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5 Quick And Healthy Recipes For Busy Individuals

Written by: Belinda Kiriakou, Executive Contributor

Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.

 
Executive Contributor Belinda Kiriakou

In today's fast-paced world, finding time to prepare healthy meals can be a challenge. However, maintaining a nutritious diet is crucial for our well-being. Here are five easy-to-make and healthy recipes tailored for busy individuals who want to prioritize their health amidst their busy schedules.

Happy mother and daughter cooking at home

1. Sheet pan chicken and vegetables


Ingredients:

  • Chicken breast

  • Assorted vegetables (bell peppers, broccoli, carrots)

  • Olive oil

  • Garlic, minced

  • Salt and pepper to taste


Instructions:

  1. Preheat the oven to 400°F (200°C).

  2. Place chicken breast and chopped vegetables on a baking sheet.

  3. Drizzle olive oil and sprinkle minced garlic, salt, and pepper over them.

  4. Toss to coat evenly and spread in a single layer.

  5. Roast for 20-25 minutes or until chicken is cooked through and vegetables are tender.



2. Quinoa salad


Ingredients:

  • Quinoa

  • Mixed vegetables (cucumber, cherry tomatoes, spinach)

  • Chickpeas

  • Olive oil

  • Lemon juice

  • Fresh herbs (parsley, mint)


Instructions:

  1. Cook quinoa according to package instructions.

  2. Mix cooked quinoa with chopped vegetables and chickpeas.

  3. Drizzle olive oil and lemon juice, toss, and garnish with fresh herbs.


*Source*: BBC Good Food – "Quinoa Salad"


3. Smoothie bowl


Ingredients:

  • Frozen mixed berries

  • Banana

  • Greek yogurt

  • Honey

  • Granola

  • Chia seeds


Instructions:

  1. Blend frozen berries, banana, and Greek yogurt until smooth.

  2. Pour into a bowl and top with granola, chia seeds, and a drizzle of honey.


*Source*: Minimalist Baker – "Easy Berry Smoothie Bowl"


4. Stir-fry tofu and vegetables


Ingredients:

  • Firm tofu

  • Mixed vegetables (broccoli, bell peppers, snap peas)

  • Soy sauce

  • Garlic and ginger, minced

  • Olive oil


Instructions:

  1. Press tofu to remove excess moisture and cut into cubes.

  2. Stir-fry tofu and vegetables in olive oil, garlic, and ginger.

  3. Add soy sauce and continue to cook until vegetables are tender.


*Source*: EatingWell – "Tofu & Vegetable Stir-Fry"


5. Mason jar salads


Ingredients:

  • Mixed greens

  • Cherry tomatoes

  • Cucumbers

  • Grilled chicken (optional)

  • Olive oil and vinegar dressing


Instructions:

  1. Layer ingredients in a mason jar, starting with the dressing at the bottom.

  2. Top with greens, tomatoes, cucumbers, and grilled chicken if desired.

  3. Seal the jar and shake before eating.



Conclusion


With these quick and nutritious recipes, even busy individuals can maintain a healthy diet without sacrificing their precious time. Incorporate these recipes into your routine for a delicious and healthful approach to mealtime. Always remember to adjust ingredients and portions according to your dietary needs and preferences. Happy cooking!


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Belinda Kiriakou Brainz Magazine
 

Belinda Kiriakou, Executive Contributor Brainz Magazine

Belinda Kiriakou, an IFBB Pro and International cover model and Miss Universe Canada’s “Best Body” & “Audience Favorite” – is a well-known fitness professional and marketing consultant in Canada with 20 years of experience in health and fitness and most recently within hospitality and the entertainment sector. From competing as a professional fitness model to co-owning a personal training business, Belinda penetrated the hospitality industry working as a corporate fitness executive for leading companies in hospitality in Mexico & the Caribbean. While overcoming her own health challenges as a new mom, she was inspired to create her coaching business and “Hii5 Fit” – a fitness app for women, especially moms.

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