^
Muscle for life

15 Healthy Meals in 15 Minutes or Less

By
15 Healthy Meals in 15 Minutes or Less

Delicious food doesn’t have to take a long time to prepare. Here are 15 healthy meals that you can make in 15 minutes or less!

 

Resolved to eat healthier and cook more often in the New Year?

It may seem like a big lifestyle change, but know that it doesn’t have to be a big time commitment. These well-balanced breakfasts, lunches, and dinners can be prepared in just 15 minutes or less.

It only takes a little forethought in the grocery store to ensure you have the necessary ingredients on hand, and a smartphone app like Out of Milk will help you keep shopping lists at the ready.

Enjoy!

Breakfast

Blueberry Protein Pancakes

blueberry-protein-pancakes

Picture courtesy of Lean It Up

Pancakes are popular on brunch menus, but they’re also a cinch to make at home. Plus you can sub protein powder for some of the flour, making them sneakily well-balanced.

Directions

Combine 1/2 cup quick oats with one cup water and microwave for 1 1/2 minutes; allow to cool for 2–3 minutes.

Beat in 1/2 cup egg whites until well combined. Stir in 1 scoop unflavored whey protein powder, 1/2 mashed banana, 1/3 cup blueberries, and 2 Tbsp. PB2; sprinkle with cinnamon.

Heat 2 tsp. coconut oil in a large frying pan and spoon batter into pan to make two pancakes. Flip when bubbles rise to the top. Serve warm, careful to go light on the toppings (not included in nutrition facts). Maple syrup contains zinc and manganese, but it also packs 12 grams of sugar per tablespoon.

Nutrition Facts

Calories: 511

Protein: 43 grams

Carbs: 56 grams

Fat: 16 grams

 

Key Lime Pie Yogurt Parfait

key-lime-yogurt

Picture courtesy of Lean It Up

A good parfait will run you $4 or $5 in a grocery store or café, but it takes only a handful of minutes – and of your favorite granola – to make one at home.

Directions

First, mix together 6 oz. plain non-fat Greek yogurt, 1 Tbsp. unflavored whey protein, 1/2 tsp. agave syrup, a drop of vanilla extract, the zest of one lime, and a squeeze of lime juice.

Then in a small bowl mix 1/8 cup oats, 1/8 cup slivered almonds, and 2 tsp. shredded coconut. In a tall glass, layer together yogurt and coconut-almond oat mixture.

Nutrition Facts

Calories: 248

Protein: 17 grams

Carbs: 32 grams

Fat: 8 grams

 

Parmesan Salami Frittata

parmesan-frittata

If you want a low-carb breakfast, this is a great option, and the recipe serves 4 so you can feed the whole family or save leftovers for the next day.

Directions

Begin by preheating oven to 400°F and spraying a muffin tin lightly with olive oil.

Then chop 2 Tbsp. sun-dried tomatoes and 4 oz. Applegate Farms turkey salami into thin strips.

In a medium mixing bowl, whisk together 9 large eggs, 2 Tbsp. low-fat milk, and 1/4 cup grated Parmesan. Stir in prepared tomatoes and salami, and sprinkle with 1/2 tsp. garlic powder, plus salt and pepper to taste.

Divide mixture between 8 standard muffin cups (or large 4-muffin tin). Bake for 10 minutes.

Optionally, serve with two slices of sprouted wheat toast for an extra 130 calories, 5 grams protein, and 25 grams carbohydrates.

Nutrition Facts (Per Serving)

Calories: 321

Protein: 29 grams

Carbs: 3 grams

Fat: 22 grams

 

Peanut Butter Cup Protein Smoothie

peanut-butter-protein-smoothie

This smoothie has everything your body needs for a morning jump-start.

Directions

Mix 1/2 cup ice, 1/4 cup milk, 6 oz. plain non-fat Greek yogurt, 2 Tbsp. all-natural peanut butter, 1 tsp. honey, 1 scoop of chocolate whey protein powder, and a pinch of salt in a blender.

In a few minutes, you’ll have breakfast ready to swig down or sip on-the-go.

Nutrition Facts

Calories: 437 calories

Protein: 46 grams

Carbs: 29 grams

Fat: 18 grams

 

Bean & Cheese Breakfast Burrito

bean-cheese-breakfast-burrito

Not only do burritos make a quick meal any time of day, but they can be prepared ahead of time and frozen to ensure you have a healthy breakfast even when too bleary-eyed to see what’s in the fridge.

Directions

Start be scrambling together 2 egg whites (1/4 cup), 1/4 cup black beans, 2 Tbsp. fresh salsa, and 2 Tbsp. queso fresco (or pepper jack) cheese.

Wrap in a spinach tortilla. Serves one, but can easily be scaled to make extras to eat now or save for later.

Nutrition Facts

Calories: 356

Protein: 26 grams

Carbs: 49 grams

Fat: 6 grams

 

Lunch

Pita Pizza

salmon-zucchini-pizza

Picture courtesy of This American Bite

When you’re about to reach for the phone (or Seamless) to order a whole pizza, pull up your bookmarks to locate this recipe stat. This serves one but can easily be adapted for multiple pizzas. You can use whatever you have on hand for toppings, like fresh mozzarella with grilled chicken, or hard-boiled eggs with smoked salmon.

Directions

Begin by preheating the oven to 400°F.

Brush two Joseph’s oat bran & whole wheat pitas with 1/2 tsp. olive oil and spread with 2 Tbsp. red pepper hummus.

Slice two hard-boiled eggs and half a zucchini to layer on top. Add 1 oz. sliced smoked salmon and 1 oz. feta.

Bake for 8–10 minutes or until edges are turning crisp and brown.

Nutrition Facts

Calories: 381

Protein: 30 grams

Carbs: 23 grams

Fat: 21 grams

 

Spicy Turkey Loaded Sweet Potato

spicy-turkey-baked-sweet-potato

Picture courtesy of The Biggest Loser

You might not always have time to make a baked sweet potato in the oven, but in a pinch the microwave will do the trick.

Directions

Poke a medium-sized sweet potato a few times with a fork before cooking it in the microwave for 3 minutes on high. Flip and continue cooking for 3 more minutes, or until tender.

While the potato is getting zapped, mix 4 oz. ground turkey and 3/4 tsp. Southwest seasoning to cook in a small skillet over medium-high heat. Start by heating 1/2 tsp. olive oil, and then brown the meat for 3 to 4 minutes.

Slice the sweet potato lengthwise down the middle, add turkey, and top with 1/4 cup fresh salsa and 2 Tbsp. plain non-fat Greek yogurt.

Nutrition Facts

Calories: 396

Protein: 37 grams

Carbs: 29 grams

Fat: 17 grams

 

Ploughman’s Lunch

ploughmans-lunch

Picture courtesy of The Kitchn

Simple as can be, this lunch course is best eaten by tearing off hunk of fresh bread, flavorful cheese, and meat of your choice and stacking them with the optimal ratio. Anyone can adapt it to suit their tastes.

Try using leftover smoked chicken, gruyere, bacon, and onion jam (nutrition facts below). Or stilton (blue) cheese, thin-sliced deli turkey, barbecue sauce, and slices of fresh red onion with whole wheat bread.

With 4 oz. of meat, 2 oz. of cheese, and a serving of bread, you can easily put together a healthy lunch.

Nutrition Facts

Calories: 622

Protein: 43 grams

Carbs: 53 grams

Fat: 25 grams

 

Ham & Eggs in Baked Avocado

avocado-ham-baked-egg

Picture courtesy of White on Rice Couple

This lunch is small but mighty. It’s high in fat and low in carbs, but the fat comes from healthy whole foods so you can’t go wrong.

Directions

Preheat the oven to 425°F.

Cut a medium avocado in half lengthwise and remove the seed. You may need to scoop out some of the fruit’s flesh as well to make a big enough well.

Place in a medium baking dish, and carefully crack one small egg into each avocado half. Cook for about 15 minutes.

While the avocado is baking, brown 4 oz. of diced ham in a skillet until warm and crispy, and toast two slices of sprouted wheat bread.

Once the egg is firm and set, remove from oven, sprinkle with salt and pepper, and top with ham. Spread the baked mixture onto toast. Serves 2.

Nutrition Facts (Per Serving)

Calories: 438

Protein: 21 grams

Carbs: 21 grams

Fat: 28 grams

 

Lamb Meatballs with Harissa Yogurt

lamb-meatballs-yogurt

Picture courtesy of Jamie Oliver

Thank Jamie Oliver for this decadent quick fix, which serves 4.

Directions

Mix 1 lb. ground lamb with 1 tsp. garam masala, salt, and pepper. Divide into 16 meatballs.

Heat 2 tsp. olive oil in a frying pan, and toss meatballs in oil until the outsides turn golden brown. Remove from pan and set aside.

Soak a pinch of saffron in 1/2 cup boiling water while finely slicing one fresh red chili and trimming 2 green onions. Add 1 tsp. olive oil to pan and fry chili, green onions, and cilantro stalks, setting the fresh herb leaves aside.

After about 40 seconds, add the saffron water to the pan along with a can of drained chickpeas and a small can of tomato paste. Cover and bring to a boil.

Roughly chop and mix 1/2 a cucumber, lettuce, 1 bunch radishes, 2 ripe tomatoes, and 1 lemon. Coat with 1 Tbsp. olive oil. In a small dish, swirl 1 tsp. harissa into 1/4 cup plain nonfat Greek yogurt.

Serve meatballs, salad, and yogurt together with whole wheat tortillas and fresh cilantro.

Nutrition Facts (Per Serving)

Calories: 635

Protein: 50 grams

Carbs: 68 grams

Fat: 20 grams

 

Dinner

Thai Beef Stir Fry

thai-beef-stir-fry

This recipe is so good you won’t even miss the rice.

Directions

The night or morning before cooking, marinate 4 oz. beef tenderloin in 1/4 cup soy sauce, 1/4 cup olive oil, fresh cut cilantro, and a sprinkle of red pepper flakes and brown sugar.

Grill steak until medium-rare and slice into 1/2-inch pieces. Set aside.

Sauté pre-cut stir fry vegetable mix until tender, or combine 4 broccoli florets, 1/2 yellow bell pepper (sliced), 1/8 cup bean sprouts, 8 snow peas, 2 cherry tomatoes (halved), and 3 shiitake mushrooms (sliced) in a frying pan over medium-high heat for about 3 minutes.

Plate with sliced steak and serve.

Nutrition Facts

Calories: 592

Protein: 44 grams

Carbs: 54 grams

Fat: 26 grams

 

Salmon with Asparagus and Orzo

salmon-asparagus-orzo

Picture courtesy of My Recipes

Directions

To start, preheat the broiler, and bring a covered pot of water to a boil.

Cut 1/4 cup asparagus into 3-inch pieces. After about 5 minutes, add asparagus and 1/2 cup orzo to the boiling water. Cook asparagus for 3 minutes and orzo for 8 to 10 minutes.

While the orzo finishes, prepare a 5 oz. salmon filet to broil for 5 minutes by simply sprinkling both sides with salt and pepper.

As the salmon and orzo are cooking, combine 1 Tbsp. crumbled feta, 1/4 Tbsp. chopped dill, 1/2 tsp. olive oil, a small squeeze of lemon juice, and a dash of pepper.

Flake the salmon into pieces and toss all ingredients together.

Nutrition Facts

Calories: 557

Protein: 40 grams

Carbs: 65 grams

Fat: 15 grams

 

Beef and Beer

beef-beer

Spend ten minutes wisely in the morning prepping dinner in a slow cooker, and you and your family can have melt-in-your-mouth beef for dinner.

Directions

Begin by heating 1 Tbsp. olive oil in a large pan and slicing 5 yellow onions.

Lightly season 3 lb. chuck roast with salt and pepper, and then sear it in the pan about 10 minutes, until evenly browned.

Remove the meat from the pan before adding 2 Tbsp. red wine vinegar, 1 can of dark beer, and onion slices to the pan. As you stir, scrape the bottom.

Add all to a slow cooker with 2 cups low-sodium beef stock, 1 Tbsp. Worcestershire sauce, and 4 bay leaves. Keep on low for 6 hours, or high for 4 hours.

To boost the carb content, sop up the braising liquids with a whole wheat dinner roll. Serves 8.

Nutrition Facts (Per Serving)

Calories: 441

Protein: 57 grams

Carbs: 9 grams

Fat: 16 grams

 

Seared Halibut with Bok Choy

halibut-bok-choy

Picture courtesy of Two Fat Als

If you don’t have much fat or carbohydrate left for the day, you can get back on track with this recipe for seared halibut.

Directions

To start, slice a medium onion, 5 cups bok choy, 2 cups shiitake mushrooms (stems removed), and mince 3 garlic cloves, 1/3 cup scallion, and 1 Tbsp. fresh ginger. Add 2 inches of water to a steamer basket and bring to a boil.

In a small bowl, mix together 3 Tbsp. lemon juice, 1 Tbsp. soy sauce, 1 Tbsp. olive oil, garlic, scallion, and ginger to make dressing.

Lightly season 4 6-oz. halibut steaks with salt and white pepper.

Add the onions, mushrooms, and halibut to the steamer in that order. Cover and cook for 3 minutes. Add bok choy and steam for another 3 minutes. Serves 4.

Nutrition Facts (Per Serving)

Calories: 345

Protein: 49 grams

Carbs: 17 grams

Fat: 9 grams

 

Garlic Lemon Chicken with Balsamic Salad

When you’re short on time and need to fill up on protein, chicken breasts are the go-to ingredient to help you get lean meat on the table in 15 minutes or less.

Directions

Halve and flatten 2 boneless skinless chicken breasts and dust each piece with a teaspoon of flour. Sprinkle with salt and pepper.

Heat 2 teaspoons of sunflower oil in a pan until very hot, and fry chicken for 5 minutes on each side.

While the chicken breasts cook, prepare salad greens and dressing. In a small bowl, whisk 2 Tbsp. balsamic vinegar, 1 Tbsp. olive oil, 1 Tbsp. honey, and a dash of salt until emulsified.

In a large bowl, combine 4 cups baby spinach, 1 cup garlic croutons, 1 sliced cucumber, and 1/2 cup shredded carrots, and toss with balsamic vinaigrette.

Once the chicken is finished frying, remove from pan. Add 1/2 cup chicken broth, 1 tsp. crushed garlic, 2 tsp. lemon juice, and 1 tsp. butter to the frying pan, stirring for a couple minutes. Pour over chicken. Serves 4.

Nutrition Facts (Per Serving)

Calories: 373

Protein: 36 grams

Carbs: 19 grams

Fat: 17 grams

 

What did you think of these healthy meals? Have anything else you’d like to share? Let me know in the comments below!

admin admin

I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.

OVER 100,000 PEOPLE HAVE USED MY COOKBOOK TO GET THE BODY THEY WANT EATING THE FOODS THEY LOVE. WILL YOU BE NEXT?

What if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?

What if you could build muscle and lose fat eating “naughty” foods every week?

What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?

And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?

In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?

Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.

And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.

Well, I have good news.

All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.

You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.

And this book will show you the way.

Want more awesome stuff like this? Enter your email address to get the weekly newsletter.
LIKE MUSCLE FOR LIFE? Let Google know!
Leave a Comment!
Comment!
  • Mike

    Awesome value providing these recipes here for people, Mike. Can’t wait to try a few. Happy New Year!

    • Michael Matthews

      Thanks Mike! Let me know how you like them and HNY to you too!

  • sam white

    If you have an extra couple of minutes when cooking the pancakes whisk your egg white, this adds more air into the batter preventing the pancake from getting too dense.

    • Michael Matthews

      Good tip!

  • Some awesome recipes there Mike, the beef in beer is definitely one of my favourites. I’ve also been creating some quick recipes, with a good whack of protein.

    Have you tried just piling your veggies and meat in a foil wrap with some herbs, whacking it in the oven and just eating it out the foil / oven paper. Even saves on making a plate dirty!

    I think the idea of just eating limited ‘go to’ meals whilst cutting is a good one. Geez, I live off meat, fish, eggs, with veg and potatoes/ rice as my carb source. Combined with a 5 litter tub of blackbean sause, I’m set. Average cooking time – 20 mins a day!!

    You create so much content, wish I had your secret……..hard work I suggest 🙂

    Regards

    Steve

    • Michael Matthews

      Thanks! Yeah that beef recipe is killer, right?

      Yup, I’ve done that many times, haha. One-pot that you throw away afterward! 🙂

      I tend to eat the same stuff for long periods of time too. I just don’t get sick of food easily.

      Haha yeah, an average work week for me is about 60-70 hours. I’m pretty efficient with my time though.

      • You are doing great, your site seems to have exploded in the last 12 months.

        • Michael Matthews

          Thanks. Yeah it has. I launched in March 2013 and it’s currently receiving about 450k visits per month.

  • Andrew Osten

    Thanks for these recipes and for breaking down the calories and macros. I love the Peanut Butter Cup Protein Smoothie! I’m cutting right now, and if I’ve already hit my grams of fat for the day, I’ll substitute cinnamon instead of peanut butter. Still delicious, but without the fat. But, I love the peanut butter in it if I still have some grams of fat left for the day.

  • rachy

    The nutritional info for pancakes.. That for whole recipe or per pancake?

    • Michael Matthews

      Oops. For whole recipe.

  • Thanks for stopping by and checking out my article! I hope you enjoyed it.

    Feel free to comment below if you have any questions. I do my best to check and reply to every comment left on my blog, so don’t be shy!

    Oh and if you like what I have to say, you should sign up for my free weekly newsletter! You’ll get awesome, science-based health and fitness tips, delicious “guilt-free” recipes, articles to keep you motivated, and much more!

    You can sign up here:

    http://www.muscleforlife.com/signup

    Your information is safe with me too. I don’t share, sell, or rent my lists. Pinky swear!

  • Denko

    I love these recipes, thank you for share

    360 paleo diet recipes

  • Yanes

    Awesome ideas, thanks a lot! BTW the Parmesan Salami Frittata I would expect to fry it in a pan than bake it as muffins, is this is how is done?

Sign in to Muscle For Life
or use your MFL Account