3-10min Meals
Preparing healthy, quick, and easy 3-10 min Meals can often seem impossible. With hectic schedules and endless responsibilities, many people resort to quick-fix options that sacrifice nutrition for convenience. However, maintaining a balanced diet is essential for overall well-being and vitality. That’s where mastering quick and nutritious meals, including 4-step meals, becomes invaluable.
Whether you’re a busy professional, a parent juggling multiple responsibilities, or simply someone with a packed schedule, the demand for nourishing and quick meals is universal, with ideas for the workweek. Fortunately, with a little creativity and know-how, it’s possible to whip up delicious and nutritious dishes in just a few minutes, offering handcrafted delights for 2.
In this guide, we’ll explore a collection of recipes designed specifically for those moments when time is of the essence. From microwave mug omelets to refreshing mango salsa, each recipe is carefully crafted to deliver maximum flavor and nutrition in a minimal time, perfect for fast (10-30min) meals. With simple ingredients and straightforward instructions, you can create satisfying meals that will leave you feeling energized and nourished, even on the busiest days.
With these quick and nutritious recipes at your fingertips, you’ll be empowered to take control of your diet and fuel your body with the nutrients it needs to thrive. Get ready to revolutionize your approach to mealtime and discover just how delicious healthy eating can be, alongside quick and easy meals.
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Here you can, also, find new recipes for various needs:
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Peanut Butter Banana Sushi Rolls are a simple, fun snack. Peanut butter and banana slices are rolled into tortillas, then sliced into sushi-like rounds for easy serving.
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Quick and flavorful wrap combines crispy bacon, creamy avocado, scrambled eggs and cheddar cheese in a soft tortilla. Simply cook, assemble and enjoy.
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Microwave Mug Omelette is a simple dish with eggs whisked with milk and diced vegetables, then microwaved for about 2 minutes until set. This one-mug meal is convenient and customizable, perfect for busy mornings or evenings.
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Yogurt parfait is a refreshing dish, made by layering creamy yogurt, crunchy granola and juicy mixed berries. Drizzle with honey and garnish with mint for a delightful treat.
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Classic Grilled Cheese is a simple dish made by sandwiching cheddar cheese between buttered bread slices and grilling until golden and gooey. To prepare, butter the bread, add cheese and grill each side until crisp and melted inside.
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Mediterranean Chickpea Salad combines chickpeas, tomatoes, cucumber, red onion and fresh parsley, tossed in a light olive oil and lemon dressing. Mix the ingredients, season and top with optional feta cheese for a quick, healthy meal.
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Grilled Peach Cobbler is a quick dessert with peaches caramelized on the grill and topped with cinnamon sugar and granola. Serve with creamy vanilla ice cream for a balanced flavor.
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Avocado Toast
Prep Time: 5 minutes
Total Time: 5 minutes
Nutrition Facts:
- Calories per serving: 280
- Fat: 15g
- Carbs: 30g
- Protein: 6g
Ingredients:
- 1 ripe avocado
- 2 slices of whole wheat bread
- Salt and pepper to taste
- Optional toppings: cherry tomatoes, red pepper flakes, feta cheese
Directions:
- Toast the whole wheat bread slices.
- Mash the ripe avocado and spread it evenly on the toasted bread.
- Season with salt and pepper.
- Add desired toppings.
- Serve immediately.
Peanut Butter Banana Smoothie
Prep Time: 3 minutes
Total Time: 3 minutes
Nutrition Facts:
- Calories per serving: 320
- Fat: 18g
- Carbs: 30g
- Protein: 12g
Ingredients:
- 1 ripe banana
- 2 tablespoons of peanut butter
- 1 cup of almond milk
- Ice cubes (optional)
Directions:
- In a blender, combine banana, peanut butter, almond milk and ice cubes (if using).
- Blend until smooth.
- Pour into a glass and serve immediately.
Caprese Salad
Prep Time: 5 minutes
Total Time: 5 minutes
Nutrition Facts:
- Calories per serving: 180
- Fat: 12g
- Carbs: 8g
- Protein: 10g
Ingredients:
- 1 ripe tomato
- 4 slices of fresh mozzarella cheese
- Fresh basil leaves
- Balsamic glaze
Directions:
- Slice the tomato and fresh mozzarella cheese.
- Arrange the tomato slices and mozzarella slices alternately on a plate.
- Tuck fresh basil leaves between the slices.
- Drizzle with balsamic glaze.
- Serve immediately.
Baked Potato
Prep Time: 2 minutes
Total Time: 7 minutes
Nutrition Facts:
- Calories per serving: 220
- Fat: 0g
- Carbs: 50g
- Protein: 5g
Ingredients:
- 1 medium potato
- Olive oil
- Salt
Directions:
- Pierce the potato with a fork a few times.
- Rub olive oil and salt over the potato.
- Microwave for 5-7 minutes, flipping halfway through, until tender.
- Slice open and serve with desired toppings.
Mango Salsa
Prep Time: 8 minutes
Total Time: 8 minutes
Nutrition Facts:
- Calories per serving: 120
- Fat: 0g
- Carbs: 30g
- Protein: 2g
Ingredients:
- 1 ripe mango
- 1/2 red onion
- 1 jalapeno pepper
- Fresh cilantro
- Lime juice
Directions:
- Dice the mango, red onion and jalapeno pepper.
- Chop fresh cilantro.
- Combine all ingredients in a bowl and toss with lime juice.
- Refrigerate for 15 minutes before serving.
Tuna Salad Wrap
Prep Time: 5 minutes
Total Time: 5 minutes
Nutrition Facts:
- Calories per serving: 280
- Fat: 8g
- Carbs: 25g
- Protein: 25g
Ingredients:
- 1 can of tuna
- 2 tablespoons of yogurt
- 1 tablespoon of mustard
- Lettuce leaves
- Whole wheat tortilla
Directions:
- Drain tuna and mix it with yogurt and mustard.
- Lay out a whole wheat tortilla and place lettuce leave on top.
- Spoon tuna salad onto the lettuce.
- Roll up tightly into a wrap.
- Slice and serve.
Cucumber and Tomato Salad
Prep Time: 5 minutes
Total Time: 5 minutes
Nutrition Facts:
- Calories per serving: 100
- Fat: 7g
- Carbs: 10g
- Protein: 2g
Ingredients:
- 1 cucumber
- 2 tomatoes
- Red onion
- Olive oil
- Red wine vinegar
Directions:
- Slice cucumber, tomatoes and red onion thinly.
- Toss in a bowl.
- Drizzle with olive oil and red wine vinegar.
- Season with salt and pepper to taste.
- Serve chilled.
Hummus and Veggie Platter
Prep Time: 7 minutes
Total Time: 7 minutes
Nutrition Facts:
- Calories per serving: 220
- Fat: 10g
- Carbs: 25g
- Protein: 8g
Ingredients:
- 1 cup of hummus
- Carrot sticks
- Celery sticks
- Cucumber slices
- Bell pepper strips
Directions:
- Arrange hummus and assorted vegetables on a platter.
- Serve as a dip or spread.
Smoked Salmon Bagel
Prep Time: 5 minutes
Total Time: 5 minutes
Nutrition Facts:
- Calories per serving: 320
- Fat: 12g
- Carbs: 35g
- Protein: 20g
Ingredients:
- 1 whole grain bagel
- 2 tablespoons of cream cheese
- Smoked salmon slices
- Red onion slices
- Capers
Directions:
- Slice the bagel in half and toast until golden brown.
- Spread cream cheese on each half of the bagel.
- Layer smoked salmon slices, red onion slices and capers on top.
- Serve open-faced or as a sandwich.
Spinach and Feta Omelette
Prep Time: 5 minutes
Total Time: 5 minutes
Nutrition Facts:
- Calories per serving: 250
- Fat: 18g
- Carbs: 4g
- Protein: 18g
Ingredients:
- 2 eggs
- Handful of fresh spinach
- 1/4 cup of crumbled feta cheese
- Salt and pepper to taste
Directions:
- Whisk together eggs, spinach and feta cheese.
- Season with salt and pepper.
- Heat a non-stick skillet over medium heat and pour in the egg mixture.
- Cook until set, then fold in half and transfer to a plate.
- Serve hot.
Veggie Stir-Fry
Prep Time: 5 minutes
Total Time: 10 minutes
Nutrition Facts:
- Calories per serving: 150
- Fat: 6g
- Carbs: 20g
- Protein: 5g
Ingredients:
- Assorted vegetables (bell peppers, broccoli, carrots)
- Soy sauce
- Garlic
- Sesame oil
Directions:
- Heat sesame oil in a skillet over high heat.
- Add minced garlic and stir-fry for 30 seconds.
- Add chopped vegetables and stir-fry until tender-crisp.
- Season with soy sauce to taste.
- Serve hot.
Chickpea Salad
Prep Time: 8 minutes
Total Time: 8 minutes
Nutrition Facts:
- Calories per serving: 280
- Fat: 14g
- Carbs: 30g
- Protein: 10g
Ingredients:
- 1 can of chickpeas
- Cucumber
- Cherry tomatoes
- Red onion
- Feta cheese
- Olive oil and lemon juice dressing
Directions:
- Rinse and drain chickpeas.
- Chop cucumber, cherry tomatoes and red onion.
- Combine all ingredients.
- Toss with olive oil and lemon juice dressing.
- Serve chilled.
Cheese Quesadilla
Prep Time: 3 minutes
Total Time: 5 minutes
Nutrition Facts:
- Calories per serving: 320
- Fat: 18g
- Carbs: 25g
- Protein: 15g
Ingredients:
- 2 small flour tortillas
- 1/2 cup of shredded cheese
- Optional: salsa, sour cream
Directions:
- Sprinkle half of the shredded cheese on one tortilla.
- Place the other tortilla on top to create a sandwich.
- Heat a skillet over medium heat and place the quesadilla in the skillet.
- Cook until the cheese is melted and the tortillas are golden brown on both sides.
- Slice into wedges and serve with salsa and sour cream if desired.
Cottage Cheese with Pineapple
Prep Time: 3 minutes
Total Time: 3 minutes
Nutrition Facts:
- Calories per serving: 160
- Fat: 4g
- Carbs: 20g
- Protein: 12g
Ingredients:
- 1/2 cup of cottage cheese
- 1/2 cup of diced pineapple
Directions:
- Combine cottage cheese and diced pineapple.
- Mix well.
- Serve chilled.
Tomato Basil Bruschetta
Prep Time: 8 minutes
Total Time: 8 minutes
Nutrition Facts:
- Calories per serving: 180
- Fat: 8g
- Carbs: 20g
- Protein: 4g
Ingredients:
- 2 tomatoes
- Fresh basil leaves
- Garlic
- Olive oil
- Baguette slices
Directions:
- Dice tomatoes and finely chop basil leaves.
- Mince garlic.
- Mix tomatoes, basil and garlic. Drizzle with olive oil and toss to combine.
- Toast baguette slices until golden brown.
- Top each slice with the tomato mixture.
- Serve immediately.
Grilled Cheese Sandwich
Prep Time: 3 minutes
Total Time: 7 minutes
Nutrition Facts:
- Calories per serving: 320
- Fat: 18g
- Carbs: 25g
- Protein: 15g
Ingredients:
- 2 slices of bread
- 2 slices of cheese
- Butter or margarine
Directions:
- Preheat a skillet over medium heat.
- Butter one side of each bread slice.
- Place one slice of bread, buttered side down, in the skillet.
- Add cheese slices on top.
- Top with the other slice of bread, buttered side up.
- Cook until golden brown on both sides and cheese is melted.
- Slice and serve.
Chicken Caesar Salad
Prep Time: 5 minutes
Total Time: 5 minutes
Nutrition Facts:
- Calories per serving: 280
- Fat: 14g
- Carbs: 15g
- Protein: 20g
Ingredients:
- 2 cups of chopped romaine lettuce
- Grilled chicken breast, sliced
- Croutons
- Caesar dressing
- Grated parmesan cheese
Directions:
- Toss romaine lettuce, grilled chicken slices and croutons.
- Drizzle with Caesar dressing and toss to coat.
- Sprinkle with grated parmesan cheese.
- Serve immediately.
Chocolate Banana Smoothie
Prep Time: 3 minutes
Total Time: 3 minutes
Nutrition Facts:
- Calories per serving: 250
- Fat: 6g
- Carbs: 45g
- Protein: 8g
Ingredients:
- Ripe banana
- 1 tablespoon of cocoa powder
- Cup milk (or almond milk)
- Honey or maple syrup (optional)
- Ice cubes (optional)
Directions:
- Combine banana, cocoa powder, milk, honey or maple syrup in a blender.
- Add ice cubes if you want it cold.
- Blend until smooth.
- Pour into a glass and serve immediately.
Turkey and Cheese Roll-Ups
Prep Time: 5 minutes
Total Time: 5 minutes
Nutrition Facts:
- Calories per serving: 280
- Fat: 18g
- Carbs: 4g
- Protein: 25g
Ingredients:
- 4 slices of deli turkey
- 4 slices of cheese (cheddar, Swiss or your choice)
- Mustard or mayonnaise (optional)
- Lettuce leaves
Directions:
- Lay out the turkey slices on a clean surface.
- Place a slice of cheese on each turkey slice.
- Add a small amount of mustard or mayonnaise (if using) on top.
- Place a lettuce leaf on top of each slice.
- Roll up each slice tightly.
- Secure with toothpicks if needed.
- Serve immediately.
Quinoa Salad
Prep Time: 10 minutes Total Time: 10 minutes
Nutrition Facts:
- Calories per serving: 220
- Fat: 8g
- Carbs: 30g
- Protein: 6g
Ingredients:
- 1 cup of cooked quinoa
- Cherry tomatoes, halved
- Cucumber, diced
- Red bell pepper, diced
- Red onion, finely chopped
- Fresh parsley, chopped
- Lemon juice
- Olive oil
- Salt and pepper to taste
Directions:
- Combine cooked quinoa, cherry tomatoes, cucumber, bell pepper, red onion and parsley.
- Drizzle with lemon juice and olive oil.
- Season with salt and pepper to taste.
- Toss until well combined.
- Serve chilled.
Egg Salad Sandwich
Prep Time: 5 minutes
Total Time: 5 minutes
Nutrition Facts:
- Calories per serving: 320
- Fat: 18g
- Carbs: 25g
- Protein: 15g
Ingredients:
- 2 hard-boiled eggs, chopped
- 2 tablespoons of mayonnaise
- 1 teaspoon of mustard
- Salt and pepper to taste
- Lettuce leaves
- 2 slices of whole wheat bread
Directions:
- Mix chopped hard-boiled eggs, mayonnaise, mustard, salt and pepper.
- Spread egg salad onto one slice of bread.
- Top with lettuce leaves and the other slice of bread.
- Slice in half and serve.
Fruit Smoothie
Prep Time: 5 minutes
Total Time: 5 minutes
Nutrition Facts:
- Calories per serving: 280
- Fat: 6g
- Carbs: 45g
- Protein: 12g
Ingredients:
- 1 cup of frozen mixed berries
- 1/2 banana
- 1/2 cup of yogurt
- 1/4 cup of granola
- Honey or maple syrup (optional)
- Fresh fruit for topping (sliced banana, berries, kiwi)
Directions:
- Blend frozen mixed berries, bananas and yogurt until smooth.
- Pour into a bowl.
- Top with granola, fresh fruit and a drizzle of honey or maple syrup.
- Serve immediately.
Veggie Wrap
Prep Time: 5 minutes
Total Time: 5 minutes
Nutrition Facts:
- Calories per serving: 220
- Fat: 8g
- Carbs: 30g
- Protein: 8g
Ingredients:
- 1 whole wheat tortilla
- Hummus
- Sliced cucumber
- Sliced bell peppers
- Shredded carrots
- Lettuce leaves
- Optional: feta cheese, olives
Directions:
- Spread hummus evenly on the whole wheat tortilla.
- Layer cucumber slices, bell peppers, shredded carrots, lettuce leaves and any other desired toppings.
- Roll up tightly and slice in half.
- Serve immediately.