When you’re too tired to cook and too rushed to think about it, it’s too easy to make bad decisions on what to eat; takeaways and fast food seem an easy option. With a little bit of planning, however, you can cook a quick nutrient dense food that give you more nutrition per minute! Eating healthy doesn’t have to take a lot of time. You can prepare a healthy meal just as quickly as an unhealthy one.

Yes, you really can have a meal on the table in thirty minutes, from start to finish. The key to cooking a healthy meal is a little pre-planning. Read through the recipe and make sure you have all the ingredients (or good substitutes) on hand.

Here are the five healthy foods that can be prepared in 30 minutes or less:

Besan Cheela
Besan Cheela (also called chilla, puda, pudla), also referred as vegetarian omelette in some parts of India, is a traditional Indian breakfast and evening snack item which is quite easy to prepare. It takes less than 20 mins to prepare this nutritious low calorie, high protein food. Besan (gram flour) is a good source of cholesterol-lowering fiber which also prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.

Lemon Coriander Soup
A fragrant and healthy soup. Fragrant lemon juice and piquant chilies make this clear soup very appetizing. Coriander (dhania) lends its own distinctive flavor and freshness to make this one of a kind soup. While lemon works well with its antioxidant and anti-cancer properties, coriander works as a good anti-diabetic.

Egg White Omelette
From mixing it in bowl to table, 10 minutes is all it takes! A low-fat, low-carbohydrate, low-cholesterol start to the day. Egg whites are fat free and good source of protein. In addition, egg proteins is easily absorbed and digested by the body. It is for this reason that sportsmen and body builders often tend to have egg whites in their diet.

Oats Upma
What better way to gain the strength and energy to carry you through a hectic morning schedule than with a steaming bowl of freshly cooked oats upma. Oats, via their high fiber content, not only help remove cholesterol from the digestive system but also act as antioxidants and thus reduce the risk of cardiovascular disease.

Whole Wheat Pasta
Pasta is a favorite family comfort food – it’s quick and easy to cook and always tastes good. But with all those carbs can it be healthy too? You bet! The trick is to use pasta made of whole wheat and by adding more lean protein and vegetables into the mix. Whole wheat is a rich source of fiber which helps women in losing weight and also lowers the risk of Diabetes and cardiovascular diseases.

Five Easy Way