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Nutrition for Women

7 Days of 10-Minute Meals

Short on time? These recipes take about 10 minutes to make, and the meal plan delivers big nutrition benefits.

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Slaving over a hot stove is the last thing you want to do after a long day, making takeout a very appealing alternative. While grab-and-go meals are convenient, they aren’t always the best choice for your wallet — or your fit-body goals. 

But you can have a healthy, satisfying meal in 10 minutes or less. Each of these recipes makes more than one serving, saving you even more time on days when you eat leftovers! 

Recipes

Creamy Coconut Curry with Chicken and Rice

Makes: 2 Servings

INGREDIENTS

  • 1 tbsp canola oil
  • 1 medium onion, chopped
  • 2 cloves garlic, chopped
  • 1 (8 oz) large chicken breast, cubed
  • 2 tsp curry powder
  • ¾ tsp salt
  • ¼ tsp pepper
  • 2 tbsp tomato paste
  • 1 cup full-fat coconut milk
  • 1 packet microwaveable jasmine rice

DIRECTIONS

Heat oil in a large skillet over medium-high. Add onions and garlic and cook, stirring, 1 minute. Add chicken, curry, salt, pepper and tomato paste and cook through, about 7 to 8 minutes. Add coconut milk and cook 1 to 2 minutes, or until liquid is reduced slightly. Microwave rice according to package directions. Serve curry over rice.

Nutrition Facts (per serving): calories 644, protein 30 g, carbs 59 g, fat 34 g 

Mexican Black Bean Salad
Mexican Black Bean Salad

Mexican Black Bean Salad

Makes: 4 Servings

INGREDIENTS

  • 1 (15-ounce) can black beans, rinsed and drained
  • ½ cup canned corn, drained
  • ½ bell pepper, chopped, any color
  • ½ cup cherry tomatoes, quartered
  • ¼ cup red onions, chopped
  • 1-2 tbsp fresh cilantro, chopped
  • 1 tbsp lime juice
  • 1-2 tbsp olive oil
  • 1 tbsp white wine vinegar
  • ¼ tsp chili powder
  • ¼ tsp ground cumin
  • ¼ tsp salt
  • 1 avocado, diced
  • salt and pepper, to taste

DIRECTIONS

Add all ingredients to a large serving bowl and toss to combine. Add salt and pepper (to taste).

Nutrition Facts (per serving): calories 217, protein 7 g, carbs 28 g, fat 9 g

Cajun Fish Tacos
Cajun Fish Tacos

Cajun Fish Tacos

Makes: 2 Servings

INGREDIENTS

  • 2 tbsp butter
  • 1 lb cod fillets, or another flaky whitefish
  • 3 tsp Cajun seasoning, divided
  • 1 cup cabbage, shredded
  • 1 tbsp lime juice
  • ¼ cup mayonnaise 
  • 4 small flour tortillas
  • ½ avocado, diced

DIRECTIONS

Place a large skillet over medium-high heat. Add butter and melt. Sprinkle cod on both sides with 2 teaspoons Cajun seasoning and place in pan. Cook until light and flaky, about 4 to 5 minutes per side. Add cabbage, lemon juice, mayo and remaining Cajun seasoning to a small bowl and mix well. To each tortilla, add equal amounts of cod, avocado and slaw. 

Nutrition Facts (per serving = 2 tacos): calories 690, protein 39 g, carbs 32 g, fat 44 g

Avocado Tuna Salad

Makes: 1 Serving

INGREDIENTS

  • 1 can solid white tuna in water, drained
  • ¼ avocado, diced
  • 2 tbsp red onions, chopped
  • 2 tbsp celery, chopped
  • salt and pepper, to taste

DIRECTIONS

Combine all ingredients in a small mixing bowl. Store in an airtight container and refrigerate. 

Nutrition Facts: calories 207, protein 31 g, carbs 5 g, fat 7 g

Day 1

Breakfast 

Avocado and Egg Toast
Avocado and Egg Toast

Avocado and Egg Toast

  • 2 slices whole-wheat toast 
  • 2 eggs, poached
  • 2 tbsp avocado, mashed
  • everything bagel seasoning or salt and pepper, to taste
  • ½ cup plum tomatoes, sliced

Lunch 

  • Avocado Tuna Salad* 
  • 17 Wheat Thins

Snack 

  • 1 medium apple 
  • 1 scoop protein powder + 8 oz nonfat milk

Dinner 

  • Creamy Coconut Curry With Chicken and Rice*

Day 1 Nutrition Facts 

  • Calories: 1,682
  • Protein: 116 g
  • Carbs: 171 g
  • Fat: 64 g

Day 2

Breakfast 

Pumpkin Oatmeal

INGREDIENTS

  • ⅓ cup dry oatmeal
  • 1 scoop vanilla protein powder
  • ⅛ tsp salt  
  • ⅛ tsp pumpkin pie spice
  • ¼ cup canned pumpkin puree
  • 1 tsp maple syrup
  • ½ cup nonfat milk of choice 
  • 1 tbsp dried cranberries

DIRECTIONS

Add all ingredients except cranberries to a large bowl and mix until well-combined. Microwave on high 90 seconds. Serve topped with cranberries. 

Lunch 

  • Creamy Coconut Curry With Chicken and Rice*

Snack 

  • 2 hard-boiled eggs 
  • 1 cup salted and cooked edamame (in the shell) 
  • ½ cup carrots, sliced
  • ½ cup celery, sliced
  • 17 Wheat Thins

Dinner 

  • Mexican Black Bean Salad*

Day 2 Nutrition Facts

  • Calories: 1,693
  • Protein: 99 g
  • Carbs: 177 g
  • Fat: 70 g

Day 3

Breakfast 

Omelet in a Mug 

INGREDIENTS

  • 2 large eggs
  • ⅛ tsp salt
  • ⅛ tsp black pepper
  • 1 tbsp onions, diced
  • 1 tbsp tomatoes, diced
  • 1 tbsp shredded cheese 
  • 1 multigrain English muffin
  • 2 tbsp no-sugar-added jam
  • 1 medium banana

DIRECTIONS

Coat mug with cooking spray. Lightly whisk together eggs, salt and black pepper. Add onions, tomatoes and cheese and stir to combine. Pour into mug. Microwave on high 1 minute. Stir and then cook another 45 to 60 seconds, or until eggs are cooked through. Eat straight from mug. Enjoy with muffin and jam, and banana on the side. 

Lunch 

  • Mexican Black Bean Salad* 
  • 4 oz cooked chicken breast, diced

Snack 

  • 17 Wheat Thins 
  • ¼ cup hummus

Dinner 

Barbeque Chicken Pizza
Barbecue Chicken Pizza

Barbecue Chicken Pizza

INGREDIENTS

  • 1 large naan bread
  • 2 tbsp barbecue sauce
  • ¼ cup shredded cheddar cheese
  • ¼ cup red onions, thinly sliced
  • ½ cup cooked chicken breast, diced

DIRECTIONS

Preheat oven to 400 F. Line a baking sheet with aluminum foil. Spread barbecue sauce on naan, then layer on remaining ingredients. Bake until cheese is melted, about 4 to 5 minutes.

Day 3 Nutrition Facts 

  • Calories: 1,644
  • Protein: 111 g
  • Carbs: 184 g
  • Fat: 55 g

Day 4

Breakfast 

Superfood Breakfast Bowl

  • 1 cup cooked quinoa
  • ½ cup plain nonfat Greek yogurt 
  • 1 tbsp honey
  • ¼ cup fresh blueberries
  • ½ cup spinach, chopped
  • 1 tbsp pecans or walnuts, chopped
  • ¼ cup strawberries, sliced 
  • 3 tbsp hempseeds 

Lunch 

  • Avocado Tuna Salad* 
  • 2 slices whole-wheat bread

Snack 

  • 1 scoop protein powder + 1 cup nonfat milk + 1 tsp instant coffee 
  • 1 medium banana 
  • 2 tbsp peanut butter

Dinner 

  • Mexican Black Bean Salad*

Day 4 Nutrition Facts

  • Calories: 1,687
  • Protein: 117 g
  • Carbs: 181 g
  • Fat: 58 g

Day 5

Oatmeal with Almonds Blueberries and Hempseeds
Greek Yogurt Bowl

Breakfast 

  • 6 oz plain nonfat Greek yogurt 
  • ½ cup low-sugar granola* 
  • ¼ cup blueberries and sliced strawberries 

*Look for one with 10 grams or less of sugar per serving.

Lunch 

  • Mexican Black Bean Salad* 
  • 4 oz cooked chicken breast, chopped

Snack 

  • 2 slices cinnamon raisin bread, toasted
  • ¼ cup fat-free ricotta cheese
  • ¼ cup strawberries, sliced
  • 1 tsp honey 

Dinner 

  • Cajun Fish Tacos*

Day 5 Nutrition Facts

  • Calories: 1,735
  • Protein: 116 g
  • Carbs: 165 g
  • Fat: 66 g

Day 6

Breakfast 

  • 1 bagel, toasted
  • 2 tbsp whipped cream cheese 
  • 4 oz smoked salmon

Lunch 

  • 1 (4-ounce) 99% lean turkey burger, grilled
  • 1 whole-wheat hamburger bun
  • 1 ear corn on the cob 
  • ketchup and mustard, to taste, optional

Snack 

  • 1 medium banana 

Dinner  

  • Cajun Fish Tacos*

Day 6 Nutrition Facts 

  • Calories: 1,676
  • Protein: 117 g
  • Carbs: 174 g
  • Fat: 63 g

Day 7

French Toast
Cinnamon Raisin French Toast

Breakfast 

Cinnamon Raisin French Toast

INGREDIENTS

  • 2 eggs
  • dash salt
  • 2 tbsp nonfat milk of choice
  • 2 slices cinnamon raisin bread
  • ¼ cup fat-free ricotta cheese
  • 1 tbsp maple syrup

DIRECTIONS

In a shallow bowl, whisk together eggs, salt and milk. Place bread in bowl and allow to soak 1 minute per side. Heat a skillet over medium. Add bread and cook 1 to 3 minutes per side, or until golden brown. Top with cheese and syrup. 

Lunch 

Greek Salad

  • 2 cups romaine lettuce, chopped
  • 2 oz grilled chicken breast, diced
  • 1 carrot, diced
  • 1 celery stick, diced
  • ¼ cucumber, diced 
  • 1 plum tomato, diced 
  • 1 oz feta cheese, crumbled
  • ¼ cup chickpeas 
  • 2 tbsp Greek dressing

Snack 

Smoothie

  • 1 scoop protein powder 
  • 1 frozen medium banana 
  • 2 tbsp peanut butter 
  • 1 cup water 
  • ice, as needed

Dinner 

  • 1 (4-ounce) 99% lean turkey burger, grilled
  • 1 whole-wheat hamburger bun
  • 1 ear corn on the cob 
  • ketchup and mustard, to taste, optional

Day 7 Nutrition Facts 

  • Calories: 1,732
  • Protein: 127 g
  • Carbs: 184 g
  • Fat: 58 g