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30 Mins or Less Healthy Meal Ideas

One thing I can say about eating healthy is you need time. Cooking from scratch requires a lot of prepping, stirring and sauteing. While meal prepping can save time a healthy meal usually takes longer then 30 mins. Whether you are pressed for time or just want to make something quick and healthy I have got your covered. I have created 10 meals that you can make in 30 mins or less and are not unhealthy! If you meal prep these meals into your weekly dinner plan you can make them even quicker!

Spaghetti

Ingredients:

  • Noodles of your choice (Gluten Free, Veggie, Organic Whole Wheat, or *Spaghetti Squash)
    • *Spaghetti squash takes longer then 30 mins to cook when cooking in the oven so I recommend cooking ahead of time. 
  • Meat of your choice if using (Organic Grass Fed Ground Beef, Organic Free Range Ground Turkey, Shredded Organic Free Range Chicken* or Applegate Organic Sausage)
    • *Use cooked shredded chicken or dice your chicken breast pieces before cooking so they cook thoroughly and not take super long.
  • Favorite Spaghetti Sauce ( Always read the labels, a lot of sauces have added sugars)
  • Grated Parmesan Cheese 

To Make:

  1. If making pasta start boiling your pot of water
  2. Brown your meat of choice if using until cooked thoroughly, use a meat thermometer to check internal temp. Once cooked drain, rinse and add to sauce.
  3. Pour sauce into pot and begin to warm up on low, stir often you don't want it to burn. (Tip: If you suffer from heartburn after red sauce, add 1/4 teaspoon of organic ground ginger to your red sauce while cooking. You wont even taste that it is in there, but will help settle your stomach keeping heartburn away)
  4. Once your pot of boiling water is ready add your pasta and follow the cook time directions on the box. I always like to add an extra minute because we like them a little more softer. If using cooked spaghetti squash, add a little bit of water to a pan and warm up. When pasta is fork tender drain into a colander.
  5. Assembling your plate, add noodles and pour red sauce on top, sprinkle with Parmesan cheese and enjoy. May be served with a small green salad and garlic bread.

Taco's

Ingredients:

  • Meat of your choice if using (Organic Grass Fed Ground Beef, Organic Free Range Ground Turkey, Shredded Organic Free Range Chicken*, Organic Grass Fed Chopped Steak, Organic Wild Caught Shrimp, Tuna or Salmon)
    • *Use cooked shredded chicken or dice your chicken breast pieces before cooking so they cook thoroughly and not take super long.
  • Seasoning's best to make your own so you can use organic herbs and spices and be sure no gluten is used. If you have gluten free organic taco seasoning on hand definitely use that! I use the recipe found in the cookbook. I leave out the chili powder because it is to spicy for the kids. 
  • Siete tortillas shells or Roman Lettuce Leaf's 
  • Toppings of your choice (Organic Shredded Cheese, Organic Avocado, Organic Fresh Guacamole, Organic Sweet Onion, Organic Chopped Roman Lettuce, Organic Grass Fed Sour Cream, Organic Salsa, Organic Tomatoes, Organic Cilantro)

To Make:

  1. Brown your meat of choice if using until cooked thoroughly, use a meat thermometer to check internal temp. Once cooked rinse with a colander and return to pan.
  2. Add in your seasoning and 2/3 cup water per lb of meat. Bring water to a boil, stir and simmer until water is mostly absorbed.
  3. Chop your toppings and place on plates or in bowls
  4. Warm up tortilla shells in a fry pan with a little bit of gee, butter or oil
  5. Assemble Taco. Place sour cream, guacamole and salsa down first, then add meat followed by toppings of your choosing. Fold in half, bite from the side and enjoy! Best served with side of chips and guacamole

Build your Own Burger

Ingredients:

  • Patti of your choice (Organic Grass Fed Ground Beef, Organic Free Range Ground Turkey, Organic Wild Caught Salmon, Organic Veggies*)
    • *Puree your desired veggies, add a binding ingredient almond flour, steel cut oats ground, gluten free ground crackers and shape into patties.
  • Cheese if using any, look for organic grass fed sliced cheese.
  • Buns (Gluten Free Buns, Roman Lettuce Leafs, Organic Whole Wheat Buns, Veggie Bread, Siete tortillas shells)
  • Toppings of your choice (Organic Avocado, Organic Sweet Onion, Organic Chopped Roman Lettuce, Organic Fresh Guacamole, Organic Tomatoes)

To Make:

  1. Form patties using your hands with the meat or veggies of your choosing. Works best if your roll into a ball and the flatten out in your hand keeping the sides from cracking.
  2. Cook patties
    1. Grill - Light grill and get up to temp, place patties on hot grill flipping every 6 mins until cooked thoroughly, use a meat thermometer to check internal temp
    2. Oven - Place patties on bakers rack over a cookie sheet and cook in a 400 degree oven for 15-20 mins flipping halfway through or until cooked thoroughly, use a meat thermometer to check internal temp
    3. Cast Iron Skillet - Place patties in a warmed up skillet with ghee or butter flipping every 5 mins until cooked thoroughly, use a meat thermometer to check internal temp. 
  3. Slice your topping of choice and place on a try
  4. Assemble burger and enjoy, best served with a fresh cut fruit salad and sliced cucumbers. 

    Salad

    Ingredient:

    • Meat of your choice if adding (Organic Free Range Chopped Chicken*, Shredded Cooked Chicken Breast or Thighs**, Organic Wild Caught Canned Tuna or Salmon, Leftover Taco Meat or Organic Grass Fed Chopped Steak)
      • *Chopping the chicken before cooking will allow it to cook thoroughly without taking long too long)
      • **Cook ahead of time in the insta-pot or crock pot or grab a cooked rotisserie chicken from your local organic market. Thighs also come out a little more tender and tend to be cheaper then chicken breast. 
    • Salad (Organic Spinach, Organic Baby Mix, Organic Spring Mix, Organic Romaine Lettuce, spiral veggies)
    • Veggies (Organic Avocado, Organic Cucumbers, Organic bell Peppers, Organic Carrots, Organic Tomatoes, Organic Zucchini, Organic Red Onions, Organic Celery)
    • Salad Dressing (Make your own or look for a salad dressing with clean ingredients with no added sugar)

    To Make:

    1. If using meat, cook until thoroughly cooked, use a meat thermometer to check internal temp
    2. Chop all your veggies and salad of choice
    3. Place everything including meat into a bowl
    4. Add salad dressing and toss 
    5. Plate and enjoy!

      Egg Frittata

      Ingredients:

      • Meat of your choice if adding (Organic no added sugar Bacon, Applegate Organic sausage, Organic Turkey Bacon)
      • Eggs Organic Cage Free Grass Range
      • Veggies (Organic bell Peppers, Organic Tomatoes, Organic Zucchini, Organic Red Onions, Organic Spinach)
      • Liquid of choice (Organic Unsweetened Almond Milk, Organic Grass Fed Whole Milk, Organic Oat Milk)

      To Make:

      1. Pre Heat Oven to 375 degrees
      2. Cook you meat of choice in a cast iron skillet until until thoroughly cooked, use a meat thermometer to check internal temp. Removed cooked meat and place on a paper towel getting some of the grease off. Don't wash the pan yet!
      3. Chop your desired veggies and place into a big bowl
      4. Crack your desired amount of eggs, 2 eggs per person into the bowl with the veggies
      5. Add a splash of Milk to your egg mixture
      6. Whisk egg mixture until all blended
      7. Stir in crumbled/chopped meat
      8. Pour into your cast iron skillet
      9. Place in oven until fluffy and slightly golden brown about 20 mins
      10. Take out of oven, cut and serve in pie shaped pieces. Enjoy!

        Tuna Pasta

        Ingredients:

        • Organic Wild Caught Can Tuna (Recommend getting from Thrive Market, Whole Foods or Trader Joes)
        • Noodles of your choice (Gluten Free, Veggie or Organic Whole Wheat)
        • Veggies (Fresh Organic Peas, Organic Red Onion Diced, Organic Sweet Pickles Diced)
        • Juice from the Organic Sweet Pickle Jar
        • Organic Avocado Mayo

        To Make:

        1. Start boiling a pot of water for noodles
        2. Once your pot of boiling water is ready add your pasta and follow the cook time directions on the box. I always like to add an extra minute because we like them a little more softer. When pasta is fork tender drain into a colander and rinse in cold water
        3. Drain juice from tuna can
        4. Dice veggies and add to big bowl
        5. Add cooked pasta to bowl with veggies
        6. Stir in a splash of pickle juice and 1 tablespoon of mayo 
        7. Once all is stirred, sprinkle fresh pink salt and fresh cracked pepper and taste. Pickle juice and mayo can be added to taste in the end.
        8. Scoop into bowls and serve with a side of fruit. Enjoy!

          Egg Salad Sandwich

          Ingredients:

          • Organic Cage Free Grass Range Hard Boiled Eggs (Cooking hard boil eggs is super easy, bring pot with eggs to a full boil, remove from heat, cover and cook for 12 - 13 mins. Run under cold water to stop cooking)
          • Veggies (Organic Red Onion Diced, Organic Sweet Pickles Diced, Organic Chopped Spinach)
          • Juice from the Organic Sweet Pickle Jar
          • Organic Avocado Mayo
          • Bread (Gluten Free Bread, Roman Lettuce Leafs, Organic Whole Wheat Bread, Veggie Bread, Siete tortillas shells) 

          To Make:

          1. Cook desired amount of eggs as directed above. 2 eggs per person
          2. Once eggs are cooked, peel, rinse, chop and place into big bowl
          3. Dice veggies and place bowl with eggs
          4. Stir in a splash of pickle juice and 1 tablespoon of mayo
          5. Once all is stirred, sprinkle fresh pink salt and fresh cracked pepper and taste. Pickle juice and mayo can be added to taste in the end.
          6. Scoop and spread onto your bread of choice. 
          7. Best if served with a fresh fruit salad. Enjoy!

            BLT Sandwich or Salad

            Ingredients:

            • Bacon of your choice (Organic no added sugar Bacon or Organic Turkey Bacon)
            • Veggies (Organic Tomatoes, Organic Red Onions, Organic Spinach, Organic Avocado or Fresh Organic Guacamole)
            • Toasted Bread (Gluten Free Bread, Roman Lettuce Leafs, Organic Whole Wheat Bread, Veggie Bread, Siete tortillas shells) 
            • If making a BLT Salad (Organic Spinach, Organic Baby Mix, Organic Spring Mix, Organic Romaine Lettuce, spiral veggies)
            • Organic Avocado Mayo for Sandwich
            • Organic Caesar Salad Dressing if making Salad

            To make:

            1. Cook your bacon until cooked thoroughly. Place on a paper towel to absorb excessive grease
            2. Slice your veggies for sandwich's or chop them if making a salad
            3. Toast Bread or warm up tortilla shells
            4. Spread a thin layer of Mayo on the bread and begin to assemble your sandwich. 
            5. If making a salad, place chopped salad, veggies and bacon into a big bowl.
            6. Add Caesar dressing and toss
            7. Scoop onto plates and enjoy! Best if served with a fruit smoothie and Baked Sweet Potato

              Rice Bowl

              Ingredients:

              • Rice (Organic brown rice, Organic long grain rice)
              • Veggies (Organic bell Peppers, Organic Carrots, Organic Tomatoes, Organic Zucchini, Organic Red/Green Onions, Organic Spinach)
              • Left Over Meat
              • Sesame Seed Oil
              • Low Sodium Soy Sauce

              To make:

              1. Cook rice according to the packaging
              2. Dice your veggies
              3. Warm your left over meat in a fry pan with ghee or butter
              4. Once rice is finished cooking add rice, veggies and meat to a big bowl
              5. Drizzle about a 1/2 tablespoon sesame seed oil and 1 tablespoon of soy sauce over rice
              6. Stir and scoop onto plates. Enjoy

                Pancakes

                Ingredients:

                • Pre-Mixed Box of Gluten Free Pancake Mix (King Arthur Brand is my favorite, they taste so good)
                • If you are building from scratch, you can use:
                  • Organic Almond Flour
                  • Organic Smashed Banana
                  • Organic Arrowroot Powder
                  • Organic Egg (Optional)
                  • Organic Ghee Melted or Organic Grass Fed Butter
                  • Organic Unsweetened Almond Milk

                To Make:

                1. Heat skillet to medium heat
                2. Mix your pancake mix according to the package if using pre-mixed
                3. Building from scratch
                  1. 1 cup Almond Flour
                  2. 1 smashed Banana
                  3. 1/2 teaspoon Arrowroot Powder
                  4. 1 Egg
                  5. 1 Tablespoon Melted Ghee
                  6. Splash of Almond milk(Use as desired until reaches a thin consistency)
                  7. Mix all together and allow 10 mins to rest before cooking
                4. Once pan is ready, grease the pan with a little bit of ghee and pour the pancake mix
                5. Let cook until the underside is golden brown
                6. Flip and cook for a few more minutes
                7. Place on your plate and serve with organic maple syrup or fresh berry syrup. Best served with potatoes and fresh cut fruit. Enjoy!

                Now you are ready to take on a busy schedule and still put a healthier meal on the table. Meal prep and planning really does cut time during the week when making dinners. Grab your pantry items online at thrive market and your fresh fruits, veggies, meats and dairy items at Whole Foods or Trader Joe's. If you are looking for even a faster way to shop fresh organic beef, chicken, fish or pork you need to head over to ButcherBox.com and get a box delivered to your door. What! Yes now your shopping is cut down even more, you got this healthy eating thing!

                 

                Thrive Market

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