When you’re focusing on a project and just need the fuel to keep going, you probably don’t have the time (or the desire) to figure out what to cook this week.
Most of us realize that when we eat badly, our performance suffers. The resulting digestion problems, brain fog, foul mood and other issues, ultimately, make it so much harder to accomplish what we’re setting out to do.
So we decide to do some home cooking to eat healthy, and diligently start searching up quick recipes that fit into a busy schedule.
But, that doesn’t always work either.
Here’s why finding recipes that fit into your day can be tricky for entrepreneurs (or just busy people in general):
Some Recipes:
- Don’t support your specific diet
- Require that you make an additional component, like a sauce, which adds time
- Need the protein to be marinated the night before
- Call for numerous pots, pans or kitchen tools, which means a big cleanup
- Are only possible if you’re physically present (e.g., stirring or watching a pot) the whole time it takes to make the meal. (This isn’t so bad if this is a fast recipe, but if the steps are particularly long, that can get tedious!)
- Require that you do a time-consuming process before the actual steps of making the recipe. For example, you need to let something drain for 45 minutes before you can start. (That just adds to the overall required time AND gives you yet another thing to remember during a full day.)
These obstacles are usually discovered after you already spent a bunch of time looking for something that works and realize you can’t make the meal you finally selected. Frustrated, you might resort to something you were trying to avoid in the first place.
(And, if you don’t have all the ingredients you need for a recipe, there’s a solution at the bottom of this post.)
I used to encounter this problem a lot, which is why I curated a list of 40 quick recipes for various diets. I hope this helps you figure out what to cook this week so you can, instead, focus on the things you want.
About These Food Recipes
The recipes on this page support one or more of these diets: AIP, Bulletproof Diet, Gluten Free, Keto, Low FODMAP, Paleo, Vegan, Vegetarian. Since the goal is to make healthy meals that fit into a busy schedule, the recipes had to meet this criteria:
- They ideally do not take more than 15 minutes of hands-on prep time (i.e., amount of time required to prepare ingredients prior to cooking). And, I say “ideally” because it may take a little more time to do something, such as chopping up a veggie, if you don’t do this a lot.
- They do not require that you make a separate component (like a sauce)
- They do not require food that needs to be marinated the night before
- They do not require extensive cookware or kitchen tools (no big cleanup)
- They do not require that you do a time-consuming step, such as letting something drain for 45 minutes, prior to making the recipe
Some Recipes Have This Too:
- Whenever possible, I added recipes that make multiple servings so you can get more than one meal out of your cooking.
- Some are “set it and forget it” type meals where you can leave your food to cook and then come back when it’s ready. (Just don’t forget to set your timer! If using an Instant Pot, it has an automatic “Keep Warm” mode when the cooking is done. 🙂 )
How To Use This Guide:
- Use the Table of Contents to jump to what you want
- Scroll through the remaining recipes because they may still work for you. I’ve labeled each entry, according to the way the author identified the recipe; however, many diets apply to other categories as well.
- (Optional): Check out the Quick Meal Hacks section for info on creating impromptu meals using what you have on hand.
Each diet has 5 healthy meal options to choose from. Enjoy!
AIP Recipes
Creamy Leek & Salmon Soup by Meatified
DIET(S): AIP, Paleo
Prep Time: 5 mins
Cook Time: 25 mins
Total Time: 30 mins
Yield: 4 large servings
Notes: For AIP, be sure to omit the pepper when it says “salt & pepper” to taste.
AIP Coconut Shrimp and Grits Recipe by Healing Autoimmune
DIET(S): AIP
Prep Time: 10 mins
Cook Time: 15 mins
Yield: 4 servings
Sweet Potato Breakfast Hash [Paleo, AIP, Gluten-Free] By Paleo Flourish
DIET(S): AIP, Paleo, Gluten Free
Prep Time: 10 mins
Cook Time: 5 mins
Yield: 2 servings
Notes: Requires 1 cup leftover, shredded meat.
Paleo Avocado Peach Prosciutto Salad Recipe By Paleo Flourish
DIET(S): AIP, Paleo
Prep Time: 10 mins
Cook Time: 0 mins
Yield: 2 servings
Notes: If you don’t have prosciutto, use ham slices instead.
Asian Garlic Beef Noodles Recipe [Paleo, Keto, AIP] By Paleo Flourish
DIET(S): AIP, Keto, Paleo
Prep Time: 10 mins
Cook Time: 20 mins
Yield: 2 servings
Notes: For AIP, use coconut aminos instead of tamari sauce.
High-quality animal proteins are recommended on the AIP diet. This post contains my favorite online retailers for wild-caught seafood, grass-fed beef and other anti-inflammatory food staples.
Bulletproof Diet Recipes
Baked Salmon With Thyme-Ghee and Cucumber Noodles By Bulletproof
DIET(S): Bulletproof
Cook Time: 15 mins
Total Time: 20 mins
Yield: 2 servings
Notes: Instead of cucumber noodles, you can use lightly sautéed zoodles (zucchini noodles).
Low-Carb Beef Stir Fry By Bulletproof
DIET(S): Bulletproof
Total Time: 20 mins
Yield: 2 servings
Notes: For less soggy zoodles, you can perform the optional step of arranging your zoodles on a kitchen towel, lightly salting them and letting them sit for 10 to 15 minutes. Pat out excess moisture and then cook as normal.
Keto Hamburger Salad By Bulletproof
DIET(S): Bulletproof
Total Time: 30 mins
Yield: 2 servings
Notes: Onions are in the suspect category of the Bulletproof Diet so you may want to omit them from this recipe.
One-Pan Keto Egg Roll in a Bowl By Bulletproof
DIET(S): Bulletproof
Total Time: 15 mins
Yield: 2 servings
Grilled Lamb Chops With Italian Salsa Verde By Bulletproof
DIET(S): Bulletproof
Total Time: 30 mins
Yield: 2 servings
Notes: The recipe calls for kale or cabbage, but you can use any green veggie you may have on hand.
The Bulletproof Diet recommends eating complete proteins including grass-fed beef and lamb and wild-caught fish. If you can’t find this at your local grocery store, here are some of my favorite healthy online retailers.
MORE BULLETPROOF DIET MEALS:
Gluten Free Recipes
Avocado, Mozzarella and Bruschetta Chicken By Iowa Girl Eats
DIET(S): Gluten Free
Total Time: 20 mins
Yield: 4 servings
Notes: Pick up some bruschetta sauce to ensure this recipe stays within 20 minutes.
The Best (And Easiest!) Migas By Gimme Some Oven
DIET(S): Gluten Free
Prep Time: 8 mins
Cook Time: 12 mins
Total Time: 20 mins
Yield: 4 to 6 servings
Notes: A traditional Tex-Mex migas side is black or pinto beans.
Quick & Healthy Meal In Under 30 – Sausage & Veggies By Allergy Free Alaska
DIET(S): Gluten Free
Total Time: 30 mins or less
Yield: 3 adult-sized servings, or 2 adult & 2 kid-sized servings
Notes: If you don’t have asparagus, you can substitute 3 to 4 cups of frozen green beans.
Kale Soup By The Blond Cook
DIET(S): Gluten Free
Prep Time: 10 mins
Cook Time: 40 mins
Yield: 6 to 8 servings
Notes: This soup makes a lot of leftovers!
Homemade Cheeseburger Helper By Iowa Girl Eats
DIET(S): Gluten Free
Total Time: 20 mins
Yield: 5 servings
Notes: Use a gluten-free short pasta, such as elbow macaroni, for this recipe.
If you need help sourcing gluten-free pasta, sauce and other pantry staples where brands are mindful of gluten and the risks of cross-contamination, here’s a list of online health food stores.
Keto Recipes
Low-Carb Easy To Make Egg Roll In A Bowl By Stylish Cravings
DIET(S): Keto
Cook Time: 15 mins
Yield: 6 servings
Keto Mushroom Omelet By Diet Doctor
DIET(S): Keto
Total Time: few mins
Yield: 1 serving
Notes: You can eat this omelet with a green salad on the side.
Collard Green Tuna Wraps By Mark’s Daily Apple
DIET(S): Keto
Total Time: 10 mins
Yield: 12 wraps
Notes: This ideal for a grab-and-go type meal.
Loaded Cauliflower (Low Carb, Keto) By Low Carb Maven
DIET(S): Keto
Prep Time: 10 mins
Cook Time: 10 mins
Total Time: 20 mins
Yield: 4 servings
Herb Butter Salmon and Asparagus Foil Packs By Creme De La Crumb
DIET(S): Keto
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Yield: 4 servings
Notes: Cleanup is easy with this recipe. You eat straight off of the foil and then toss it when you’re done.
Here’s a post that contains my favorite resources for coconut oil, tuna, olives and other high-fat, low-carb staples.
Low FODMAP Recipes
Low FODMAP Frittata By Becky Excell
DIET(S): Low FODMAP, Gluten Free
Time Notes: Recipe doesn’t give prep, cook or total times, but reading through the steps, it appears it would take 20 minutes or less.
Yield: 4 servings
Notes: You can eat this hot or cold, and eat straight away or on the go.
Veggie-Packed Low FODMAP Soup Recipe By Eat Healthy Eat Happy
DIET(S): Low FODMAP
Prep Time: 10 mins
Cook Time: 60 mins
Total Time: 1 hour, 10 mins
Yield: 14 Notes: 100% plant based.
Low FODMAP Maple Mustard Chicken With Rosemary By A Saucy Kitchen
DIET(S): Low FODMAP, Paleo, Gluten Free
Prep Time: 5 mins
Cook Time: 35 mins
Total Time: 40 mins
Yield: 6 thighs
Notes: Be sure to check the label on your whole grain mustard to ensure it doesn’t contain garlic so it stays low FODMAP. You should also check the label if you’re keeping this recipe Paleo.
Low-FODMAP Chicken cacciatore by fun without fodmaps
DIET(S): Low FODMAP
Prep Time: 10 minsCook Time: 35 mins
Total Time: 45 mins
Yield: 5 servings
Notes: Be sure to see author’s notes on using canned tomato.
Coconut Lime Shrimp Packets with Summer Veggies By Feed Me Phoebe
DIET(S): Low FODMAP
Prep Time: 10 mins
Cook Time: 10 mins
Total Time: 20 mins
Yield: 4 servingsNotes: Easy cleanup!
If you need help sourcing high-quality herbs, coconut milk, chicken, shrimp and other low-fodmap foods, check out this article.
Paleo Recipes
Maple Chili Pork Chops By Paleomg
DIET(S): Paleo
Prep Time: 5 mins
Cook Time: 15 mins
Total Time: 20 mins
Yield: 2 servings
Easy Paleo Turkey Meatballs with Apples & Savory Herbs By Paleo Running Momma
DIET(S): Paleo
Prep Time: 5 mins
Cook Time: 15 mins
Total Time: 20 mins
Yield: 4 servings
Notes: Makes 13 to 14 meatballs.
Sheet Pan Chicken and Mushrooms By Nom Nom Paleo
DIET(S): Paleo
Prep Time: 10 mins
Cook Time: 35 mins
Total Time: 45 mins
Yield: 4 servings
Notes: You can use salt in place of the Magic Mushroom Powder.
15-minute paleo taco skillet dinner by tasty yummies
DIET(S): Paleo, Keto, Gluten Free
Prep Time: 5 mins
Cook Time: 15 mins
Total Time: 20 mins
Yield: 4 to 6 servings
Notes: This is a one-pan meal where you can use any veggies you might have.
Wild Diet Chimichurri Steak By Fat-Burning Man with Abel James
DIET(S): Paleo, Keto, Gluten Free
Prep Time: 10 mins
Cook Time: 10 mins
Total Time: 20 mins
Yield: 2 servings
Notes: Author recommends letting steaks come to room temperature 30 mins before cooking, but this is an optional step.
Here’s a post that contains my favorite healthy online stores for coconut oil, tuna, olives and other high-fat, low-carb staples.
Vegan Recipes
African Peanut Soup (25 Min, Vegan) By Hurry The Food Up
DIET(S): Vegan
Prep Time: 15 mins
Cook Time: 10 mins
Total Time: 25 mins
Yield: 3 servings
Notes: Be sure to check author’s notes on using veggies and soy sauce.
Asian Tofu Salad, High in Protein, Low-carb (20 min, Vegan) By Hurry The Food Up
DIET(S): Vegan
Prep Time: 5 mins
Cook Time: 15 mins
Total Time: 20 mins
Yield: 2 servings
Notes: High in protein, low in carb.
Greek Goddess Bowl (30 Minutes) By Minimalist Baker
DIET(S): Vegan, Gluten Free
Prep Time: 7 mins
Cook Time: 23 mins
Total Time: 30 mins
Yield: 2 servings
Notes: Keeps 3 to 4 days.
Easy Vegan Cauliflower Fried Rice By Delish Knowledge
DIET(S): Vegan, Gluten Free
Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 30 mins
Yield: 4 servings
Notes: Use Tamari instead of soy sauce to keep this gluten free.
Mediterranean Baked Sweet Potatoes By Minimalist Baker
DIET(S): Vegan, Gluten Free
Prep Time: 5 mins
Cook Time: 25 mins
Total Time: 30 mins
Yield: 4 servings
If you need help sourcing plant-based staples including nuts and chickpeas used in these recipes, check out this list of healthy products online for my recommendations.
Vegetarian Recipes
5 Minute Tacos By A Couple Cooks
DIET(S): Vegetarian, Gluten Free
Prep Time: 2 mins
Cook Time: 3 mins
Total Time: 5 mins
Yield: 2 servings (4 tacos)
Thai Curry Pizza with Naan Bread By A Couple Cooks
DIET(S): Vegetarian
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Yield: 4 servings
Easy Chickpea Salad Sandwich By A Couple Cooks
DIET(S): Vegetarian
Total Time: 10 mins
Yield: 2 sandwiches
Notes: You can use canned or cooked chickpeas for this recipe.
Broccoli and Cheese Baked Potato Casserole By Trial and Eater
DIET(S): Vegetarian, Gluten Free
Prep Time: 5 mins
Cook Time: 55 mins
Total Time: 1 hour
Yield: 4 servings as a meal or up to 8 servings as a sideNotes: You can use Yukon Gold or Russet potatoes for this recipe.
Spicy Corn Chowder By Hurry The Food Up
DIET(S): Vegetarian
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Yield: 2 servings
Notes: You can make this recipe gluten free by substituting rice flour in place of all purpose flour.
If you need help sourcing staples that support a vegetarian diet, check out this post for some of my go-to online retailers.
Quick Meal Hacks
Here are some tips to make things easier…
Using Zoodles In Recipes
Some of these recipes incorporate zoodles (zucchini noodles). Although they’re a delicious pasta replacement suitable for many diets (e.g., keto, paleo, gluten free), it’s time consuming to do the traditional prep work of drawing out the moisture in the zucchini. Here’s how to save some time:
Option 1 (Think Al Dente):
In my experience, cooking zoodles too long is what makes them soggy. So, don’t cook them! Just combine raw zoodles with the remaining ingredients and enjoy.
Option 2 (The Quick Sauté):
This option is best if you’ve already got a pan heating up. Simple add 1 TBSP of your fat of choice (e.g., ghee, avocado oil), and then add your zoodles. Sauté for 1 to 2 mins and you’re done!
Option 3 (The Quick Chop):
If I’m really pressed for time, I don’t make zoodles at all. Just chop the zucchini up finely as you can, and either leave them raw or do a quick sauté.
What’s In Your Refrigerator?
No, I’m not being nosy. 😉 In case you don’t have all the ingredients for a recipe, here’s a post that can help you out:
Stocking Your Kitchen For Next Time
In case you need some resources for high-quality meats, keto cooking oils, gluten-free sauces, plant-based staples and most of the other ingredients in these recipes, I’ve listed my go-to resources here:
These online retailers serve many of the diets listed, which is a HUGE help if your area doesn’t carry these foods in your local stores.
MORE POSTS ON EATING HEALTHY WITH A BUSY LIFESTYLE:
START: Eating Healthy with A Busy Lifestyle
- YOU ARE HERE >> Chapter 3: What To Cook This Week If You Don’t Have A Lot Of Time, But Still Want To Eat At Home
- Chapter 1: What’s In Your Refrigerator? Here’s A Quick Meal Idea for Busy People
- Chapter 2: How To Find Organic Foods Online That Support Your Entrepreneur Diet
- Chapter 4: 2 Kitchen Essentials That Make Life So Much Easier
- Chapter 5: The Best Thrive Market Products for Healthy Grab and Go Snacks [+ Shopping List]
