Here is a super quick meal that you can throw together in 30 minutes. By using a rotisserie chicken, canned chicken, or a package of pre-seasoned pre-cooked chicken strips found in the frozen section this recipe requires very minimal work. You can modify the portions to make it work in a Galanz or air fryer. Adapted from EatingWell.
One Pot Salmon & Veggies
Try this recipe in your electric skillet or a skillet on the stove top and have a great meal put together in less than 30 minutes. This is a super nutritious dinner as well with healthy fats and protein from the salmon, fantastic fibers, antioxidants and polyphenols coming from the tomato and zucchini.
Crockpot or Instapot Hot Sauce Chicken
Cook up this tasty chicken in 15 minutes in the instapot or 4 hours in the crockpot and pair with whatever you would like! Put into a wrap or lettuce wrap with shredded carrots, celery, and a creamy dressing.
Garlicky Tofu & Shiitake Stir-fry
This stir fry meal comes together in a couple of minutes! Did you know that cabbage contains polyphenols and fibers that are favorite foods of your good bacteria? Cabbage helps reduce inflammation, high blood pressure, and helps balance cholesterol levels. If you cannot find shiitake mushrooms use any kind available. If you do not like tofu you can easily switch it out for marinated chicken breast or steak strips.
Spinach & Cauliflower Rice Chicken Casserole
This casserole has lean protein plus 4 different sources of fiber, including a heavy dose of the prebiotic fiber called inulin. Inulin comes from the garlic and artichokes and this inulin will help feed and increase the levels of good bacteria in your gut. Long-term, the good bacteria will improve your insulin sensitivity and calorie control!
Spicy Spinach Tuna Wrap
Easy on-the-go NO COOKING lunch or dinner wrap
1 pot Italian chicken skillet
You only need one pot for this meal! The zucchini is a great source of prebiotic fiber (the stuff that feeds your good bacteria) called polydextrol, while the onion and garlic contain prebiotic fiber called inulin. The plain yogurt in this recipe adds creaminess and beneficial bacteria called probiotics.
Instapot lentil stew
A quick meal to throw together and you only need a pressure cooker. Very filling and full of plant protein and fiber! Adapted from eating well.com
Instapot shrimp Thai curry
Tastes like its from a restaurant! Pick the curry paste according to your taste. Use whatever veggies you have on hand!
Crockpot or instapot green curry
Minimal prep time required to make this creamy curry in your crockpot. Make with any type of protein! We used a tofu block cut into chunks, but you could also use chicken breasts or thighs, or a chopped cut of pork or beef. Serve over rice or quinoa. Try with your choice of veggies such as broccoli, napa cabbage, bok choy, green beans, etc. Can also use yellow or red curry paste if you like those flavors more.
Citrus feta salmon with broccoli and sweet potatoes
Sheet pan meal for the oven, but can be cooked in the air fryer if you reduce the recipe by half. Adapted from eating well.com
Cheesy enchilada skillet
One pan meal that can be made on the stove top or an electric skillet. Use canned, rotisserie or leftover cooked chicken to make this meal in less time. You can make this meal almost entirely out of canned ingredients if you need to use up pantry staples! Try eating it with tortilla chips!
Mediterranean chickpea quinoa bowls
A great meal prep recipe full of plant protein and fiber. Blend up a homemade bell pepper dressing to top it off. Adapted from eating well.com. Cook time is optional based on if you buy pre-cooked or choose to cook your quinoa.
Instapot veggie packed chili
Here is a recipe to complete in 30-40 minutes using the Instapot. Even if you don't normally like a lot of veggies you're guaranteed to like the veggies in this recipe because the flavors hide them so well! If you choose the canned and frozen version of veggies you will have less prep time.
Roy’s crockpot roast and veggies
Another recipe that you can cook during your driving shift from Roy's Highway Cookery. Thanks Roy! Roy said it shouldn't take longer than 15 minutes to prep.
Omelet in a mug with quinoa & greens
Another yummy take if you like eggs for breakfast. Protein and fiber rich breakfast that should keep you full for hours!
Roy’s Crockpot sausage & veggies
Courtesy of Prime driver Roy from his highway cookbook. Easy to throw in the crockpot on a pit stop and be ready to eat at the end of your shift!
Loaded sweet potato
A great recipe that uses multiple pantry ingredients to save room in your fridge. Try cooking in the microwave, air fryer, or oven. Can also add leftover or rotisserie chicken.
Black bean quesadilla recipe
No cooking skills required. Just pop this tasty dish into a microwave or air fryer (for extra crispiness) and enjoy. For a lower carbohydrate meal use a low carb wrap.
Peanut butter sandwich and veggies
Classic lunch from childhood but also a nutrient dense staple to fall back on when you don't know what else to make!
Avocado tuna or salmon wrap
Everyone one likes a tasty wrap right? Especially one that doesn't require any cooking! This recipe works great with a variety of veggies, so go with your preference, and a variety or dressings or sauces for flavor.
Cottage cheese crab bowl/ sushi in a bowl!
This really does taste like sushi in a bowl! Remember to make the largest portion of the meal the diced cucumber. Switch the crab out for canned tuna, salmon, or chicken if you would prefer. if you are able to find cottage cheese that says "live cultures", such as the Good culture brand, you will be eating beneficial bacteria called probiotics.
Chickpea avocado salad
Vegan meal option that you can throw together with no cooking!
Greek yogurt chicken salad
Another recipe that doesn't require cooking if you use a rotisserie chicken or the pre-cooked frozen chicken.
Instant Pot Chicken Burrito Bowl
Throw together this Chipotle-like burrito bowl in under 25 minutes for a balanced, protein and fiber packed meal prep recipe. Top with sour cream/greek yogurt, cheese, gauc, or salsa.