Fast, Fresh & Healthy: 5 Dinners in 20 Minutes or Less

Some nights, you just need dinner on the table fast. But quick meals don’t have to mean takeaway or instant noodles. With a few simple ingredients and minimal prep, you can whip up a nutritious meal in 20 minutes or less. These five meals are packed with protein, fibre, and essential nutrients – so you can eat well, even on busy nights!

1. Garlic Prawn & Veggie Stir-Fry

Why it’s good for you: Prawns are an excellent source of lean protein and omega-3 fatty acids, which support heart health and brain function. The colourful veggies add fibre, vitamins, and antioxidants to keep your immune system strong.

How to make it:

• Sauté garlic and ginger in a pan with a splash of oil.
• Add prawns and cook until pink.
• Toss in sliced capsicum, snow peas, and carrots.
• Stir in a quick sauce (soy sauce, honey, and sesame oil).
• Serve over pre-cooked brown rice or wholegrain noodles for added fibre.

💡 Shortcut: Use pre-chopped veggies or a frozen stir-fry mix to save time.

2. Speedy Chicken & Avocado Wraps

Why it’s good for you: Avocados provide heart-healthy monounsaturated fats that support cholesterol levels and brain function. Chicken is packed with protein, which keeps you full and helps with muscle repair. Wholegrain tortillas add fibre for better digestion.

How to make it:

• Mash an avocado with a squeeze of lemon juice.
• Spread over wholegrain tortillas and layer with shredded rotisserie chicken, lettuce, and coleslaw.
• Drizzle with Greek yoghurt dressing or a little hummus.
• Wrap it up and enjoy!

💡 Shortcut: Swap rotisserie chicken for canned chicken or smoked salmon for variety.

3. One-Pan Lemon Herb Salmon & Greens

Why it’s good for you: Salmon is one of the best sources of omega-3 fatty acids, which reduce inflammation and support heart and brain health. The leafy greens provide iron and vitamin C, boosting energy levels and immunity.

How to make it:

• Heat a pan and sear salmon fillets for 3-4 minutes per side.
• Sprinkle with salt, pepper, and a squeeze of lemon juice for vitamin C.
• Add cherry tomatoes and baby spinach to the pan for a quick side.
• Serve with a dollop of Greek yoghurt or a side of quinoa for extra protein.

💡 Shortcut: Use pre-marinated salmon fillets to skip seasoning.

4. Chickpea & Spinach Coconut Curry

Why it’s good for you: Chickpeas are a great plant-based protein source, helping with muscle repair and keeping you full. Coconut milk provides healthy fats for energy, while spinach is rich in iron for better circulation and oxygen transport in the body.

How to make it:

• Sauté an onion, 1 tsp crushed garlic, and 2 tsp curry powder in a pan.
• Add canned chickpeas, a 400ml can of coconut milk, and a handful of baby spinach.
• Simmer for 5 minutes, then serve over microwavable basmati rice.

💡 Shortcut: Use a store-bought curry paste to cut down prep time.

5. Zucchini & Feta Fritters with Greek Salad

Why it’s good for you: Zucchini is low in calories but high in water and fibre, supporting digestion. Feta cheese provides calcium for strong bones, while the Greek salad is packed with hydrating veggies and healthy fats from olives.

How to make it:

• Grate 2 zucchinis and squeeze out excess water.
• Mix with a decent handful of crumbled feta, an egg, and a little wholemeal flour.
• Pan-fry spoonfuls of the mixture until golden.
• Serve with a quick Greek salad (tomato, cucumber, olives, and feta) and a dollop of tzatziki for probiotics that support gut health.

💡 Shortcut: Make a big batch and freeze extras for an even quicker meal next time!

Next time you’re short on time, skip the takeaway and try one of these simple, nourishing meals instead. Which one will you try first?