Three Minute Meals

While many of us wish each night offered an opportunity to enjoy gourmet meals, the reality of everyday life rarely allows for such luxury. Instead of simply dialing your favorite takeout spot, we have gathered a few of our go-to, quick and healthy meals that are both satisfying and simple. Although, some may take a bit longer than a few minutes, we like to refer to these as FEED’s Three Minute Meals. Enjoy!

Mushroom Toast

1 piece whole-grain toast
½ cup frozen mushrooms
Olive oil cooking spray
1 over-medium egg
1 cup fresh arugula
2 TBSP crumbled feta or goat cheese
1 TBSP olive oil
Lemon wedge

1. Use cooking spray to sauté frozen mushrooms, adding any desired seasonings, including dried rosemary, garlic, salt and pepper to taste.
2. Use cooking spray to pan fry 1 egg to desired doneness.
3. Toast whole grain bread.
4. Top bread with sautéed mushroom medley, topping mushrooms with egg.
5. Serve with 1 cup simple arugula salad, with drizzle of olive oil, spritz of lemon wedge and 1-2 TBSP crumbled cheese.

Spring Salad with Shrimp and Brown Rice

½ cup cooked, microwaved brown rice, such as pre-portioned Rice Bowls
2 cups pre-washed greens, such as kale, spinach, arugula, or spring mix
Additional chopped veggies, including cucumbers, carrot shreds, green peas, snap peas, radishes, or onions
2 oz pre-cooked shrimp, chilled
1 TBSP olive oil
Lemon wedge
Garlic powder, black pepper, or other desired seasonings

1. Cook rice in microwave. Remove rice from cup and quickly add desired seasonings.
2. Add greens and other preferred chopped vegetables to plate, drizzling with ½ TBSP olive oil and spritz of lemon juice.
3. Top vegetables with seasoned brown rice and shrimp, drizzling with remaining ½ TBSP olive oil and additional lemon juice spritz.
4. Add any additional seasonings as desired.

Italian-Style Ratatouille with Chicken Sausage

1 chicken sausage, nitrate/nitrite-free
1-2 cups chopped veggies: zucchini, bell peppers, onions, spinach
Olive oil cooking spray
½ cup pre-cooked or leftover whole wheat pasta
½ cup marinara sauce, no sugar added
Garlic powder, black pepper, red pepper flakes, basil, oregano, or other seasonings

1. Sauté chopped veggies in pan with olive oil cooking spray.
2. Add sliced chicken sausage to sauté mixture until browned.
3. Stir pre-cooked pasta into sausage and vegetable mixture, adding marinara sauce.
4. Serve atop a bed of spinach with desired seasonings.

Quick Vegetarian Tacos

½ cup black beans, canned, look for BPA-free
¼ avocado
2 TBSP salsa
2 whole corn tortillas
1-2 cups romaine lettuce
1 cup chopped vegetables, bell peppers, onions, tomatoes
2 TBSP shredded cheddar or Mexican-blend cheese

1. Drain and rinse black beans.
2. Warm tortillas in microwave between two slightly damp paper towels.
3. Smash ¼ of avocado equally across two tortillas.
4. Top tortillas with black beans, vegetables and salsa.
5. Serve with side salad, with base of romaine lettuce, remaining vegetables, cheese and salsa.

Mediterranean-Style Loaded Baked Potato

1 small baked potato or sweet potato
½ cup chickpeas, canned
1-2 cups chopped vegetables, seedless cucumber, tomatoes, bell peppers
2 TBSP chopped olives
¼ cup Greek yogurt, non-fat, plain
1 TBSP olive oil
Lemon wedge

1. Chopped fresh or dried parsley
2. Use fork or knife to prick potato. Wrap potato in damp paper towel and microwave on high for five minutes, turning over after 2.5 minutes.
3. Drain and rinse chickpeas.
4. Mix chickpeas with chopped vegetables, olives and parsley. Drizzle with olive oil and lemon spritz.
5. Top cooked potato with chickpea and vegetable mixture.
6. Serve potato with plain Greek yogurt on top as “sour cream”.

Breakfast for Dinner: Vegetarian Omelette

1 whole egg
2 egg whites
Frozen sliced peppers and onions
Any additional leftover vegetables or potatoes
1 ounce shredded or crumbled cheese, such as feta
1 cup arugula or other greens
Olive oil cooking spray
1 TBSP olive oil
Salt and pepper to taste

1. Whisk together egg and egg whites.
2. Heat pan and spray with olive oil, evenly pouring egg mixture onto pan.
3. Cook on medium heat, topping with vegetables, potatoes, and cheese.
4. Flip omelette once until fully cooked.
5. Drizzle olive oil on greens and serve alongside omelette.

Asian-Inspired Stir Fry

1-2 cups frozen, thawed stir fry vegetables
½ cup cooked, microwaved brown rice, such as pre-portioned Rice Bowls
½ cup frozen, thawed edamame or 3 oz tofu
2 TBSP low-sodium soy sauce
1-2 tsp red pepper flakes or sriracha pepper sauce
Cooking spray

1. Spray pan warmed over medium heat with cooking spray. Add vegetables and edamame or tofu.
2. Cook brown rice in microwave according to instructions.
3. Add soy sauce and red pepper flakes to vegetables and edamame/tofu mixture, stirring until evenly coated.
4. Serve over brown rice.

Whole Grain Flatbread Pizza and Salad

1 whole grain tortilla, wrap, or pita
½ cup marinara, no sugar added
1 cup vegetables for toppings, including peppers, onions, tomatoes, spinach, garlic, etc.
1 turkey or chicken sausage, sliced into rounds
¼ cup shredded mozzarella
2 cups spinach or other preferred greens
1 TBSP olive oil

1. Top whole grain tortilla, wrap or pita with marinara sauce, vegetables, sausage and cheese.
2. Place under the oven’s broiled, until cheese is melted and edges are browned to desired amount.
3. Top greens with remaining vegetables, drizzle with 1 TBSP of olive oil and top with any preferred seasonings.
4. Serve salad alongside pizza.


Lara Field MS, RD, LDN is a Registered Dietitian and Specialist in Pediatrics with over a decade of clinical and client experience planning healthy diets. When she’s not actively working to keep her clients healthy, she’s a busy mother of two active and healthy boys and a love for testing new recipes in her kitchen.