7 Quick and Healthy Meal Ideas for Busy Firefighters

By: Katie Breazeale, MS, RD, LD

Sometimes you need food fast, but prepping and cooking take time.  Below are some fast, easy, and healthy options that can be made in 40 minutes or less.

Stir Fry. This is one of the simplest meals you can make.  Microwave brown rice, buy frozen stir-fry vegetable blends, and pick your protein. Beef and shrimp will cook fastest, but to cook chicken faster cut it into thinner pieces. Pick your sauce, and you have a meal in 15-20 minutes.  Not to mention, it is well-balanced with grains, vegetables, and protein.

Sloppy Joes. I don’t mean the ones from a can, but homemade.  It is fast to cook ground meat and add the ingredients for the sauce.  Another great option is to make it in large batches, and all you need is a whole-grain hamburger bun.  Add a side of fruit to make the plate more colorful!  

Turkey Burgers. Simple and healthy.  Healthy doesn’t always mean complex.  A great turkey burger is just as healthy, providing a lean protein source, whole grains from the bun, and, depending on your side, potentially fruit, vegetables, or yogurt.  There are so many recipes for turkey burgers now with peppers, green chilis, Greek variations, or plain.  Did you know you can bake your burger patties in the oven to do a large quantity at once?  Bake at 350 degrees for 20-30 minutes or per the instructions on the box.

Spaghetti with meat sauce. It’s a classic meal that has it all: protein and carbs.  It is also a dish that anyone can cook. It also is great for making large batches!  Try making your own sauce when you can to cook healthier. And with an assortment of noodle alternatives, you might find something that is just as satisfying as regular pasta.

Cajun Chicken Pasta. I love dishes where everything goes into the skillet.  Skillet meals are great because while the pasta cooks, you do everything else, so the meal is ready in 30 minutes.  For faster chicken options, use rotisserie chicken to shred and add to the meal.  

Turkey Tacos.  I love turkey tacos as a quick and easy meal.  Ground turkey cooks quickly and has a lower fat content than beef.  For added fiber, you can also have pinto beans and brown rice on the side.  These tacos can be made in 20 minutes.  Everyone can add toppings of their choice, and there are only 3 items you have to cook/prep.  Use ready rice in the microwave!  Great toppings include salsa, cheese, lettuce, pico, black olives, fresh tomato, or fresh avocado.   

Sheet Pan Pancakes. This can be done in 40 minutes or less.  You can make pancake batter and put in the refrigerator for later.  The other great part about sheet pan pancakes is making several types in one pan.  Add blueberries to part of the pan, cinnamon or banana!