Here's What Healthy People Actually Eat All The Time
For when you're trying to eat healthy but you also have zero idea what to make and don't want to be sad.
There's a common misconception that eating healthy food is time consuming. And that it makes you sad.
We're here to dispel that myth. And to offer 19 delicious, great-for-you meals that you don't need a ton of time or inaccessible ingredients to make.
We asked healthy food enthusiasts, nutritionists, and bloggers to tell us their favorite go-to meals — things they make when they're pressed for time or motivation but are still determined to have something as delicious as it is healthy. Check them out below, get inspired, and never again eat a sad salad that makes you sad.
1. Fried Egg With Smashed Avocado on a Pita
"Smash half an avocado onto a whole wheat pita, top it with a fried egg, drizzle a little green salsa on top, and you've got the best five-minute meal ever."
—Anjali Prasertong, contributing editor at The Kitchn and graduate student studying to become a registered dietitian
2. Homemade Sushi
"My homemade, health-i-fied version of sushi using Trader Joe’s smoked sardines in olive oil, brown rice, raw zucchini, and nori (seaweed). Mix some soy sauce, wasabi, and ginger for an extra flavor boost!"
—Katie Yip, New York City–based Pilates teacher
3. Quick and Easy Veggie Pizza
"This recipe is perfect for when you come home from school or work and have nothing left to give. It's mouthwateringly delicious and only takes 20 minutes — TOPS — to prepare. We always have a couple of Trader Joe's frozen organic pizza crusts on deck for when we want to whip this baby up."
Get the recipe here.
—Wendy Lopez, MS, RD, and Jessica Jones, MS, RD of Food Heaven Made Easy
4. Quinoa Burrito Bowls
"This is our family's go-to meal. The quinoa only takes about 12 minutes to cook and we use canned, no-salt-added black beans. Those two ingredients are the base of the dish and then we can add any sort of vegetables or toppings that we have in the refrigerator. The whole meal can be planned and done in less than 20 minutes so it's perfect for last-minute, weeknight meals."
—Aaron Flores, RDN, California-based nutritionist specializing in intuitive eating and Health at Every Size (HAES)
5. Nita's Breakfast Muffin
"This recipe is my version of a proper, grown-up breakfast muffin; admittedly, it's quite popular among children too. I find most people tend to have many of the ingredients this recipe calls for stored away in their pantry. Paired with milk, this fiber-rich muffin is a solid way to start your day."
Get the recipe here.
—Nita Sharda, RD, owner of Carrots and Cake Balanced Nutrition Consulting
6. Egg White Scramble With Spinach, Mushrooms, and Tomatoes With Toast and Avocado
"This meal is full of nutrients (protein, vitamins, and minerals), is great fuel for the day, and is very easy to prepare. Sauté mushrooms with olive oil cooking spray, add spinach, then add egg whites and scramble. After plating, add halved mini-heirloom tomatoes and Cholula sauce. I enjoy these egg whites best with Ezekiel bread and some mashed up avocado."
—David Kirsch, celebrity trainer and founder of David Kirsch Wellness
7. Everything-But-The-Kitchen-Sink Tuna Salad
"I call this my everything-but-the-kitchen-sink tuna salad. I throw this salad together more than a few times per week, especially I’m pressed for time. It’s a simple mix of all your healthy, on-hand salad fixins: baby greens (use whatever type you have), bell peppers, hearts of palm, cucumbers, avocado, one can of really good tuna, and a handful of pumpkin seeds and dried cranberries. All tossed together in a creamy, warm cranberry dressing."
Get the recipe here.
—Danielle Omar, MS, RD, Integrative Dietitian at Food Confidence
8. Skinny Shrimp Tacos
"Being from the coast, seafood is my go-to for my protein — and these skinny shrimp tacos are great for a quick supper meal! Sauté [shrimp] on the stovetop in 1 tablespoon of olive oil for three to seven minutes (or until opaque). Remove from heat and toss with your favorite seasonings and taco seasoning. Place in your high-fiber wrap (5 grams or higher) with shredded cabbage!"
Get the recipe here.
—Shelly Marie Redmond, RD, author of Eat Well and Be Fabulous
9. "Balance Me" Smoothie Bowl
"My fave go-to breakfast soup is my 'Balance Me' smoothie bowl — it’s simple, satisfying, and delish. Aside from a whoppin’ 12 grams of fiber, you’re getting a balance of protein, antioxidants, and powerfoods galore before you even head out the door!
Combine 1 cup of filtered water, 1 frozen banana, 3 strawberries, 1/2 cup blueberries, 2 cups baby spinach, 2 teaspoons almond butter, and 2 teaspoons chia seeds in a high-speed blender and puree until smooth. Top it off with some crunchy buckwheat groats and berries."
Rachel Beller, MS, RDN, founder of Beller Nutritional Institute and author of Power Souping
10. Wild Salmon With Butternut Squash, Potatoes, Peppers, and Onions
"Because of all the protein, fiber, and awesomeness of potatoes, this is a super filling meal that provides a ton of amazing nutrients. The meal requires only about 10–15 minutes of prep time, and then about 45 total minutes cooking time. It provides a plethora of omega-3 fats, vitamin A, potassium, and fiber, and is chock full of phytonutrients."
Get the recipe here.
—Brian St. Pierre, MS, RD, CSCS, director of performance nutrition at Precision Nutrition
11. Curry Coconut Chickpeas
"The recipe was made for those who love simple instructions and get off on savory vibes. The chickpeas are packed with protein and studies suggest that curry might actually play a role in... you guessed it...brain cell repair! Winning."
Get the recipe here.
——Wendy Lopez, MS, RD and Jessica Jones, MS, RD, of Food Heaven Made Easy
12. Kale, Garlic, and Caramelized Onion Paninis
"This 'dressed-up' version of the typical panini — with garlicky, spicy kale, sweet caramelized onions, and creamy fontina cheese melted all over — is both nutritious and delicious! It is super easy to make, ready in under 15 minutes, and will please even your pickiest eaters. I love it because it feels decadent like a grilled cheese would be, but it's actually good for you!"
Get the recipe here.
—Anjali Shah, board certified health coach and founder of The Picky Eater
13. Whipped Banana Oatmeal
"My go-to breakfast when I need something to fill me up is a bowl of my whipped banana oatmeal. Ripe banana thinly sliced and stirred into milk and oats yields super creamy oatmeal. I add toppings like berries, almond butter, and coconut to keep me full all morning."
—Kath Younger, RD, founder of Kath Eats Real Food
14. Sautéed Veggies With Lentils Topped With an Egg
"When I don’t have a dinner plan and it’s almost mealtime, I sauté up whatever veggies we have in the fridge, add canned beans or cooked lentils if I have any, and place these in a bowl then top them with a fried or poached egg. We finish off the dish with salsa, hot sauce, pesto, or marinara sauce, depending on what type of cuisine we’re in the mood for. It’s a super easy and satisfying dinner!"
—Amelia Winslow, MS, MPH, nutritionist and founder of Eating Made Easy
15. Cacao Oats With Almond Butter and Cinnamon
"Oats are loaded with dietary fiber and are a source of slow-releasing carbohydrate, meaning this keeps me satisfied and full of energy until lunch. I always keep a bag of gluten-free oats on hand, mix with some almond milk and water, and finish with any topping of choice, usually a nut butter or fruit.
The beauty of this is you can adjust flavours and consistency to your liking — or just your mood that particular day. So easy and so diverse! Pictured is a simple, hearty bowl of cacao oats topped with almond butter and cinnamon."
—Aina Hussain, registered nutritionist and founder of The Fruitful Foodie
16. Four-Ingredient Quinoa Salad
"This four-ingredient quinoa salad is one of my favorite go-to healthy recipes because it's so easy and delicious! Just mix together quinoa, hummus, salsa, and chickpeas — that's it! I like serving it atop salad greens for a little extra volume, and you can add some avocado or cheese to the mix, too, if you like!"
Get the recipe here.
—Anne Mauney, MPH, RD, founder of fANNEtasticfood.com
17. Organic Grass-Fed Beef With Baby Broccoli and Yams
"I like this meal because it makes me feel full and satisfied for hours and avoid late night snacking. And I love the delicious taste of all of these items together.
To prepare, bake the yam wrapped in foil or parchment paper for an hour in the oven at 350 degrees. Sauté baby broccoli with 1 teaspoon of olive oil and 1 cup of water for five minutes. Pan fry the grass-fed beef with 1/2 cup of water (for steam) for three to five minutes on each side, covered. "
18. Grilled Salmon With Dill, Greens, and a Fresh Spelt Tortilla
"I love this because it has everything that you need for a meal, plus tons of super foods: high-quality protein and healthy fats (salmon), dark leafy green vegetables (kale), brightly colored vegetables (carrot), and a complex carb for satiety and fuel (spelt tortilla).
It's so easy to make, takes no time, and is so economical! You can add some low-fat dressing or spices on top to cater to your specific palate!"
—Holly Perkins, CSCS, author of Lift to Get Lean and creator of Women’s Strength Nation
19. Chocolate-Covered Strawberry Chia Pudding
"Chia pudding is one of my absolute favorite breakfasts. You make the entire thing the night before (it takes less than five minutes), so in the morning, when you're all bleary-eyed and rushed, you can just grab it from the fridge and go. There are endless flavor combinations — this one is chocolate-covered strawberry, and it's vegan, gluten-free, and packed with good fats and fibers, so you really feel like you've started your day on a healthy (but decadent!) note."
Get the recipe here.
—Liz Moody, healthy food blogger and founder of Sprouted Routes
Responses have been edited for length and clarity.
