagus (18 min, 340 cal)
Everything goes on one sheet pan. Drizzle with olive oil, salt, pepper, lemon slices. 400°F for 15 minutes.
20–30 Minutes
6. Turkey Bolognese (25 min, 460 cal)
Brown ground turkey + onion + garlic + jarred marinara. Simmer 10 min. Serve over whole wheat pasta or zucchini noodles.
7. Chicken Fajita Bowl (22 min, 480 cal)
Sliced chicken + bell peppers + onion in cast iron with fajita seasoning. Over cauliflower rice with guacamole and Greek yogurt (instead of sour cream).
8. Lemon Garlic Salmon (20 min, 430 cal)
Pan-sear salmon 4 min each side. While it cooks, microwave frozen broccoli and make lemon-garlic butter sauce.
9. Chickpea Shakshuka (25 min, 410 cal)
Simmer canned tomatoes + chickpeas + cumin + paprika. Make wells, crack in 4 eggs, cover until whites set. Serve with whole-grain bread.
10. Teriyaki Salmon Bowl (28 min, 490 cal)
Marinate salmon in teriyaki sauce 10 min. Bake 15 min. While baking, cook rice and steam edamame. Assemble with cucumber and sesame seeds.
