Whether you believe it or not, we all have time to cook. I admit that sometimes I feel like a witch over a cauldron, concocting whatever I have in my fridge, because I'm by no means a chef. But I know it's not impossible to prepare healthy meals quickly, and you should, too. When your schedule is busy and you only have 20 minutes to prep, take a breath and refer to some tips from the experts — not me, I'm talking about registered dietitians!
Every meal, even the quick ones, should aim to have a balance of macronutrients — protein, fat, and carbs [1] — Alix Turoff [2], MS, RD, CDN, told POPSUGAR. "Choose a protein as the base of the meal and pair it with some kind of vegetable and a high-quality carb [3]. The fat can come from olive oil or an additional added source of fat like avocado." For example, salmon or chicken (protein) paired with broccoli sauteed in olive oil and a sweet potato, she said.
Rachel Fine [4], MS, RD, CDN, said though that "rather than focusing on numbers and macros, focus on balance." She knows all about needing quick meals to feed her family. A balanced meal often includes all three macronutrients, but you shouldn't sacrifice taste, she stressed. Eating mindfully, and enjoying every bite of food is just as important.
Alix has a few pro tips for cooking on a time limit. For starters, purchase things that are "pre-done" for you. "Buy broccoli florets instead of a head of broccoli, bagged salads that have everything mixed in, and a rotisserie chicken for protein that could be used over salads," she said. Also, take shortcuts and make investments that help you live healthier. "People will often say buying cut produce is more expensive and that's true," she admitted. "If buying cut produce makes it more realistic that you'll actually prep your own meals, that investment is worth it."
Meal prep, Rachel said, is useful as well. "Prepping a cooked grain and/or protein and separating it into individually wrapped containers can help with easy configuration on busy days." Ahead, check out these dietitians' suggested 20-minute meals for breakfast, lunch, and dinner. Because in the same amount of time that you can do a 20-minute workout video [6], you can whip up tasty, well-balanced food with no fuss!
20-Minute Breakfast Ideas
Alix recommended a high-fiber English muffin topped with peanut better and banana for a quick, simple, and filling breakfast (peanut butter and banana is a classic combo). Rachel suggested quinoa parfaits, which are high in protein, though said she often advises people to precook the quinoa ahead of time in larger batches (quinoa takes about 15 minutes to cook). To assemble the parfait, scoop 2/3 cup of cooked grain and layer it with Greek yogurt and raspberries. Top the parfait with two tablespoons of chopped nuts and a drizzle of honey. You can also try this pumpkin breakfast parfait featuring quinoa [8] if you're feeling some major Fall vibes.
20-Minute Lunch Ideas
You can never go wrong with a salad for lunch. Alix echoed that and said all you need is bagged salad mix from the grocery store, your own dressing (or crunchy toppings, if you want), and rotisserie chicken or chickpeas for protein. Another option? Alix's "Bento Box" lunch, which consists of turkey roll-ups with cheese, veggies and hummus, and high-fiber crackers. These are all components you can individualize to your liking.
A fun take on the classic peanut butter and jelly sandwich is banana and nut butter. Rachel says to use slices of locally-based bread (store-bought is fine, but try to find something with whole grains) and spread them with a "generous serving" of nut or seed butter. Swap jelly with sliced bananas, and eat up!
20-Minute Dinner Ideas
If you're into pasta — because, well, it's pasta — you'll be happy to hear about these dietitians' healthier options. Alix suggested spiraled zucchini [9] mixed with a bean-based pasta [10] and a fast bolognese sauce. "Just cook up lean ground meat such as turkey or chicken and add your favorite jarred tomato sauce," she said. She recommended Cucina Antica [11], Rao's [12], or Michael's of Brooklyn [13].
Rachel loves making red lentil pasta with tomato sauce. For the sauce, use crushed tomatoes, chopped garlic, and olive oil. Add a scoop of plain Greek yogurt to the sauce for a creamy texture. "This also helps to boost the protein content of the meal," she said. "Last, sprinkle nutritional yeast [14] into the pasta to further boost the protein content."