Healthy quick fix meals for the busy individual

While we would all love to take out the time to cook up a wholesome meal on a daily basis, it can seem like a far-fetched dream most of the times. Having said that, it should in no ways be an excuse to compromise on your health. To ensure that you eat right no matter how busy your schedule, we have roped in Jasmine Kashyap, Fitness Expert, Dietician, Nutritionist and Co-founder at the ‘Goodways Fitness’ who shares some quick fixes…

Fruits and nuts with curd

Crunchy, sweet and filling! This is a simple yet delicious recipe that can be done in a jiffy. Take 1 medium full bowel of curd. To it, add apple, green or black grapes, 5 chopped strawberries, 1 guava, 1 pomegranate, 5-8 almonds and 1 walnut. Mix well and eat it as a healthy breakfast. This is ideal to charge yourself with natural protein, a little bit of carbs and loads of multivitamins! The guava will load you up with vitamin C whereas the pomegranate will charge you up with iron (thus making it ideal for those who are anaemic).

Enjoy wholesome fruits here.

Milk cream sandwich

Sounds tasty? It is good in terms of nutrition too. Take 2 or 4 multivitamin breads and spread 1 teaspoon of milk cream on every bread. Top it with cucumber, sliced tomato, sliced onion and 1 slice of cheese. Enjoy this for breakfast or snacks during mid-morning or mid-evening.

Keep in mind, the cream doesn’t make you fat, it’s totally a myth! It doesn’t increase your weight or cholesterol if you are restricting to 1-2 tablespoons a day. Being a good fat with less cholesterol, this milk form will keep you away from your heart related disorders. The delight has vitamin k which helps increase the calcium in your body leading to strong and healthy bones. Further, it’s good for alleviating knee pain as well as helpful for arthritis and osteoporosis patients.

Roasted nuts and dry fruits

Here is a super simple hunger fix that is easy to carry around. Make a mix of 6-10 soaked or roasted almonds, a handful of roasted peanuts if available, a handful of makhane, raisins and roasted channa. Carry this with you to your office. This trail mix is full of nutrition, cholesterol-free and will keep your stomach full. It also contains omega 3 and omega 6 as well as is heart healthy.

Click here to buy roasted channa. 

Cornflakes with milk

Remember, nothing beats homecooked fresh food like poha and roti. But occasionally, when you are in a tearing hurry, you can have your cornflakes with milk, almonds and walnuts. Cornflakes as such will not give you much nutrition, but it has carbs and will give you the energy to carry on till the next meal. What will help is milk which offers protein and calcium and the nuts which are a powerhouse of nutrition. Just a tip: It is best to have your almonds soaked and peeled for better absorption of its goodness.

Enjoy crunchy cornflakes here.

Peanut butter

Peanut butter is another great option to fuel you up. And your meal can be prepared at in approximately 2 minutes! It has vitamin B6, good proteins (with one tablespoon containing around 4-gram protein) that aids in weight loss and offers that burst of energy. That doesn’t mean you overdo it, have around 2 teaspoons on your brown or multi-grain bread.

Click here to buy peanut butter.

Click here to know about the benefits of cashew butter.

Protein fix

It is better to eat something rather than eat nothing. Look for protein powders in their most natural form and keep it in your bag or workplace. Then when hunger strikes, instead of reaching for something unhealthy, you can add two to three scoops to water and have it as a mid-snack. The shake will provide you with the much-needed energy to carry on till the next meal.

You can opt for this herbal protein powder.

Boiled eggs

Packed with lean proteins, boiled eggs are another sure shot way of getting your nutrition dose. Just an advice though, do not skip on the yellow part as it has vitamin D (many people suffer from the deficiency of this nutrient due to today’s lifestyle) and calcium. This makes it helpful for those have calcium deficiency and bone troubles. If you are worried about the fat content, just have half of it. For instance, if you are eating 4 egg whites, have 2 egg yolks. Sprinkle salt and pepper and you have a delicious snack!

Click here to get your egg fix.

Click here to know more about recipes on egg.


A soup requires less effort and is a great way to get in the nourishment. It can be cooked in the night when you are not rushing off to someplace. Simply boil water with a range of vegetables like tomato, carrot, peas, etc. Add paneer and soya beans. Once cooled down a bit, give it a blitz in the mixer. Instead of adding regular salt it is better to go for Epsom salt. This is a healthier version and also helpful for those who are suffering from PCOS thanks to its magnesium content.

Click here to buy fresh vegetables.


Do not have the time to chop or make anything? A super simple thing to do is take bananas with you. Sweet and effective in curbing cravings, this fruit is the best option for busy individuals. It is high in potassium, pectin (a form of fibre) and also provides magnesium and vitamins C and B6. The best part? It keeps you full and is touted as a weight loss fruit.

Get your banana dose here.

Click here to know about beauty benefits of banana.

Keep in mind:

  • Do not skip your breakfast as it deprives the body of nutrition. Plus, your morning meal can aid in weight loss.
  • Have small meals every 3 to 4 hours to remain charged. Too much of a gap can cause gastric problems and put stress on the body as well as mind, thus coming in the way of your productivity.

Please note: All these suggestions are for those who are moderately fit. If you are suffering from any health ailment, please seek the advice of your doctor first.  

So, the next time you feel that the lack of time is derailing you from your path of wellness, you can resort to these quick fixes!

1 comment on “Healthy quick fix meals for the busy individual

  1. Manju MITTAL

    Awesome suggestions 👏👏

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