If tofu isn't your thing, you can substitute chicken, and marinate and cook it in advance. Also, prep your mise en place—all the pre-slicing and -dicing of the veggies—cover, and place in the refrigerator until you’re ready to toss everything together in the skillet.
A typical Monte Cristo sandwich is fried in butter and topped with powdered sugar—and that means close to 1200 calories and 70 grams of fat. This version, on the other hand, can be whipped up in 10 minutes and contains 441 calories and 12 grams of fat, along with 34 grams of muscle-making protein.
You can quickly build a savory parfait using leftover quinoa, Greek yogurt, and ingredients you probably already have in your pantry. It’s a simple meal that’ll give you a well-rounded dose of protein, healthy fat, and filling fiber.
To cut back on cooking time, cook the brown rice noodles, broccoli, and edamame the night before. When you’re ready to eat, heat all the ingredients in a pot or skillet and you’re good to go. If you want even more protein, opt for quinoa noodles and add leftover chicken.
Stir-fries are one of the quickest meals you can whip up. Purchasing bagged and pre-cut vegetables also helps cut down on any measuring and prep time. The prepared peanut vinaigrette may add some sugar, but you can cut back on that by making your own several days in advance instead of opting for store-bought. Also, don’t forget to defrost the shrimp in the refrigerator the night before or the morning before you leave for work.
7. Vegetable fried rice with almond teriyaki sauce
For another easy one-pot meal, use leftover brown rice (or quinoa), toss it with vegetables and almonds, and top it with an over-easy egg cooked using non-stick cooking oil. It’s a speedy way to get in four food groups.
Check the ingredient list below, and you’ll notice there's only 1tsp of butter per sandwich and two slices of bacon. If you don’t want to use traditional bacon, swap it for turkey or Canadian bacon instead. If you don’t have a panini press, grill sandwich in a skillet over medium heat, turning once, until the bread is toasted and the cheese has melted (about three minutes).
The leg, loin, and rack of lamb are considered lean meats so make them part of your weeknight dinner repertoire and use leftovers for these tasty pitas. To save time, make the tzatziki several days in advance and store in the refrigerator.