Preparing delicious, filling meals at home is good for your health and your wallet. But let’s face it, with minimal free time and other priorities taking up space in our schedules, spending hours or even minutes in the kitchen isn’t always at the top of our to-do lists. These 10 meals should cut down on your preparation time but keep you feeling full for longer.
- Hot Quinoa Cereal
Usually, quinoa takes some time cook, and while some people have said it can be microwaved, this commonly takes more than 10 minutes. But quinoa flakes—which are like oats but are a complete protein—can be ready in a flash. Cook them in your preferred milk with dried berries, then top away with nuts, nut butter, seeds, and fresh fruit.
- Quick and Easy Chicken Burrito
Leftover chicken finds a new home in this quick burrito. Mix it with avocado and cheese – take it one step further and toss in some peppers, onions, and maybe some greens—and cook in a pan. Bonus: Make a few at once and freeze the extras for an even faster lunch next time.
- BBQ Chicken Pizza
Forget frozen pizza or delivery—this pie can be done even faster. Use a whole-wheat pita as the crust, and top with barbecue sauce, red onion, mozzarella, and precooked chicken (leftover or rotisserie from the store work well). Microwave until the cheese is perfectly melted, and go ahead and enjoy.
- Baked potato
The potato is actually a potent hunger tamer. In a study that measured the satiating index of 38 foods, including brown rice and whole-wheat bread, people ranked boiled potatoes highest, reporting that they felt fuller and ate less two hours after consuming them. Whether baked or boiled, they’re loaded with vitamins, fibre and other nutrients.
- Bean soup
Soup makes for a great and healthy meal. They have a high water content, which means they fill your stomach for very few calories. Broth-based bean soups, in particular, contain a hefty dose of fibre and resistant starch—a good carb that slows the release of sugar into the bloodstream—to make that full feeling really stick.
- Spicy cauliflower pilau
This healthy, Indian-inspired side dish is made from cauliflower florets instead of rice – a quick and gluten-free addition to curry night.
- Smoky beans on toast
Forget shop-bought cans of baked beans, this homemade version is tastier and healthier, with an impressive four of your five a day.
- Loaded Sweet Potato
Prick one sweet potato with a fork four to five times. Microwave on a paper towel or a microwave-safe plate for four to five minutes. Split open lengthwise and top with two tablespoons (tbsp.) of non-fat Greek yogurt, one tbsp. honey and two tbsp. drained and rinsed black beans, and a pinch of paprika.
Oatmeal’s filling force comes from its high fibre content and its uncanny ability to soak up liquid like a sponge. When cooked with water or skim milk, the oats thicken and take more time to pass through your digestive system, meaning you’ll go longer between hunger pangs.
- Spaghetti with cherry tomato & black olive sauce
A healthy, vegetarian pasta dish with tomatoes, capers, olives and lots of basil. Both delicious and filling.