1. Peach Cobbler Oatmeal

Forget flavored oatmeal packets and go au naturel with this oatmeal that’s reminiscent of a cobbler. With fresh peaches, chopped pecans or your nut of choice, and cinnamon, it will satisfy your sweet tooth so well that you may find yourself making it for dessert.

 

2. Simple Poached Egg and Avocado Toast

Avocado toast is all the rage, but adding a poached egg takes it to a new level and completes the trifecta of nutrition: protein, fats, and carbs. Parmesan cheese and fresh herbs sprinkled on top make it look and taste fancy.

 

3. Oatmeal Blueberry Yogurt Pancakes

 A stack of homemade flapjacks doesn’t take that long to make. These are high-protein and free of gluten, but they still taste amazing and fluffy, thanks to bananas, oats, vanilla, and of course blueberries.

 

4. Hot Quinoa Cereal

Fabulous as it is, quinoa takes some time to cook. While some people have said it can be nuked, that takes more than 10 minutes in most microwaves. But quinoa flakes, which are similar to oats but are a complete protein, can be ready in a flash. 

 

5. Scrambled Tofu

When properly prepared, tofu is anything but blah — and this version provides as much protein as a scrambled egg. Toss the vegan staple with cheesy nutritional yeast, turmeric, cumin, and paprika (buy smoked for even more flavor). Even egg lovers will enjoy it.

 

6. Omelet in a Mug

Toss your favorite breakfast meat (or skip it if you’re vegetarian), salsa, eggs, and cheese in a mug and zap it for 1 minute. Stir, and then cook for another 30 to 45 seconds.

 

7. Mediterranean Panzanella

Rather than top a salad with bagged croutons, whip up this Tuscan version with toasted pita bread. There’s the usual good-alone-but-better-together suspects expected in something called “Mediterranean”: tomatoes, cucumbers, feta, and olives. The olives are key since the fats in them help your body absorb the nutrients in the veggies.

 

8. Crunchy Asian Ramen Noodle Salad

This colorful, crunchy salad is just what the doctor ordered when leafy-greens-based varieties are boring you. Crunchy coleslaw mix and dried ramen noodles (swap in crunchy rice noodles for a less-processed option) are tossed with avocado for healthy fat, edamame for protein, and mango for vision-protecting beta-carotene.

 

9. Quick and Easy Chicken Burrito

Leftover chicken finds a new home in this quick burrito. Mix it with avocado and cheese before wrapping it up in a tortilla and cooking it. We’d take it one step further and add some peppers, onions, and maybe some greens to the filling. 

 

10. Herb and Onion Frittata

While this recipe uses liquid eggs, you can substitute two whole eggs since the cholesterol and fat in the real thing are nothing to worry about. Add whatever herbs — fresh or dried — appeal to you, since they all have different flavors and health benefits. 

 

11. Turkey-Provolone Wrap with Avocado Mayo

 This isn’t just another turkey sandwich. Smear mayo and heart-healthy avocado on a tortilla and roll it up with lettuce, provolone, and tomato. This recipe is soft, creamy, and crunchy, but view it as a starting place and play with other fillings.

 

12. Zucchini Pasta with Vegan Cashew-Basil Pesto

 

The addition of cashews — a good source of bone-building phosphorus, energy-producing magnesium, and other minerals — makes pesto incredibly creamy. Make the sauce in a food processor, spiralize zucchini (or use a vegetable peeler), and combine the two. Then dig in!

 

13. Veggie Fried Rice

Fried rice is a dream for cooks pressed for time, and this version is no exception. Leftover brown rice works best for this, but if you’re in a pinch, microwaveable rice stands in well. Peas, eggs, and corn get tossed with salty soy sauce and rice vinegar. Mix in any of your other favorite vegetables, too. You really can’t go wrong.

 

14. Broccoli and Parmesan Soup

 With 5 ingredients and 10 minutes, dinner is ready. Cooking the broccoli with a Parmesan rind infuses cheesy flavor into every spoonful, and a touch of soy adds umami — that savory flavor that you can’t quite describe but taste hints of (in a good way).

 

15. Pan-Roasted Salmon with Arugula and Avocado Salad

A complete seafood dinner in 10 minutes? Oh, yes. While the salmon sears on the stove, toss arugula with a lemon–olive oil vinaigrette, cubed avocado, and Parmesan. Once the fish is done, plate it on top of the salad. Your heart will thank you, since two servings of fatty fish weekly may decrease the risk of cardiovascular disease.

 

16. Black Beans and Rice

There’s a reason rice and beans is such a popular dish: It’s inexpensive and easy. But it can also be boring. Not so with this flavorful take. Traditional Latin flavorings like sofrito, cumin, and chili powder are added to cooked rice.

 

17. Low-Carb Chili

 When you want chili and you want it now, pull this recipe out. Using your favorite store-bought salsa speeds things up, and there’s not even any dicing or chopping involved. Use ground lean beef or turkey, and top with your favorite fixings like sour cream, corn, avocado, or fresh-squeezed lime juice.

 

18. BBQ Chicken Pizza

Forget frozen pizza or delivery: This pie is ready even faster! Use a whole-wheat pita as the crust, and top it with barbecue sauce, red onion, mozzarella, and precooked chicken — leftover or rotisserie from the store works well. 

 

19. Lean and Green Tofu Stir-Fry

Stir-fries are perfect when you want a healthy meal fast. Plus, they’re an easy way to pack in vegetables. This recipe includes onions, mushrooms, tomatoes, and 2 cups of spinach per serving — that alone provides about a third of the daily recommendation of vitamin A, plus loads of vitamin K and some potassium, nutrients that are important for the health of your eyes, bones, and heart.

 

20. Pan-Roasted Salmon with Arugula and Avocado Salad

 A complete seafood dinner in 10 minutes? Oh, yes. While the salmon sears on the stove, toss arugula with a lemon–olive oil vinaigrette, cubed avocado, and Parmesan. Once the fish is done, plate it on top of the salad. Your heart will thank you, since two servings of fatty fish weekly may decrease the risk of cardiovascular disease.