10 Meals in Under 10 Min
When you’re short on time, eating well can feel like the last thing on your mind. As a dietitian, I see this all the time. The good news is that you don’t need a lot of time to put together a nourishing meal. This list of 10 meals in under 10 minutes shows you that quick food can still be balanced, satisfying, and realistic for busy days.
Set Yourself Up for Success
A huge time-saving tip I recommend is keeping a few convenience foods on hand for when life gets busy. Having the right staples in your fridge and pantry can turn “I have nothing to eat” into a meal in minutes. Some of these options can be a little higher in sodium or more processed than cooking everything from scratch, and that’s okay. Making a quick, nourishing meal at home is still a much better option than skipping meals or relying on fast food. When it comes to nutrition, progress beats perfection every time.
Some of my favorite convenience foods to keep on hand
- Canned tuna, salmon, or chicken
- Canned beans and lentils
- Greek yogurt or cottage cheese
- Rotisserie chicken or deli meats
- Minute rice (microwave rice packets)
- Whole grain wraps, tortillas, bread
- Frozen chopped vegetables
- Bagged salad kits or mixed greens
- Frozen fruit for smoothies or oatmeal
- Jarred sauces or dressings you enjoy
With a few of these ingredients on hand, you can build a balanced meal in minutes.
The 10 Meals in Under 10 Min
1. Berry Smoothie
- Milk (any kind)
- Greek yogurt
- Frozen berries
- Frozen banana
- Almond butter or peanut butter
- Hemp seeds or chia seeds
Blend everything together and enjoy! Top with granola if you like.
2. Protein Oats
- Quick or rolled oats
- Milk or water
- Protein powder
- Chopped fruit
- Nut butter
Add oats and milk or water to a bowl and microwave until cooked. Stir in protein powder and top with fruit and nut butter.
3. Eggs on Avocado Toast
- Whole wheat bread
- Mashed avocado
- Cottage cheese
- Fried eggs
Cook eggs. Toast bread and add avocado and cottage cheese. Top with fried eggs.
4. Yogurt Bowl
- Greek yogurt
- Chopped fruit
- Nuts or seeds
- Granola
Add everything to a bowl and enjoy!
5. Tuna Salad or Chicken Salad Sandwich
- Canned tuna or chicken
- Light mayo
- Diced celery
- Sliced grapes
- Cheese
- Bread
Mix tuna or chicken with light mayo, celery, grapes, and season to your liking. Add to bread with a slice of cheese.
6. Chicken Caesar Wrap
- Bagged caesar salad kit
- Rotisserie chicken
- High fiber wrap
Prepare one serving of salad kit and add in a wrap with rotisserie chicken.
7. Bean & Cheese Burrito
- Tortilla
- Refried beans
- Pico de gallo
- Cheese
- Guacamole
Add beans, cheese, and pico to the tortilla and roll into a burrito. Heat in a pan for 2-3 minutes on each side until warmed through and browned on the outside. Serve with guacamole.
8. Chicken, Rice, & Vegetables
- Rotisserie chicken
- Frozen veggies
- Minute rice
Heat rice and steam veggies on the stovetop or in the microwave. Top with your favorite sauce or seasoning.
9. Tofu Stir Fry
- Extra firm tofu
- Frozen broccoli
- Minute rice
- Soy sauce
Chop tofu into cubes and add to a pan over medium heat. Add frozen veggies and a splash of soy sauce. Cover and cook for 6-8 minutes (stirring occasionally) until broccoli is tender and tofu is slightly browned. Serve with minute rice.
10. Tomato Soup & Grilled Cheese
- Canned tomato soup
- Bread
- Cheese
- Spinach
- Deli meat (optional)
Put cheese, meat, and spinach between bread slices and heat in a pan with a little oil over medium heat for 2-3 minutes each side until browned and cheese is melted. Heat up soup while sandwich is grilling.
I hope this list is helpful to give you some ideas for breakfast, lunch, and dinner meals that you can make in no time at all! If you’re looking for more time saving nutrition tips, check out this article: How to Eat Well When You Have No Time. Leave a comment below if you have any other go-to 10 minute meals!
