25 quick and healthy dinners for busy days

Think: grilled lemon chicken over orzo with feta, hummus, kalamata olives, tomatoes, chickpeas, and cucumbers. This meal is equal parts nutritious and high-protein, as it is tasty. Not to mention, you can assemble it in no time. The only ingredients you need to cook are the chicken and orzo.

If you’re in a pinch, protein pasta is your best friend. Thankfully, there are many cheap brands on the market. Add some jarred pesto, cherry tomatoes, and mozzarella for extra taste and nutrition, and you’ve got yourself a delicious dinner.

I’m a huge fan of sheet pan meals, as they’re as simple as they get. Buy your favorite veggies and spread them over the pan with some oil and seasonings, and do the same with your protein of choice. (I recommend chicken thighs.) Then, toss the pan in the oven, and you’ve got a well-balanced meal in no time.

Who said salads can’t be fun? Use all the ingredients you would typically put in a taco, like steak or lean ground beef, corn, black beans, avocado, tomatoes, and cheese, and toss them over a bed of lettuce. Then, add your toppings of choice, like salsa, cilantro lime dressing, and tortilla strips for extra crunch. 

Sausage and peppers make for a delicious classic meal. However, to make it even healthier, consider using chicken sausage. You can eat it by itself, in a sandwich, or Italian style with sauce.

Similar to a taco salad, a burrito bowl is basically just a deconstructed burrito, sans tortilla. Start with some rice, beans, and protein of your choosing, then add whatever toppings you’d like, from grilled peppers and onions to corn salsa to guacamole. All you really need to make is your protein and rice.

Another themed “bowl” meal is the Teriyaki bowl. This basically consists of rice, stir-fry veggies, and saucy protein of your choosing. It’s quick, easy, healthy, and surprisingly filling. 

If you want to do without the extra carbs, you can still make stir-fry without any rice. Scramble some eggs or cook some tofu, add your favorite veggies, and enjoy! Tip: If you aren’t avoiding carbs, add some udon noodles for some more texture in your dish.

There’s nothing more comforting than a hearty, creamy mushroom chicken dish. In just 30 minutes, you can serve up a restaurant-quality dinner. For healthier options, consider swapping out the cream for Greek yogurt or a dairy-free milk.  

Bruschetta chicken is perhaps one of the simplest yet most delicious and healthiest go-to meals. Top thinly sliced, pan-seared chicken breasts with a mix of diced tomatoes, basil, olive oil, garlic, and balsamic vinegar, add a handful of arugula, and voila. You’ve got yourself a nutritious, tasty dinner in no time.

This is a quick, high-protein meal that requires absolutely no “cooking.” Grab a bowl, add some chickpeas, cherry tomatoes, diced red onion, cucumbers, kalamata olives, feta, oil, vinegar, and seasonings, and you’re set. Note: This also makes a great meal-prep dish.

Chicken salad is easy to make and filled with protein. If you’ve already meal-prepped some cooked chicken for the week, all you need to do is mix it with celery, red onion, grapes, sliced almonds, and whatever else you like to include. However, instead of using mayo like most people do, consider swapping it for Greek yogurt for a healthier alternative. Serve it over romaine lettuce or on sandwich bread.

You can easily replicate tons of fan-favorite meals by disassembling them. In this case, gather everything you would typically stuff in an egg roll, like certain meats (pork or shrimp are great options), onions, carrots, garlic, ginger, scallions, etc. Then, top them off with sauces of your choosing, from sesame oil to soy sauce.

Tuscan chicken is such an easy, flavorful dish that takes less than 30 minutes to make. The dinner includes spinach, sun-dried tomatoes, and juicy chicken breasts in a creamy sauce. However, if you want to avoid the heavy cream, consider swapping it for some coconut milk for a unique taste.

Grilling burgers takes no time, but to make the dinner a bit healthier, you can opt for a bun-free version of this American favorite. Crumble the burger meat over some lettuce with onions, tomatoes, and pickles. Add any cheese and sauce you might like, and consider cooking some potatoes for a savory side.

Sometimes, all we want after a long, exhausting day is a warm bowl of stew. Unfortunately, cooking an actual beef or chicken stew requires way more time in the kitchen than we want to spend. As an alternative, try making a quick chickpea stew, which includes canned tomatoes, onion, garlic, and spices of your choosing, like cumin, paprika, and garlic. You can even add a little heat with some chili flakes. Prep time is limited, and cook time is relatively quick. Not to mention, you’ll likely have leftovers for a few days.

Another convenient bowl dinner is a sushi bowl. Whether you prefer real sushi or “fake" veggie sushi, toss whatever ingredients you’d have in a roll (like shrimp, carrot, cucumber, avocado, etc.) into a bowl over a bed of white rice. Add toppings like sushi ginger, soy sauce, or spicy mayo, and you’ve got yourself a classic dish.

Everyone loves a good Cobb salad. It packs a ton of protein from the grilled chicken, hard-boiled eggs, bacon (if you want to add that), and cheese. Additionally, it’s filled with nutrition from the various veggies, like cucumbers, tomatoes, and onions, as well as healthy fats from the avocado. If you want to keep it healthy, choose either a vinaigrette or a Greek yogurt-based dressing.

One-skillet meals are a go-to for busy evenings. By cooking ground turkey and sweet potatoes with toppings like cheese, black beans, and avocado, you’ll have yourself a nutritious plate in under 30 minutes. You can even top the skillet with some salsa or taco sauce for extra flavor.

My mouth is watering just picturing this. For a nice treat, cook shrimp as part of a simple, tasty bowl. Start with some rice and top with avocado with homemade mango salsa (surprisingly simple), as well as a sauce of your choosing. 

Philly cheesesteak bowls are the perfect high-protein, low-carb meal. Simply season and brown some steak, sauté some peppers and onions, and top the meal with some provolone cheese, allowing it to melt while everything cooks together. Be sure to add your favorite seasonings to make the most of the dish.

Quesadillas can be a healthy and quick dinner option if you’re using the right fillings. First, opt for whole wheat or corn tortillas for more nutrients. Then, add a lean protein, cheese of your choice, and tons of grilled veggies. Top the quesadilla with some of your favorite additions, like homemade pico de gallo or guacamole.

Beans are nutritious and a great source of plant-based protein. Like a chickpea salad, the Mediterranean bean salad doesn’t require cooking. Simply add all the ingredients, including various types of beans and cucumbers, cherry tomatoes, bell peppers, kalamata olives, feta, and fresh herbs, and toss them with some oil, vinegar, lemon juice, or whatever else you’d prefer.

A salad filled with fresh fruit is equal parts sweet and savory — the perfect combo. Add some feta, nuts, and grilled chicken for some protein. This simple dish is filled with nutrition.

Don’t sleep on breakfast for dinner (pun intended). While some people might reserve omelets for early morning hours, they can make for high-protein dinners, too. Add whatever fillings you’d like, from veggies to cheese.