4 Simple Strategies To Make Healthy Meals FAST

by lydia on August 4, 2014

When it comes to making healthy meals for yourself or your family, do you find yourself saying the following:

I’m running out of ideas for meals

I don’t know what to eat

I don’t want to spend a lot of time in the kitchen


If any of those phrases have come out of your mouth, then this video and post are for you!

 4 Simple Strategies To Make Healthy Meals Fast

  1. Bone Broth – Always have bone broth on hand. I keep 1 quart of bone broth in my refrigerator so I can use it any time I want. If you aren’t making your own bone broth or don’t want to, you can buy it from your local farmer’s market or online. US Wellness Meats is a great source, OR Wise Choice Market. Bone broth is like ‘spackle for your gut‘!
  2. Frozen Veggies -  Always have an assortment of frozen veggies (that you currently tolerate) in the freezer. They come in super handy when you don’t have a meal plan in place or you just want meal prep to be a bit easier. I can pull out some veggies and whip up a meal in 10-15 minutes flat with frozen veggies.
  3. Easy Cuts of Meat – Think cuts that can either defrost quickly or cook quickly. Cuts such as, ground meat, stir fry beef, boneless chicken thigh meat or fish. Fish is my favorite meal because it cooks up so fast. I can pull out one of these cuts from the freezer in the morning OR if I forget, I can place it in a bowl of warm water to thaw quickly. These all make a quick saute, stir fry or baked/poached fish. We love parchment packets for white fish.
  4. Leftover Starches – Always make a double batch of whatever starch you are consuming. For example; we eat rice a couple times per week. I make a double batch and save some for another meal or for leftovers. (see my Turmeric Basmati Rice recipe below)

My Morphed Gut-Healing Meal



Meal #1 – 2 scrambled eggs with sea salt and thyme cooked in duck fat, with pickled radishes. A bowl of soup with chicken broth, turmeric rice, green beans, kale, bell peppers, sun dried tomatoes, basil, sea salt and some duck fat! Simple: Add all ingredients in a pot, bring to simmer and heat for about 10 minutes until all veggies are tender.

Meal #2For lunch I morphed my soup – I added some pieces of wild cod, some coconut milk, lime juice, and ‘whallah’- a whole new meal in just 10 minutes!


Turmeric Basmati Rice: A Side Dish & Staple in My Home

Turmeric Basmati Rice

Turmeric Rice
  • 2 cups raw jasmine or basmati rice
  • 4 cups broth, or water with 2 Tbsp. Great Lakes Gelatin
  • 1 tsp. sea salt
  • 4 Tbsp. duck fat or butter
  • 1 tsp. turmeric powder
  1. Rinse rice until the water runs clear. Add to pot with broth, sea salt, turmeric and duck fat. Place lid on and bring to a boil. As soon as it boils, turn heat to low, and cook for 20 minutes. Take off heat but leave the lid on and let set for another 5-10 minutes.

 Did you find this post helpful? If so please share in the comments below.

Do you have ideas or tips to add to this list? We’d love to hear them too!




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{ 4 comments… read them below or add one }

Rachel Orie August 5, 2014 at 3:27 pm

These are great tips! I also like to have a couple spice mixes pre-made so that I can just sprinkle them into burgers or onto chicken in my crockpot or something. Also, having frozen ice cubes of lemon and lime juice cuts down on time needed to slice and squeeze!


lydia August 5, 2014 at 6:31 pm

Those are some good tips too Rachel -thanks for sharing them!


Deb August 6, 2014 at 5:22 pm

Any healthy ideas that DO NOT include the use of meat or any type of fat from animals? My stomach was at its worse when I ate meat. I’ve been animal free for 8 years, never felt better, but could use some recipes that do not include any type of meat products!


lydia August 10, 2014 at 7:52 am

I used to have the same problem with meat but it was because I did not have enough stomach acid – a very common problem for many people.

I do not have suggestions to replace strategy #1 or #2 because I do not eat an animal free diet myself.


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