{"id":35390,"date":"2022-06-03T13:53:13","date_gmt":"2022-06-03T11:53:13","guid":{"rendered":"https:\/\/getindya.com\/?p=35390"},"modified":"2026-11-03T16:24:58","modified_gmt":"2026-11-03T15:24:58","slug":"7-easy-healthy-meals","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/7-easy-healthy-meals\/","title":{"rendered":"Healthy eating when time is short: 7 easy meals"},"content":{"rendered":"\n<p><span style=\"font-weight: 400\">\u201cYour life\u201d, \u201chealthy cooking\u201d and \u201cenough time\u201d do not always fit together, do they? But <\/span><a href=\"https:\/\/getindya.com\/en\/nutrition-software\/nutritionist-software\/recetas-2\/#main#main#main#main#main#main\"><span style=\"font-weight: 400\">eating well<\/span><\/a><span style=\"font-weight: 400\"> does not have to mean having hours to spare. Here are our <\/span><b>top tips for saving time in the kitchen<\/b><span style=\"font-weight: 400\"> and 7 simple, healthy meals.<\/span><\/p>\n<p><span style=\"font-weight: 400\">And delicious, of course.<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">How do you plan a healthy weekly menu?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Organisation matters when you want to eat well but have little time. Without preparation, it is easier to fall back on ready-made options that may not fit your needs.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Preparing meals at home is an easy way to save money<\/span><b>, leaving more for running shoes or that Pilates studio you have wanted to try.<\/b><span style=\"font-weight: 400\"> <\/span><\/p>\n<p><span style=\"font-weight: 400\">Even if you are always rushing, take a breath. Here are <\/span><b>4 tips<\/b><span style=\"font-weight: 400\"> to help:<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20294 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/comer-sano-sencillo-nevera-1536x768-1-1-300x150.webp\" alt=\"woman taking food from a fridge to prepare simple healthy meals\" width=\"840\" height=\"420\" title=\"\"><\/p>\n<p>\u00a0<\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\">\n<h3><strong>Keep some cooked foods in the fridge<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Properly cooled and refrigerated cooked foods can help with meal planning. Storage times vary by food; follow specific guidance rather than assuming everything lasts several days.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Jarred cooked pulses, potatoes, sweet potatoes and pumpkin provide <\/span><b>carbohydrates from minimally processed foods<\/b><span style=\"font-weight: 400\">. Rice, quinoa and pasta are useful carbohydrate sources too.<\/span><\/p>\n<p><span style=\"font-weight: 400\">What about <\/span><a href=\"https:\/\/getindya.com\/en\/6-protein-rich-vegan-breakfasts\/\"><b>protein<\/b><\/a><span style=\"font-weight: 400\">?<\/span><\/p>\n<p><span style=\"font-weight: 400\">Cook eggs, chicken breast or marinated <\/span><a href=\"https:\/\/getindya.com\/en\/8-tofu-recipes\/\"><span style=\"font-weight: 400\">tofu<\/span><\/a><span style=\"font-weight: 400\"> ahead of time and store them safely. This makes <\/span><b>healthy, balanced recipes<\/b><span style=\"font-weight: 400\"> quicker to prepare.<\/span><\/p>\n<p><span style=\"font-weight: 400\">For extra flavour, keep suitable <\/span><b>sauces<\/b><span style=\"font-weight: 400\"> refrigerated for their recommended storage time. <\/span><a href=\"https:\/\/getindya.com\/recetas\/hummus-de-remolacha\/\"><span style=\"font-weight: 400\">Hummus<\/span><\/a><span style=\"font-weight: 400\">, guacamole and whipped fresh cheese are useful nutrient-rich options.<\/span><\/p>\n<p><span style=\"font-weight: 400\">These foods cover many parts of a balanced plate and help you fill a lunchbox or <\/span><b>improvise a last-minute meal<\/b><span style=\"font-weight: 400\">. Adjusting portions lets you make quick, healthy recipes suited to your needs.<\/span><\/p>\n<p><br \/><br \/><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\">\n<h3><strong>Do not overlook planning<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Make a <\/span><b>weekly recipe plan<\/b><span style=\"font-weight: 400\">. Freezing some portions can save a meal on a particularly busy day.<\/span><\/p>\n<p><span style=\"font-weight: 400\">For example, when making vegetable pisto, <\/span><b>triple the quantities<\/b><span style=\"font-weight: 400\"> to use in different meals. Refrigerate one portion promptly for up to 4 days if safely prepared and stored, and <\/span><b>freeze<\/b><span style=\"font-weight: 400\"> another for later.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Many cooked vegetables freeze well. Freeze separate portions. Follow safe thawing guidance: food thawed in the fridge may sometimes be refrozen safely, but food left at unsafe temperatures must not be treated that way.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20290 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/comer-sano-sencillo-conservas-1536x768-1-1-300x150.webp\" alt=\"jars and cans of vegetables and fish on a black table\" width=\"838\" height=\"419\" title=\"\"><\/p>\n<p>\u00a0<\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\">\n<h3><strong>Use store-cupboard staples<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Some <\/span><b>foods keep for a long time<\/b><span style=\"font-weight: 400\"> and can help you make <\/span><b>simple, healthy meals<\/b><span style=\"font-weight: 400\">, including canned tuna, lupini beans and canned vegetables. Like a reliable friend, they are there when you need them.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Properly stored <\/span><b>frozen foods<\/b><span style=\"font-weight: 400\"> can be as nutritious as fresh options and help you make <\/span><b>simple, healthy dinners<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\">\n<h3><strong>Kitchen tools are your allies<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Your kitchen need not resemble a cookware shop. But a few tools can <\/span><b>reduce cooking time<\/b><span style=\"font-weight: 400\"> or <\/span><b>save on washing-up<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">For example, a L\u00e9ku\u00e9-style microwave steamer can make cooking quick and tidy.<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">7 quick, healthy recipes<\/span><\/h2>\n<p><span style=\"font-weight: 400\">At INDYA, we want healthy eating to fit your lifestyle. <\/span><a href=\"https:\/\/getindya.com\/app-de-nutricion-deportiva\/\"><span style=\"font-weight: 400\">Our app<\/span><\/a><span style=\"font-weight: 400\"> includes plenty of <\/span><b>recipes<\/b><span style=\"font-weight: 400\"> ready in under 15 minutes.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Best of all, <\/span><a href=\"https:\/\/getindya.com\/nutricionistas\/\"><span style=\"font-weight: 400\">our sports nutritionists<\/span><\/a><span style=\"font-weight: 400\"> and software help <\/span><b>adapt<\/b><span style=\"font-weight: 400\"> each meal to what your body needs that day.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Here are some <\/span><b>simple, healthy meals<\/b><span style=\"font-weight: 400\">, so your diet need not suffer when time is tight.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20291 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/comer-sano-sencillo-crema-1536x768-1-1-300x150.webp\" alt=\"three vegetable soups for simple healthy meals\" width=\"844\" height=\"422\" title=\"\"><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\">\n<h3><strong>Courgette and potato soup<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Seasonal vegetable soup provides <\/span><b>vitamins and minerals<\/b><span style=\"font-weight: 400\">. Microwave the courgette and potato until cooked, then blend with a little olive oil, salt and evaporated milk.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Add nutmeg, garlic powder and white pepper for a delicious soup. Serve with boiled eggs as a <\/span><b>protein source<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20292 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/comer-sano-sencillo-ensalada-queso-1536x768-1-1-300x150.webp\" alt=\"goat\u2019s cheese salad on a table\" width=\"846\" height=\"423\" title=\"\"><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\">\n<h3><strong>Rustic goat&#8217;s cheese salad<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">It sounds impressive, but it can be ready in <\/span><b>under 15 minutes<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Mix salad leaves, cherry tomatoes and roasted red pepper. Add sliced goat&#8217;s cheese and, if you like, nuts. For extra protein, add tofu for a great <\/span><b>vegetarian option<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20296 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/comer-sano-sencillo-tempeh-1536x768-1-1-300x150.webp\" alt=\"rice bowl with broccoli and tempeh\" width=\"816\" height=\"408\" title=\"\"><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\">\n<h3><strong>Rice with broccoli and tempeh<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">A balanced <\/span><a href=\"https:\/\/getindya.com\/en\/7-light-vegan-recipe-ideas\/\"><span style=\"font-weight: 400\">vegan<\/span><\/a><span style=\"font-weight: 400\"> option providing essential amino acids. It is especially quick if the rice is already cooked, cooled promptly and safely refrigerated; use refrigerated cooked rice within a day.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Stir-fry the tempeh in a little olive oil and season with soya sauce, pepper and ginger.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20288 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/comer-sano-sencillo-bacalao-1536x768-1-1-300x150.webp\" alt=\"simple healthy cod meal\" width=\"824\" height=\"412\" title=\"\"><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\">\n<h3><strong>Lemon cod with asparagus<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">This <\/span><b>light dish<\/b><span style=\"font-weight: 400\"> works with other white fish too.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Place cod, a garlic clove, fresh asparagus and lemon slices in a microwave-safe dish. Drizzle with oil and microwave until the fish is thoroughly cooked.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Serve with steamed potatoes or cooked rice for <\/span><b>carbohydrates<\/b><span style=\"font-weight: 400\">. Delicious and very easy.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20295 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/comer-sano-sencillo-pasta-1536x768-1-1-300x150.webp\" alt=\"pasta bowl with mushrooms and tomato\" width=\"824\" height=\"412\" title=\"\"><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\">\n<h3><strong>Pasta with mushrooms, spinach and cherry tomatoes<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">The trick is to choose <\/span><b>quick-cooking vegetables<\/b><span style=\"font-weight: 400\">. Mushrooms, cherry tomatoes, spinach and onion work well and can retain some bite.<\/span><\/p>\n<p><span style=\"font-weight: 400\">While the pasta cooks, saut\u00e9 the vegetables in a little oil. Missing something? Add canned tuna or another protein source for a <\/span><b>balanced meal<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20293 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/comer-sano-sencillo-huevos-1536x768-1-1-300x150.webp\" alt=\"broken eggs with vegetable pisto in a pan\" width=\"824\" height=\"412\" title=\"\"><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\">\n<h3><strong>Broken eggs with vegetable pisto<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Combine <\/span><b>prepared vegetables<\/b><span style=\"font-weight: 400\"> (canned ones work) with cooked tomato sauce, spices and eggs, then cook appropriately.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Try ground cumin, garlic powder and smoked paprika: a combination you will love.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Serve with wholemeal bread for <\/span><b>carbohydrates<\/b><span style=\"font-weight: 400\">, and you are done.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20289 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/comer-sano-sencillo-bol-1536x768-1-1-300x150.webp\" alt=\"bowl with tofu, avocado and vegetables\" width=\"820\" height=\"410\" title=\"\"><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\">\n<h3><strong>Edamame, tofu and avocado bowl<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">The social-media favourite: a great way to combine ingredients you have at home.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Edamame supplies <\/span><b>protein and fibre<\/b><span style=\"font-weight: 400\">. You can use cooked chickpeas, rice or quinoa instead, although their nutrient profiles differ and rice is not an equivalent protein source.<\/span><\/p>\n<p><span style=\"font-weight: 400\">For <\/span><b>protein<\/b><span style=\"font-weight: 400\">, we have used tofu for a <\/span><b>healthy vegan recipe<\/b><span style=\"font-weight: 400\">. You could also choose tuna, boiled egg, salmon or chicken breast.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Add <a href=\"https:\/\/getindya.com\/en\/how-many-calories-in-avocado\/\">avocado<\/a> or nuts for <\/span><b>healthy fats<\/b><span style=\"font-weight: 400\">, then your favourite vegetables.<\/span><\/p>\n<p><span style=\"font-weight: 400\">There you go: an <\/span><b>easy, healthy recipe<\/b><span style=\"font-weight: 400\"> adapted to you.<\/span><br \/><br \/><\/p>\n<p><span style=\"font-weight: 400\">How do those options sound?<\/span><\/p>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400\">If 7 recipes are not enough, <\/span><b>download the INDYA app<\/b><span style=\"font-weight: 400\">. At the time of writing, it offered 7000+ exclusive recipes to help you move towards the nutrition you deserve.<\/span><\/p>\n<p><span style=\"font-weight: 400\">An <\/span><b>eating plan<\/b><span style=\"font-weight: 400\"> made for you, adapted to your needs and goals and supervised by one of <\/span><a href=\"https:\/\/getindya.com\/\"><span style=\"font-weight: 400\">our sports nutritionists<\/span><\/a><span style=\"font-weight: 400\">. All from your phone.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Start a challenge. Working towards your goals has never been easier.<\/span><\/p>\n<p>\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Try these 7 simple, healthy meals when you are short on time but still want enjoyable, nutritious food.<\/p>\n","protected":false},"author":13,"featured_media":20297,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[219],"tags":[],"class_list":["post-35390","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35390","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35390"}],"version-history":[{"count":1,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35390\/revisions"}],"predecessor-version":[{"id":35391,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35390\/revisions\/35391"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/20297"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35390"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35390"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35390"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}