Quick and Healthy Meal Recipes


Getting daily nutritious meals is important for a healthy body and mind.

But when you are battling breast cancer (or any cancer for that matter), you might not have the time, or energy, to prepare meals the way you used to.

That’s why it’s important to add a few quick and healthy meal plans to your menu.

Whether you are currently battling cancer or trying to help out a friend in need, we hope you will check out a few of our recipes made with healthy foods that make great meals.

Note: We love these recipes, but please always talk to your doctor about introducing new foods/meals into your diet.

Keep reading to discover a few of our favorite quick and healthy meal recipes…

Vegetable Lasagna

There’s nothing better than a classic Italian meal stuffed with healthy vegetables.

Veggie lasagna is easy to make, packed with nutritious ingredients, and freezable.

It’s a great meal to prep ahead of time when you have the energy or put together to gift to a family in need.

Check out the recipe.


  •  1 (16 ounce) package lasagna noodles
  • 1 pound fresh mushrooms, sliced
  • 3/4 cup chopped green bell pepper
  • 3/4 cup chopped onion
  • 3 cloves garlic, minced
  • 2 tablespoons vegetable oil
  • 2 (26 ounce) jars pasta sauce
  • 1 teaspoon dried basil
  • 1 (15 ounce) container part-skim ricotta cheese
  • 4 cups shredded mozzarella cheese
  • 2 eggs
  • 1/2 cup grated Parmesan cheese


1. Cook the lasagna noodles in a large pot of boiling water for 10 minutes, or until al dente. Rinse with cold water, and drain.

2. In a large saucepan, cook and stir mushrooms, green peppers, onion, and garlic in oil. Stir in pasta sauce and basil; bring to a boil. Reduce heat, and simmer 15 minutes.

3. Mix together ricotta, 2 cups mozzarella cheese, and eggs.

4. Preheat oven to 350 degrees F (175 degrees C). Spread 1 cup tomato sauce into the bottom of a greased 9×13 inch baking dish. Layer 1/2 each, lasagna noodles, ricotta mix, sauce, and Parmesan cheese. Repeat layering, and top with remaining 2 cups mozzarella cheese.

5. Bake, uncovered, for 40 minutes. Let stand 15 minutes before serving.

Recipe Source: http://allrecipes.com/recipe/11786/hearty-vegetable-lasagna/

Homemade Chicken Soup

There’s nothing more soothing and delicious than a homemade pot of chicken soup. The best part?

It’s easy to make, you can make it in large quantities, and it freezes well so you can make it in advance.

This recipe is great for both dinner and lunches, and if you gift this meal, it will certainly warm someone’s heart.

Here’s how you make it.


  •  1 (3 pound) whole chicken
  • 4 carrots, halved
  • 4 stalks celery, halved
  • 1 large onion
  • Water
  • Salt and pepper to taste
  • 1 teaspoon chicken bouillon granules (optional)


1. Put the chicken, carrots, celery and onion in a large soup pot and cover with cold water. Heat and simmer, uncovered, until the chicken meat falls off of the bones (skim off foam every so often).

2. Take everything out of the pot. Strain the broth. Pick the meat off of the bones and chop the carrots, celery and onion. Season the broth with salt, pepper and chicken bouillon to taste, if desired. Return the chicken, carrots, celery and onion to the pot, stir together, and serve.

Recipe Source: http://allrecipes.com/recipe/8814/homemade-chicken-soup/

Potato, Sausage, and Greens Casserole

Breakfast is the most important meal of the day. That’s why it’s important to have a delicious breakfast casserole on hand.

This recipe includes fresh meats, potatoes, and greens…all items important to a healthy diet. And delicious, too!

Learn how to make the recipe here.


  •  1 tsp extra virgin olive oil
  • 6 oz package pork sausage crumbles
  • 1 yellow onion, diced
  • 1 small zucchini, ends removed + diced
  • 10 oz package frozen spinach, thawed + squeezed of moisture
  • salt and pepper, to taste
  • 2 small russet potatoes, peeled + thinly sliced
  • ¼ cup Parmesan cheese, grated
  • ⅓ cup skim milk
  • ½ cup whole wheat breadcrumbs


1. Preheat oven to 325 degrees. Heat the oil in a large frying pan and sauté the sausage, onion and zucchini for about 5 minutes or until onions are transparent. Stir occasionally.

2. Stir in spinach, salt and pepper. Set aside.

3. Spray a 9-inch pie dish with nonstick cooking spray. Cover the bottom with half of the sliced potatoes, add the sausage filling and cover the top with the remaining potatoes. Sprinkle with cheese.

4. Pour milk evenly on top and cover with bread crumbs; press down to moisten with milk. Lightly spray the bread crumbs with cooking spray. Bake for 50 minutes or until the potatoes are soft.

Recipe Source: https://www.skinnymom.com/skinny-potato-sausage-greens-casserole/

 Do you have a favorite recipe? Share it with us below!

3 Easy One-Pot Meals

Let’s face it—you’re busy. Between work, running errands, hitting the gym, and stealing a little “you” time, there aren’t many hours in the day left to plan and prepare a gourmet meal.

Luckily, these 3 one-pot meals are the ticket to saving time and eating delicious, healthy food. Simply put all the ingredients together, bake, and you’re done:

Rustic Ratatouille
Chickpeas are what gives this easy recipe a boost of serious nutrition and taste. These high-fiber legumes leave you feeling full and offer your body a low-fat dose of protein.


  • 4 small zucchini (about 1 lb), cut into 1-inch pieces
  • 1 medium eggplant (about 1 lb), cut into 1-inch pieces
  • 3 medium red bell peppers, cut into 1-inch pieces
  • 3 medium onions, sliced
  • 1 tablespoon chopped fresh thyme
  • 1 tablespoon chopped fresh rosemary
  • 1 teaspoon salt, divided
  • ½ teaspoon freshly ground black pepper
  • 1 tablespoon olive oil
  • Vegetable oil cooking spray
  • 2 cans (14 oz each) chickpeas, rinsed and drained
  • 8 plum tomatoes (about 1 lb), seeded and cut into 1-inch pieces
  • 1 tablespoon chopped garlic
  • 1 tablespoon tomato paste
  • 2 ½ teaspoons sherry wine vinegar or balsamic vinegar
  • 3 tablespoons chopped fresh basil

Heat oven to 450°. In a bowl, toss zucchini, eggplant, bell pepper and onion with thyme, rosemary, ¾ tsp salt, black pepper, 2 tbsp water, and oil. Coat a rimmed sheet pan with cooking spray. Spread veggies in pan in a single layer, and roast for 25 minutes, stirring once.

In same bowl, combine chickpeas, tomatoes, garlic, tomato paste and remaining ¼ tsp salt. Add to the pan with veggies in a single layer, and roast for about 10 to 12 minutes more. Toss veggies with vinegar, divide among 6 bowls, and sprinkle with basil. Serves 6.

Teriyaki Salmon

Omega-3 fatty acids found in the salmon are not only beneficial for your brain, but they also reduce inflammation, boost heart health, lower triglycerides, relieve rheumatoid arthritis, and even aid in the treatment of depression. Make this simple dish, and reap the benefits of better health!


  • 2 tablespoons low-sodium teriyaki sauce
  • 1 tablespoon honey
  • 1 tablespoon rice vinegar
  • 4 teaspoons chopped garlic, divided
  • 1 teaspoon grated ginger
  • 1 teaspoon dark sesame oil
  • 6 salmon fillets (about 1 ½ lb)
  • 1 lbbrussels sprouts, halved if large
  • 1 tablespoon canola oil, divided
  • ½ teaspoon salt, divided
  • ½ teaspoon freshly ground black pepper, divided
  • Vegetable oil cooking spray
  • ½ lb shiitake mushrooms, thickly sliced

Position rack in middle of oven; heat oven to 450°. In a bowl, combine teriyaki sauce, honey, vinegar, 1 tsp garlic, ginger, and sesame oil. Place salmon in a shallow dish; sprinkle with 1 ½ tbsp teriyaki mixture, and marinate for 15 minutes.

In a second bowl, toss brussels sprouts with 1 ½ tsp garlic, ½ tbsp canola oil, ¼ tsp salt and ¼ tsp black pepper. Coat a rimmed sheet pan with cooking spray. Spread brussels sprouts in pan in a single layer; roast until light brown—about 5 minutes.

In the second bowl, toss mushrooms with remaining ½ tbsp canola oil, 1 ½ tsp garlic, ¼tsp salt and ¼ tsp black pepper. Move brussels sprouts to center of pan; top with salmon; place mushrooms in pan around edges; roast, stirring mushrooms occasionally, until salmon is just cooked through—about 8 to 10 minutes. Top salmon with remaining teriyaki mixture, and serve over brussels sprouts and mushrooms. Serves 6.

Scallops à la Provençal

Scallops are a great way to introduce a rich taste to your meals and save some money, too. Shellfish tend to cost less than a good cut of beef, and they are lower in fat to boot. So eat up, and enjoy!


  • 5 cups cherry tomatoes
  • 2 ½ tablespoons chopped garlic, divided
  • 5 teaspoons chopped fresh thyme, divided
  • 5 teaspoons olive oil, divided
  • ½ teaspoon salt, divided
  • ½ teaspoon freshly ground black pepper, divided
  • Vegetable oil cooking spray
  • 2 cups fresh corn
  • 1 lb sea scallops
  • 2 teaspoons balsamic vinegar
  • 3 tablespoons chopped fresh herbs such as parsley, basil, chives or a combination, divided
  • 2 cups arugula

Heat oven to 375°. In a bowl, combine tomatoes with 2 tbsp garlic, 3 tsp thyme, 3 tsp oil, ¼ tsp salt, and ¼ tsp black pepper. Coat a rimmed sheet pan with cooking spray; spread tomato mixture on pan in a single layer. Bake, stirring once or twice, until tomatoes are soft and slightly charred—about 20 to 25 minutes.

Stir corn into tomato mixture. In same bowl, toss scallops with remaining 2 tsp thyme, 2 tsp oil, ½ tbsp garlic, ¼ tsp salt, and ¼ tsp black pepper. Place scallops on top of tomato mixture, and bake until scallops are just cooked through—about 12 to 15 minutes. Transfer scallops to a plate, and cut in half. Stir vinegar and 2 tbsp herbs into tomato mixture. Divide arugula, tomato mixture and scallops among 4 bowls; sprinkle with remaining 1 tbsp herbs.Serves 4.

Do you know a great one-pot healthy recipe? Share your go-to dish in the comments below!