Fast Meals
that are
Nutritious and Delicious!
...and KID Friendly

Dietitian's Favorite Fast Meals

Quick meals can be nutritious and delicious. As your personal nutrition guide, I want to share a list of my Top 5 All Time Favorite Healthy Fast Meals. They pass the test for being easy, yummy, and healthy!

#1: Pizza

Pick your jaw up off the floor...

...yes, pizza can be made to be healthy. Good thing, 'cause it just happens to be one of this nutritionist's favorite foods!

Just pick one or more from each category to create your own quick, nutritious pizza.

  • Crust: whole wheat English muffin, whole wheat pita, whole wheat lavosh type cracker, or pre-made whole wheat crust
  • Sauce: your favorite pasta or pizza sauce, sun-dried tomato paste, pesto, or hummus
  • Veggie Toppings: roasted red bell peppers (sold in jars or roast your own), mushrooms, tomatoes, black olives, leftover veggies from a previous meal, garlic
  • Protein Toppings: shrimp, smoked salmon, prepared seasoned tofu, veggie burger, Canadian bacon, lowfat mozzarella cheese, feta cheese

Try this:

Toast a whole wheat English muffin and top with jarred marinara sauce. Heat veggie burger, then crumble over the pizza. Top with roasted red bell pepper strips and shredded cheese. Heat in toaster oven or under broiler until cheese melts.

Or this:

Top whole wheat lavosh cracker with chopped tomatoes, diced olives (or capers), and diced smoked salmon. Sprinkle with crumbled feta cheese. (No need for sauce). Heat for a few minutes until cheese melts.

#2: Burgers

OK, time to pick your jaw up off the floor once again...

...Yes, "burgers" can be part of nutritious fast meals, but these burgers aren't your typical fast food burgers. Simply pick one or more items from each category below:

  • Burger: Frozen veggie burger, salmon burger, turkey burger or chicken burgers (made from white meat only)
  • Bun: whole wheat bun, whole wheat tortilla, whole wheat pita pocket
  • Veggies: tomato slices, roasted red bell peppers, onion slices, baby spinach
  • Condiments: mustard, flavored mustards, wasabi, catsup, BBQ sauce, hummus, bean dip, salsa

Try this:

Serve veggie burger on a whole wheat bun. Top with tomato, onion slices and honey dijon mustard.

Or this:

Heat turkey burger. Crumble and serve wrapped in a whole wheat tortilla with hummus and roasted red bell pepper strips.

#3: Bean Burritos

Having grown up in Texas, Mexican food is another one of my favorite fast meals. In my opinion, Mexican food is one of the easiest cuisines to make quick and healthy versions of!

Spread fat free or vegetarian refried beans down the center of a whole wheat or corn tortilla. Top with salsa and sprinkle with cheese. If you have leftover chicken from a previous meal, throw that on too. Top with salsa and diced avocado. Roll up, heat and eat!

#4: Quesadillas

A quesadilla holds the same ingredients a burrito does...

...the form is just different!

Place a whole wheat or corn tortilla in a skillet and top with a small amount of lowfat shredded cheese (mozzarella, cheddar, Monterey Jack). Add other toppings such as drained and rinsed canned beans, leftover chicken or shrimp, tofu, diced onions, bell peppers, and/or salsa. Fold in half and cook until the cheese melts.

Hint: To make multiple quesadillas at one time - fast meals multiplied! - prepare them on a cookie sheet in the oven.

#5: Soup, Salad, and Bread

How about an instant soup that you just need to add hot water to? Fast meals can't happen any faster than "instant!" Some of my favorite brands...

Health Valley, Fantastic Foods, and Taste Adventure.

Bean based soups like lentil, black bean, or split pea are particularly good choices. Trader Joe's and Imagine Natural Organics are also good brands of ready to eat boxed soups. Try the Carrot Ginger, Roasted Red Pepper or Butternut Squash Soups...yummy!


Be sure to read the nutrition label and choose a soup with less than 500 mg sodium and less than 3 grams total fat per cup.


Pair soup with a salad made from pre-washed salad in a bag. Round out the meal with a few whole grain crackers (Ak-Mak brand are my favorite) or warm whole grain bread, or even better...

... a bowl of fruit.

Pizza, Burgers, Burritos, Quesadillas, and Soup...

...the 5 fastest meals I love!

More Fast Meals.

FREE Meal Planner Templates


If you decide to have restaurant fast food instead of making your own, please check out my suggestions and nutrition information before you go!

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