Eating healthy doesn’t have to be time-consuming or boring. With a little planning and some simple ingredients, you can whip up delicious and nutritious meals in no time.

Here are 10 quick and healthy meal ideas that you can easily incorporate into your daily routine.

1. Quinoa Salad

Quinoa is a high-protein grain that is packed with essential nutrients. To make a quick and hearty quinoa salad, cook quinoa according to package instructions and let it cool.

Toss the cooked quinoa with fresh vegetables like cucumbers, cherry tomatoes, and bell peppers. Add a handful of chopped herbs like parsley or cilantro, drizzle with olive oil and lemon juice, and season with salt and pepper. This colorful salad is not only healthy but also incredibly flavorful and satisfying.

2. Veggie Stir-Fry

Stir-fries are a perfect way to use up any leftover vegetables in your fridge. Heat some olive oil in a pan, add your favorite veggies like broccoli, bell peppers, snap peas, and carrots, and stir-fry for a couple of minutes until they are crisp-tender.

Add a protein source like tofu, tempeh, or cooked chicken breast. Season with soy sauce, ginger, and garlic for an added zing. Serve over brown rice or whole wheat noodles for a complete and balanced meal.

3. Spinach and Egg Wrap

This quick and easy meal is perfect for breakfast, lunch, or dinner. Lightly sauté a handful of spinach in olive oil until wilted. In a separate pan, scramble two eggs until cooked to your liking.

Place the cooked spinach and scrambled eggs in a whole wheat wrap, sprinkle with some grated cheese, and add any other toppings you like, such as sliced avocado or diced tomatoes. Roll it up and enjoy a nutritious and filling wrap on the go.

4. Grilled Chicken with Roasted Vegetables

Grilled chicken is a versatile protein option that can be paired with a variety of vegetables. Season the chicken breast with your favorite herbs and spices, and grill until cooked through.

On a baking sheet, toss your choice of vegetables with olive oil, salt, and pepper. Roast them in the oven until tender and slightly caramelized. Serve the grilled chicken alongside the roasted vegetables for a simple yet satisfying meal.

5. Sweet Potato and Black Bean Bowl

Sweet potatoes and black beans make a winning combination when it comes to flavor and nutrition. Start by baking a sweet potato in the oven until tender.

In the meantime, sauté a can of black beans with some diced onions, garlic, and spices like cumin and chili powder. Once the sweet potato is cooked, split it open, and stuff it with the black bean mixture. Top with a dollop of Greek yogurt and sprinkle with fresh cilantro. This wholesome bowl is packed with fiber, protein, and essential vitamins.

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6. Tuna and Avocado Salad

If you’re in the mood for a light and refreshing meal, a tuna and avocado salad is the perfect choice. Mix together a can of tuna, mashed avocado, diced red onions, chopped celery, and a squeeze of lemon juice.

Season with salt, pepper, and a sprinkle of dried dill. Serve the salad over a bed of mixed greens or whole grain bread for a protein-packed and satisfying dish.

7. Lentil Soup

Lentils are a great source of plant-based protein and are incredibly versatile. Sautee chopped onions, carrots, and celery in a pot with some olive oil until softened.

Add rinsed lentils, vegetable broth, and your choice of seasoning, such as cumin, thyme, or smoked paprika. Bring the mixture to a boil, then reduce the heat and let it simmer until the lentils are tender. Serve with a side of whole grain bread for a comforting and nutritious soup.

8. Zucchini Noodles with Pesto

For a low-carb alternative to pasta, try making zucchini noodles. Use a spiralizer or a julienne peeler to create long, thin strands of zucchini. In a pan, heat some olive oil and sauté the zucchini noodles until they are tender, but still slightly crisp.

Toss the noodles with your favorite pesto sauce, and if desired, add some cherry tomatoes or grilled shrimp for extra flavor and texture. This light and refreshing dish is packed with nutrients and is ready in minutes.

9. Chickpea Salad

Chickpeas, also known as garbanzo beans, are a staple legume in many cuisines. Drain and rinse a can of chickpeas, and combine them with diced cucumber, cherry tomatoes, red onions, and chopped parsley in a bowl.

Dress the salad with a drizzle of olive oil, lemon juice, and a pinch of salt and pepper. Feel free to add crumbled feta cheese or olives for a Mediterranean twist. This protein-rich salad can be enjoyed as a main course or a side dish.

10. Baked Salmon with Quinoa Pilaf

Salmon is a rich source of omega-3 fatty acids and is incredibly delicious when baked. Season a salmon fillet with some lemon juice, dill, salt, and pepper.

Place the fillet on a baking sheet lined with parchment paper and bake at 400°F (200°C) for about 12-15 minutes, or until the salmon flakes easily with a fork. While the salmon is cooking, prepare a quinoa pilaf by sautéing diced onions and minced garlic in olive oil. Add rinsed quinoa, vegetable broth, and any desired spices. Simmer until the quinoa is fluffy and cooked through.

Serve the baked salmon alongside the quinoa pilaf for a nutritious and flavorful dinner.