“Quick meals” are frequently connected with processed, carb-heavy, low-protein foods that raise blood sugar and cause energy dips. However, when properly built with protein, fiber, and healthy fats, they help keep you full, balance your blood sugar, and prevent cravings.
Simple, delicious, and balanced meals are easy to make, support hormone health, and help you burn fat while feeling invigorated. These meals are intended for everyday use: no fancy prep, no starvation, and no “diet food” taste.
Easy Yogurt Parfait for Breakfast
With balanced macros (protein, carbohydrates, and healthy fats), gut-friendly probiotics, and fiber-rich berries, this meal promotes digestion and reduces cravings later in the day by providing solid morning protein.
Ingredients:
140 g of 0% Greek yogurt.
10 g of protein powder
10g of PB2 powder
75g of berries (blueberries, strawberries, raspberries, and blackberries)
10 grams of pecans or other fat source (e.g., nut butter, walnuts)
10g of granola.
Directions:
Using a food scale, measure each item into a large mixing bowl, then add the protein powder, berries, and granola. If you want to make it a little sweeter, add zero sugar Walden’s Syrup.
This simple meal has a balanced macronutrient count with plenty of protein, carbs, and fat to keep your blood sugar stable, keep you fed, and taste wonderful! To accommodate your nutritional needs, you can alternatively use dairy-free yogurt and vegan powder.
Tip: This is a quick and easy meal to prepare ahead of time. You can use Mason jars and keep them in the refrigerator until ready to use.
Omelette with Avocado Toast (pre-workout or breakfast)
According to studies, protein and complex carbohydrates are the best fuels for resistance or cardio training. The dish below provides sustained energy and has the extra benefit of healthy fats that slow digestion and improve satiety.
Ingredients:
180 g of egg whites
One egg yolk.
1 slice of toast or 1/2 an English muffin
75g of spinach
75 g of mushrooms.
35 grams of avocado.
10 grams of scallions.
Everything but the bagel seasoning.
Directions:
Coat your pan with two sprays of olive oil, lay it on your food scale, measure out each ingredient for your omelette (except the toast, avocado, and scallions), and cook on the stovetop while toasting your bread or English muffin.
When your omelette and toast are done, put the avocado on your toast, serve it next to your omelette, and sprinkle with scallions and spice.
This simple pre-workout meal contains the ideal combination of protein, starch for pre-workout energy, carbohydrates and fat.
Chipotle-Style Rice and Ground Beef Bowl with Chimichurri Sauce (After Workout, Dinner, or Lunch)
This dish mixes quick-digesting carbs with lean protein to aid with muscle rehabilitation. Post-workout breakfasts like these, which contain carbs and protein, have been shown to enhance glycogen replacement and muscle regeneration.
Ingredients:
50 g of spring salad mix.
60 g of white rice
100g of 96% fat-free ground beef.
50 g of zucchini.
60 g of broccoli
40 grams of cooked, julienned carrots
40 g of green peas
10 grams of chimichurri sauce, either store-bought or homemade.
Directions:
In a big skillet, sauté the ground beef, zucchini, broccoli, carrots, and green peas ahead of time while the rice cooks. You can season this with salt, pepper, taco seasoning, or whatever you choose. Once the beef, vegetables, and rice are cooked, construct the dinner by combining your salad mix with the remaining ingredients in a big bowl.
This is an excellent meal to take on the move, with a decent balance of protein, starch, carbohydrates, and fats. All of the components may be prepared ahead of time and kept in a large glass Tupperware container, making it ideal for a quick supper on the road or at home. If you want to replace the ground beef with a vegan option, use firm tofu instead.
Berry Bliss Chia Pots (snack)
Fuel your day with these high-protein, fiber-rich pots, all of which contain less than 250 calories. This recipe is ideal for breakfast, a post-workout snack, or a nutritious dessert. It blends the richness of Greek yogurt with the sweetness of berries and the pleasant crunch of chia seeds. Chia seeds are abundant in soluble fiber and omega-3s, and higher fiber intake has been related to lower belly fat and enhanced insulin sensitivity, with the added benefit of protein keeping you satiated.
Ingredients:
100 grams of 0% fat-free Greek yogurt
75 mL of almond milk
45 g of frozen berries.
20 g of chia seeds
1 Medjool Date
Directions:
Blend the frozen berries, medjool dates, and milk in a blender until smooth. Pour the berry mixture into a bowl and whisk in the chia seeds until thoroughly blended. Allow the mixture to sit for 20-30 minutes, stirring regularly to prevent clumping, until it has thickened into a pudding-like consistency.
Smooth the Greek yogurt into the container to form the base layer. Spoon the berry chia pudding evenly over the yogurt layer. Refrigerate the container for three to four days.
Raspberry Chia Oat Bars (snack)
These Raspberry Chia Oat Bars, packed with fiber and natural sweetness, are the ideal blend of chewy, fruity, and nutty flavors, and each serving (1 bar) contains less than 200 calories. With the added bonus of homemade chia jam, they’re a nutritious snack that will keep you going all day. Rolled oats also promote digestive health and are high in resistant starch and fiber, both of which increase satiety. These bars are nutrient dense, portable, and simple to prepare!
Ingredients:
200g of rolled oats
One huge banana.
1 teaspoon vanilla extract.
2 tbsp sweetener of your choosing
40 g of peanut butter
A dash of milk.
Pinch of salt.
300 g of frozen raspberries.
20 g of chia seeds
Directions:
Place the frozen raspberries in a skillet and cook over medium heat until they thaw and release their juices. Stir in the chia seeds and vanilla extract, blending thoroughly. Add honey or sugar to taste (keep in mind that this will increase the carb count of each bar).
Let the jam cool and thicken as the chia seeds absorb the liquid. Set aside. In a large mixing basin, mash the ripe banana until smooth.
Combine the vanilla extract, peanut butter, sweetener, baking powder, salt, and milk. Gently mix in the rolled oats to make a sticky batter. Preheat the oven to 170°C/330°F (fan), or the air fryer to 160°C/320°F. Line a baking pan with parchment paper or use a nonstick baking dish (a 7.5″ skillet is ideal).
Press little over half of the oat mixture into the dish’s foundation, making sure it’s evenly distributed. Spread the raspberry chia jam over the base layer evenly. Crumble the remaining oat mixture over the jam layer, gently pressing to create clusters.
Bake the completed bars in the oven for 20 minutes or air fry at 160°C/320°F for the same time period. Bake till the top turns golden.
Let the bars cool completely in the tin. This ensures that they are stiff enough for slicing. Once cooled, cut into six bars. Serve with an optional dollop of 0% Greek yogurt.
Baked Sriracha Salmon With Skinny Pasta and Peas (Lunch or Dinner)
This dish blends Konjac noodles with a bit of conventional spaghetti to obtain the “pasta” flavor without the high carbohydrate content, and it tastes great. Salmon is abundant in omega-3 fatty acids, which promote heart and hormone health, and the combination of high-fiber konjac pasta and regular noodles provides both bulk and enjoyment.
Ingredients:
100g of baked salmon
1 pack of Skinny Pasta noodles
50 g of spaghetti noodles.
100 g of green peas
10 g of Sriracha Mayo
Directions:
Lightly brush a baking sheet with avocado oil spray and bake the salmon for 20-25 minutes at 350°F. While it’s cooking, drain the Skinny Pasta noodles and put them in a skillet with the green peas.
Meanwhile, prepare your ordinary spaghetti pasta in a medium pot. When everything is ready, plate the Skinny Pasta, ordinary spaghetti, and peas, then top with the salmon. Drizzle with store-bought Sriracha sauce and enjoy.
Mediterranean Power Salad (Lunch, Dinner)
This meal contains lean protein (38g), plant-based fiber, and anti-inflammatory lipids. According to studies, the Mediterranean-style diet promotes weight loss, heart health, and better insulin sensitivity, particularly in midlife women, all while consuming less than 350 calories per day. It will become a popular go-to meal for hectic days because it is easy to prepare ahead of time and requires little cooking time. Furthermore, the quinoa can be prepared ahead of time and stored in the fridge for a few days. All you have to do is arrange the dinner, and you’re good to go!
Ingredients:
100g of chicken breast.
100g of baby spinach.
50 g of pomegranate seeds
90g Quinoa
50 grams of dates.
10 grams of walnuts.
20 grams of mint.
15 g of balsamic vinegar
10 grams of olive oil.
1/2 lemon, juiced
10 g of Dijon mustard
Directions:
Rinse quinoa with cold water and cook according to package directions. Fluff with a fork and let cool. If you use pre-cooked chicken, shred it into bite-sized pieces. If cooking fresh, air fry, grill, or poach before shredding with two forks.
Combine olive oil, balsamic vinegar, lemon juice, Dijon mustard, salt, and pepper until emulsified. In a large mixing dish, add baby spinach, quinoa, shredded chicken, pomegranate seeds, walnuts, mint, and sliced dates. Toss the salad with the lemony balsamic dressing until well combined. Serve immediately, or keep in an airtight jar for up to three days.
Sustainable fat reduction is achieved by eating adequate nutrients in a minor caloric deficit (approximately 10% of your maintenance calories), rather than starving. Think large-volume, low-calorie foods high in fiber, protein, and healthy fats.
Combine this with weight exercise to build muscle, boost metabolism, and get the slim, toned image that many women crave. You don’t have to starve or do hours of cardio; simply be consistent, eat well, and emphasize recovery.