top of page
  • Instagram
  • Pinterest
  • Twitter
  • Facebook

Easy and Healthy Family Meals To-Go for Busy Weeks


Running short on time doesn't mean you compromise on your health. You run your life in fast mode. I will help you with some easy and healthy family meals suggestions, which you can try in the busy weeks ahead. Some of the recipes you can make a batch of, while a few of them you try on the go. Whatever works for you. As you know, cooking healthy and easy meals at home saves you money, keeps you healthy - and is convenient, fun and rewarding. Here we go with the list.


1. Baked salmon with roasted vegetables:

This meal is made with salmon, vegetables, and a simple lemon and herb seasoning. Preheat the oven to 400°F, and season the salmon with lemon juice, garlic, and herbs. Roast the salmon in the oven for 10-12 minutes, or until it is cooked through. Meanwhile, toss your favorite vegetables (such as bell peppers, zucchini, and cherry tomatoes) with olive oil, salt, and pepper. Roast the vegetables in the oven for 20-25 minutes, or until they are tender. Serve the salmon and vegetables together, and drizzle with additional lemon juice, if desired. Get the recipe here.


Baked salmon with roasted vegetables

Image credit: Eating Well


2. Grilled vegetable and hummus wrap:

This wrap is made with grilled vegetables, hummus, and mixed greens. Grill your favorite vegetables (such as bell peppers, zucchini, and eggplant) until they are tender and slightly charred. Spread hummus on a whole wheat tortilla, and top with the grilled vegetables and mixed greens. Roll up the tortilla, and slice into bite-sized pieces. Get the recipe here.


Grilled vegetable and hummus wrap

Image credit: Joyful healthy Eats


3. Quinoa and black bean salad:

This salad is made with quinoa, black beans, corn, cherry tomatoes, and a simple vinaigrette. Cook the quinoa according to the package instructions, and then mix with canned black beans, corn, and cherry tomatoes. In a separate bowl, whisk together olive oil, vinegar, garlic, and herbs to make the vinaigrette. Toss the quinoa mixture with the vinaigrette, and season with salt and pepper to taste. Get the recipe


Quinoa and black bean salad

Image credit: Inspired Taste


4. Veggie and hummus wrap:

This wrap is made with mixed vegetables, hummus, and mixed greens. Spread hummus on a whole wheat tortilla, and top with your favorite vegetables (such as bell peppers, cucumber, and carrot) and mixed greens. Roll up the tortilla, and slice into bite-sized pieces. Get the recipe here.


Veggie and hummus wrap

Image credit: Little sunny Kitchen


5.Grilled chicken and Veggie stir-fry:

Stir-fries are a great way to use up any vegetables you have on hand, and they make a quick and healthy meal. Simply sauté your favorite vegetables in a pan and add some protein. For a vegetarian option replace chicken with tofu, tempeh, or edamame. Serve over rice or noodles for a complete meal. Get the recipe here.


Grilled chicken and Veggie stir-fry

Image credit: Mom on timeout

Soup

Soup is a comforting and satisfying meal that can be made in large batches and frozen for busy weeks. Try making a vegetarian soup with beans, lentils, or vegetables, and add some protein with tofu or tempeh. Serve with a side of bread or crackers for a complete meal.


1-Minestrone soup:

Minestrone soup is a hearty Italian soup made with vegetables, beans, and pasta. Sauté some onion, celery, and carrot in a pot, and then add canned tomatoes, beans, and pasta. Simmer until the vegetables and pasta are tender, and season with herbs and Parmesan cheese. Get the recipe here.


Minestrone soup

Image credit: Cookie+Kate


2-Black bean soup:

Black bean soup is a flavorful and protein-packed soup that is easy to make. Simply sauté some onion, garlic, and bell pepper in a pot, and then add canned black beans and vegetable broth. Simmer until the soup is heated through, and season with cumin, chili powder, and lime juice. Get the recipe here.


Black bean soup

Image credit: Two Peas & their Pod


Pasta

Pasta salad:

Pasta salad is another quick and easy meal that can be made ahead of time and packed for lunch or a light dinner. Cook some pasta and mix it with your favorite vegetables, such as cherry tomatoes, cucumber, and bell peppers. Add some protein with beans, lentils, or tofu, and season with your favorite dressing.


Overall, there are many ways to make healthy and easy pasta dishes at home. By using whole wheat pasta, loading up on vegetables, using simple sauces, and topping with herbs and cheese, you can create delicious and nutritious meals that are sure to satisfy.


1. Fusilli with roasted vegetables:

This pasta dish is made with fusilli noodles, roasted vegetables, and a simple vinaigrette. Cook the fusilli according to the package instructions, and then toss with roasted vegetables (such as bell peppers, zucchini, and cherry tomatoes) and a vinaigrette made from olive oil, vinegar, and herbs. Season with salt and pepper, and top with grated Parmesan cheese. Get the recipe here.


Fusilli with roasted vegetables

Image credit: Little Broken


2.Whole wheat penne with pesto:

This pasta dish is made with whole wheat noodles, pesto sauce, and cherry tomatoes. Cook the penne according to the package instructions, and then toss with store-bought or homemade pesto sauce. Top with cherry tomatoes that have been halved and roasted in the oven, and season with salt and pepper. Get the recipe here.


Whole wheat penne with pesto

Image credit: The Girl on Floor


Here are some tips for making healthy and easy pasta dishes:


  • Use whole wheat pasta: Whole wheat pasta is a healthier option than regular pasta, as it contains more fiber, vitamins, and minerals. It has a slightly nutty and earthy flavor that pairs well with a variety of sauces and vegetables.

  • Load up on vegetables: Pasta dishes are a great way to incorporate more vegetables into your diet. Try adding roasted, grilled, or sautéed vegetables to your pasta, such as bell peppers, zucchini, and cherry tomatoes. These add flavor, color, and nutrients to your dish.

  • Use simple sauces: Avoid heavy, cream-based sauces, and opt for lighter, healthier options such as marinara sauce, pesto, or a simple garlic and oil sauce. These sauces add flavor without adding too many calories.

  • Top with herbs and cheese: Fresh herbs and grated cheese can add flavor and nutrition to your pasta dish. Try using herbs such as basil, parsley, or oregano, and cheeses such as Parmesan or feta. These add a delicious finishing touch to your dish.


Try out these recipes and let me know which one you liked the most.


Thanks for taking the time to read. If you enjoyed what you’ve read, please share.


Like this column? Sign up to subscribe to email alerts and you'll never miss a post.


17 views0 comments
ABOUT THE AUTHOR
soma.JPG

Somya

Hi there! I’m Muzna, the Founder and Editor of The Bliss Key, I live in San Francisco with my family and by profession I’m an eLearning consultant with more than a decade of experience, and a degree in Business Management and Instructional Design

bottom of page