These quick and healthy meals are delicious, packed with flavor and easy to make. They include ingredients that help promote gut-health and healthy digestion, which can help support weight loss, heart health and immunity. Plus, each dish has at least 6 grams of fiber per serving thanks to foods like leafy greens, vegetables, legumes and whole grains. Recipes like our Steak Enchilada Skillet and our Teriyaki Tofu Rice Bowls are nourishing and satisfying options that will help get dinner on the table in minutes.
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Steak Enchilada Skillet
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This one-skillet dinner is a breeze to pull together, making it perfect for busy weeknights—plus it's easy to build and adjust to taste for picky eaters. Flour tortillas are cooked right in the skillet with everything else. Add them gradually to prevent them from sticking together. For a slightly different flavor and firmer texture, swap out the flour tortillas for corn tortillas.
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Vegan Superfood Grain Bowls
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This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.
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Spicy Ramen Noodle Cup Soup Packs 16g Protein
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In just 15 minutes, you can make three jars of vegetarian ramen cup soup that you can bring to work or school. These cup soups are not only a time saver, but are also packed with protein from hard-boiled eggs, which will help keep you satisfied until your next meal.
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5-Ingredient Peanutty Soba Noodles
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Nutty soba noodles team up with peanut butter in this easy vegetarian pasta dish. Chile-garlic sauce adds nice heat, while lime juice and zest brighten the flavor. Enjoy this quick dish warm, or serve it chilled for an easy lunch. We like the firm texture and flavor of soba noodles, but regular whole-wheat pasta will work well too. For a boost of protein, serve with shredded chicken or shrimp or tofu.
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Teriyaki Tofu Rice Bowls
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With a handful of shortcut ingredients from your grocery store, including precooked rice packets and seasoned baked tofu, you can prepare several high-fiber, high-protein meals in about 15 minutes.
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Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
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This Mediterranean lentil salad, with chopped veggies, feta cheese and a light dressing, is perfect to have on hand for a quick lunch.
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Fiber-Packed Spicy White Bean & Spinach Salad
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In this light and refreshing salad, we season white beans with ras el hanout, a Moroccan spice blend which features cinnamon, cumin, turmeric, ginger, cardamom and ground black and red pepper. If you prefer a creamier texture, gently mash some of the beans as you stir everything together. The bean salad is served on a bed of lightly dressed spinach that pairs well with the beans, but also grilled chicken or steak kebabs on another night.
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White Bean, Kale & Kielbasa Soup
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This quick soup recipe is done in only 15 minutes thanks to convenience products like frozen chopped onion and precooked kielbasa. You'll have a warming winter soup on the table in no time!
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BBQ Chicken Bowls
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These BBQ chicken bowls are perfect for weeknight dinners. They come together in just 15 minutes and are chock-full of the classic barbecue flavors you love, including saucy beans, coleslaw and potatoes.
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Lemony Spaghetti with Parmesan & Thyme
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This simple lemony spaghetti with Parmesan and thyme is delicious on its own or jazzed up with leftover cooked chicken or veggies.
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Greek Salmon Salad
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If mixed salads fail to fill you up, try this hearty Greek salmon salad recipe, which calls for bulking up a traditional bed of mixed greens with roasted vegetables and protein-rich salmon. Leftovers make it a breeze to put together this delicious Mediterranean salad. Here we suggest two recipes you could meal-prep ahead of time—Lemon-Roasted Mixed Vegetables and Sweet & Spicy Roasted Salmon—but you can use whatever roasted veggies you have on hand and pick up a precooked salmon fillet from the deli counter at your grocery store. This healthy salad would also be good with chicken. Serve it for an easy dinner or pack it up for lunch.
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Cauliflower Gnocchi with Asparagus & Pesto
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While the cauliflower gnocchi crisp up in a sauté pan, steam fresh asparagus in the microwave to keep it bright green and crisp-tender. Substitute frozen asparagus (or green beans or peas) in a pinch. Toss them together with prepared basil pesto for a satisfying supper.
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15-Minute Salmon & Creamy Orzo with Spinach & Mushrooms
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In this quick salmon dinner, salmon fillets are paired with creamy orzo, wilted spinach and earthy mushrooms. Cooking the salmon at a high temperature helps speed up the cooking in this healthy dinner recipe. Look for pre-sliced mushrooms to speed it up even more.
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3-Ingredient Goat Cheese Pasta with Broccoli
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Swap out regular pasta for pasta made with chickpeas and you'll more than triple the fiber and double the protein in this simple, satisfying dish. Be sure to save some of the pasta water to make a sauce. Feel free to use frozen broccoli in a pinch (you can blanch the broccoli in the same water you use to cook the pasta).
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Anti-Inflammatory Beet & Avocado Wrap
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Packed with fiber and monounsaturated fats, avocados areone of the best foods to eat to fight inflammation. Combined with beets, which contain their own inflammation-fighting phytochemicals, you'll get a lunch that packs a healthy punch. The tahini-lemon mixture adds brightness and a nutty flavor to the wrap. To julienne beets, cut them into thin rounds, then slice the rounds into matchsticks. Or to save time, simply grate the beets on the largest holes of a box grater.
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3-Ingredient Tortellini with Sausage & Kale
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Precooked chicken sausage is a handy shortcut ingredient because it heats up quickly and adds lots of flavor without a lot of fuss. A roasted garlic variety pairs perfectly with cheese tortellini and sautéed leafy greens.
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Peanut Zoodles with Edamame
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A package of fresh zucchini noodles gets tossed with shelled edamame and store-bought peanut sauce in these 5-minute, no-cook vegetable noodle bowls. Because prepared sauces and dressings are commonly high in sodium, scan the label and opt for those that contain 150 mg sodium or less per tablespoon.
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Pickled Beet, Arugula & Herbed Goat Cheese Sandwich
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This pickled beet, arugula and goat cheese sandwich is peppery with creamy notes from the goat cheese and sweet and tangy undertones from the pickled beets. Chopped walnuts add nuttiness and crunch to this easy sandwich.
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Linguine with Creamy White Clam Sauce
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Ripe tomato and fresh basil give this quick recipe tons of flavor. Serve this healthy pasta dinner with crusty garlic bread and steamed green beans.
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Loaded Chicken-Quinoa Salad
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Turn simple precooked ingredients into a delicious one-dish meal, high in fiber and with plenty of protein to keep you feeling satisfied.
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Roasted Veggie & Quinoa Salad
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Quick, simple and packed with satisfying protein and fiber, this salad makes a perfect lunch or easy one-dish dinner.
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Green Goddess Sandwich
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This green goddess sandwich is a fresh and satisfying sandwich. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add nice crunch, and the seasoned avocado brings in the creaminess.
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Falafel Tabbouleh Bowls with Tzatziki
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Meal-prepping a week's worth of lunches doesn't need to take hours in the kitchen. These Greek-inspired meal-prep bowls can be prepared in just 10 minutes and only require 4 ingredients--greens, falafel, tabbouleh and tzatziki. We love going to our local specialty grocery store for fast shortcut ingredients like these. The high-fiber falafel and tabbouleh will help to keep you feeling satisfied all afternoon.
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Buffalo Chicken Grain Bowl
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Get the flavors of spicy Buffalo chicken wings, without frying, in this nutritious couscous bowl loaded with protein and crisp veggies.
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