Rushed out the door without breakfast… again? And now it's not even lunchtime, but all you’ve got to fight the hunger is just a protein bar? Sounds too relatable, I know!
We’ve all faced mornings that move faster than light, leaving us with no time to utilize the groceries we bought, hoping that we’ll cook a delicious meal!
Instead, we end up with our poor choices like stale vending machine snacks, lukewarm coffee, that same dusty protein bar from the bottom of our bag, or ordering fast food to satisfy our guilt of having delicious food.
It’s not just disappointing, it’s draining because we deserve better than a meal that barely counts as one. On top of that, the biggest concern is how unhealthy it is, which often leads to issues like overeating, low mood, and even obesity over time.
The Psychology Behind Overeating:
Eating subpar meals or skipping breakfast throws off the natural hunger of our body and disturbs energy balance. Our bodies start taking a toll due to a feeling of deprived nutrients. This deprivation frequently leads to compensatory eating later in the day, which usually leads to overeating.
Overeating, especially when it involves foods high in sugar, salt, and unhealthy fats, often leaves us feeling sluggish, bloated, and emotionally drained. The initial comfort or pleasure that comes from eating quickly fades and is soon replaced by guilt or frustration.
This emotional aftermath can lead to increased stress, as the body tries to manage sudden spikes and crashes in blood sugar, and the mind battles feelings of regret.
Over time, when these eating patterns become recurring, they contribute to gradual weight gain and can eventually lead to obesity. But the impact doesn’t stop at physical health. Poor nutrition, coupled with a lack of energy and increasing dissatisfaction with one’s body, can deeply influence mental well-being.
Feelings of low self-esteem, irritability, and sadness often surface, sometimes developing into chronic low mood or even depression. What begins as a missed meal or a rushed food choice can snowball into a cycle that affects not only how your body functions but also how you feel, think, and live each day.
So, skipping or poorly planning meals doesn’t just disrupt our schedule but also takes away the essence of the overall quality of life.
Now that we understand this, it’s clear that time is the primary concern for most of us. Many people believe that preparing even one healthy meal a day requires significant time and effort. So naturally, the idea of cooking nutritious meals three times a day, especially while managing a demanding life or a job, can feel overwhelming and unrealistic.
Therefore, we are going to learn 9 easy and yummy meals that can be cooked easily with a conscious meal-prep time.
Easy Breakfast for the Week
1. Avocado Toast:
This is one of the simplest and healthiest breakfast recipes, requiring minimal preparation time. All it takes is mashing ripe avocados and mixing them with a pinch of salt, freshly ground black pepper, chili flakes, and a squeeze of lime juice. The result is a creamy, flavorful avocado spread that pairs perfectly with tortillas or slices of bread.
The total prep time is under 5 minutes, making it an ideal option for busy mornings. Moreover, if you get bored of eating the same spread over your bread, then you can also layer it with boiled eggs on a sourdough bread.
2. Pancakes:
Now, who doesn't love pancakes? One of the traditional breakfast ideas, making pancakes at home, is incredibly simple and requires just a handful of basic ingredients.
Start by whisking together 1 cup of all-purpose flour, 2 tablespoons of sugar, 1 tablespoon of baking powder, and a pinch of salt in a mixing bowl. In a separate bowl or directly into the dry mixture, add 1 cup of milk (any kind), 1 egg, 2 tablespoons of melted butter or oil, and 1 teaspoon of vanilla extract if desired.
Mix everything well until the batter is slightly lumpy, which helps keep the pancakes fluffy. The best part is that this mixture can be kept in your fridge for a longer period of time, making it a convenient, ready-to-cook option for busy mornings.
When you're ready to eat, simply give the batter a quick stir, heat a non-stick pan lightly greased with butter or oil, and pour in the batter. Cook for 1–2 minutes until bubbles appear, flip, and cook until golden.
On top of that, you can choose different fruits, toppings and syrups to eat with your pancakes throughout the week!
Our Tuscany Bowl is perfect for snacking on your delicious pancakes!
3. Quinoa Breakfast Bowl:
A quinoa breakfast bowl is a wholesome, versatile, and easy-to-make meal that’s perfect for busy mornings and ideal for meal prep.
You can pre-cook quinoa and store it in the fridge for almost a week. On the basis of your preferences, you can make different bowls always by using quinoa as a base.
For a sweet bowl, layer the quinoa with sliced banana and a handful of fresh berries such as blueberries, strawberries, or raspberries. Add a tablespoon of your favorite almond or peanut butter for creaminess and protein. Sprinkle on chia seeds or flaxseeds for an extra boost of fiber and omega-3s, and top it off with a drizzle of honey or maple syrup if you prefer a touch of sweetness.
For a spicy bowl, layer it with cherry tomatoes, avocados, and boiled eggs. Top the bowl with pepper, salt, and any other seasoning of your choice.
Easy Lunch With Minimal Prep Time:
1. Mediterranean Chickpea Salad:
This healthy lunch option requires less than 10 minutes of prep time. First, set the chickpeas to boil. While it's getting boiled, chop cucumber, cherry tomatoes, lemon, red pepper, parsley, feta cheese (or cottage cheese), tofu/paneer, and onions.
Drain the chickpeas and refrigerate them along with the chopped veggies and tofu in different containers. Check out our Groovo Stackable Glass Airtight Food Storage Containers Set, which is perfect for containing your weekly meals.
The next day, all you need to do is add olive oil, salt to taste, a sprinkle of freshly ground black pepper, and any additional seasonings you prefer, and just like that, it’s ready to pack in your lunchbox and take to the office!
Want to take them in different segments? Check out our airtight small containers, which are a set of 6 microwavable lunchboxes, just in case you want to heat them in your office!
2. Lemon Garlic Spaghetti with Curry Leaves Tadka
It is a flavorful twist on classic pasta that’s light, zesty, and infused with traditional flavours.
Boil spaghetti as per the package instructions and then drain and rinse under cold water. Once the spaghetti is cool, refrigerate it by pouring some oil to prevent it from sticking.
In a pan, heat 1–2 tablespoons of oil or ghee, add finely chopped garlic, and saute until golden brown. On top of it, add a handful of fresh curry leaves and let them crackle and crisp up.
Turn off the heat and stir in freshly squeezed lemon juice, lemon zest, salt, and black pepper, and you have your tadka ready!
You can either store it by mixing it with your spaghetti or separately in a container. All you need to do is carry it in your lunch bag and microwave it before eating!
3. Peri Peri Paneer Wraps with Mint Mayo:
Chop your paneer into cubes and then marinate it with peri-peri masala, a bit of yogurt or oil, salt, and lemon juice. Put it in an airtight container and keep it in the fridge and let it marinate overnight.
For the mint mayo, you can either blend fresh mint leaves, coriander, green chili lemon juice, and a little yogurt or water into a smooth paste or just get a readymade one from any departmental store.
For the veggies prep, slice onions, lettuce, tomatoes, or bell peppers for the filling and store them in a separate airtight container to keep it crisp.
The best part? You can store this for at least a week and can serve with whole wheat wraps or tortillas.
Easy Dinner Recipes:
1. Salmon Rice Bowl:
For this delicious meal bowl, you need to cook rice and store it in the fridge. Then marinate the salmon with oil, lemon juice, soy sauce, chilly flakes, pepper and honey.
Use an air fryer or simply pan fry the salmon. While that’s being done, chop your preferred veggies like cucumber, carrots, broccoli and even avocados.
Refrigerate all separately. All you need to do before your dinner is heat it up and present it in a beautiful dinner set. The best part is that this recipe is perfect for after-work date nights when combined with some red wine!
2. Parathas With Paneer Bhurji:
This Indian dinner delicacy is easy and requires minimal preparation.
Heat a bit of oil in a pan and saute chopped onions and green chili for about 2 minutes. Add ginger-garlic paste and chopped tomatoes, cooking for 3–4 minutes until they soften.
Stir in your spices and crumbled paneer, mixing well and letting it cook for another 2–3 minutes. Finish with a sprinkle of fresh coriander.
Store and microwave it the next day to serve with rotis or toasted bread.
3. Vegetable Khichdi:
Khichdi is perfect for a comforting, nourishing meal that’s quick to make and easy to store. Whether you want to have it alone or along with some roasted paneer or chicken, it’s one of the most versatile dinner choices for busy people.
To meal prep khichdi, start by rinsing rice and moong dal thoroughly. For faster cooking, soak them for 30 minutes ahead of time or directly in warm water.
Chop onions, tomatoes, and any vegetables you’re using, and store them in airtight containers in the fridge for up to 3 days.
When ready to cook, heat ghee in a pressure cooker or pot, add cumin seeds, sauté onions and tomatoes, then add turmeric, salt, soaked rice and dal, and vegetables.
Add water and cook until soft. Once cooled, store in containers. Reheat with a splash of water to adjust consistency.
With a little planning and these easy recipes with minimal meal-prep time, we hope that choosing healthy does not seem like a big task anymore. In the hustle of busy weekdays, taking just 10 minutes to prep your meals can make a world of difference.
Here’s to better and healthier meals!
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