20-Minute Cookbook
By: Ariana Aghaeinia, dietetic student at the University of Toronto, reviewed and edited by registered dietitians and nutritionists at JM Nutrition, JM Nutrition Team
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In today’s bustling world, finding the time to cook nutritious and hearty meals can be challenging. Whether you’re working long hours at the office, pulling late night study sessions, or just constantly on the go, eating well doesn’t need hours spent in the kitchen.
With the right recipes, however, you can prepare meals that hit your nutrition goals while staying within your schedule.
This 20-minute cookbook provides a handful of individually-portioned, easy, quick, and nutritious recipes to meet your different needs. Essentially, it’s meant to help you hit your protein goals, get an energy boost, or have some mindful snacks for those all nighters.
Whatever it may be, you can be sure that these recipes can be made in 20 minutes or less, with whole ingredients that don’t break the bank.
20-minute Cookbook Goals
1. Protein Goals
Protein supports immunity, keeps you feeling full longer and fuels muscle growth–just ask our sports dietitians.
It also helps balance energy levels throughout the day, so you’re not reaching for snacks every hour. These quick, tasty recipes each pack over 20g of protein, helping you meet your daily goals without too much time spent in the kitchen.
Take a look at these 20-minute cookbook high-protein meals:
Greek Yogurt Tuna Wrap
With over 30g of protein, this quick recipe is ideal for those looking to build muscle or stay full during busy workdays.
Prep time: 5 minutes
Ingredients:
- 1 wrap
- 2 tbsp greek yogurt
- 2 tsp mayonnaise
- 1 can tuna (in water)
- ¼ red onion
- ¼ tsp black pepper
- ⅛ tsp salt
- ½ stock celery (optional for extra crunch)
Instructions:
1. Chop the red onion and celery. Add to a bowl.
2. Add greek yogurt, mayonnaise, black pepper, and salt to the bowl. Mix until combined.
3. Drain tuna and add to the rest of the ingredients, ensuring everything is fully incorporated.
4. Add mixture to the wrap. Enjoy.
Creamy Red Lentil Stew
Packed with plant-based protein and fibre, this stew is an excellent choice for vegetarians or those managing blood sugar levels, as it promotes steady energy release throughout the day!
Prep time: 5 minutes
Cook time: 20 minutes
Ingredients:
- ½ cup red lentils
- ½ of small onion
- 1 clove garlic
- ¼ tsp paprika
- ¼ tsp garlic powder
- ¼ tsp onion powder
- ¼ tsp salt (more can be added to taste)
- 1 tsp olive oil
- 1 tsp tomato paste
Instructions:
1. Heat pot to medium high and add in olive oil. In the meantime, dice the onions and garlic.
2. Add diced onions to oil, stirring occasionally until slightly golden.
3. Add in diced garlic, and stir until both the onion and garlic are aromatic.
4. Add in tomato paste, mixing with the onion and garlic.
5. After one minute, add in 1 ½ cups of water, along with the lentils.
6. Add in the paprika, garlic powder, onion powder and salt.
7. Let simmer for 20 minutes, or until lentils are mushy.
8. Top with a drizzle of honey, and enjoy with some warm bread.
Vanilla Berry Protein Smoothie
This smoothie is ideal for athletes needing a quick post-workout recovery. Its mix of protein and antioxidants helps repair muscles and fight inflammation.
Prep time: 5 minutes
Ingredients:
- 1 cup milk of choice
- 1 scoop vanilla protein powder
- ½ cup greek yogurt
- ½ cup frozen berries
Instructions:
1. Add milk, protein powder, greek yogurt, and frozen fruit to a blender.
2. Blend on high until everything is combined in a smooth consistency.
3. Add a teaspoon of honey for additional sweetness if desired, and enjoy.
2. Energy Boost Goals
No 20-minute cookbook would be complete without a mention of snacks that help boost energy.
Carbs often get a bad reputation, but they’re essential to help fuel our bodies and brains. In fact, carbohydrates are the only source of energy our brain can use, which makes them essential for staying sharp and focused.
Having a carb-rich snack before hitting the gym can also help you power through your workout and make sure you’re not running on empty.
Whether you need a quick pick-me-up during a hectic day or are getting ready for a workout, the right carbs can give you the energy boost you need.
Sweet Potato Dip
This handy dip is packed with complex carbs and antioxidants, perfect for boosting your energy in the middle of the day without a crash.
Prep time: 5-10 minutes
Cook time: 12-15 minutes
Ingredients:
- 1 medium sweet potato
- ½ cup cooked chickpeas
- 1 tbsp tahini (can be substituted for nut butter)
- ¼ tsp salt
- ¼ teaspoon pepper
- ¼ tsp garlic powder
- ¼ tsp onion powder
Instructions:
1. Peel and cube sweet potato. Boil for 12-15 minutes, or until soft.
2. Add to the blender, along with cooked chickpeas, tahini, salt, garlic powder, onion powder, and pepper.
3. Pulse ingredients to combine before fully blending. Add a tablespoon of water between blending until desired consistency is reached.
4. Enjoy with some warm bread.
Creamy Avocado Pasta
The ultimate quick comfort food, this pasta is loaded with healthy fats, fibre and energizing carbs. It’s a fantastic meal for fuelling up before a big presentation or a gym session, keeping you sharp and satiated.
Ingredients:
- 1 cup penne pasta
- 1 ripe avocado
- 2 tbsp cottage cheese
- ¼ tsp salt
- ¼ tsp pepper
- ¼ tsp garlic powder
- ¼ tsp onion powder
Instructions:
1. Prepare pasta per package instructions
2. While pasta is boiling, mash avocado into a bowl until smooth.
3. Add in the cottage cheese, salt, black pepper, garlic powder and onion powder.
4. Drain pasta and add to the avocado mixture. Mix until smooth.
5. Top with some cracked pepper and enjoy.
3. Mindful Snack Goals
We’ve all been there—mindlessly munching on chips or cookies while working or studying, not really paying attention to what (or how much) we’re eating.
Processed foods are especially tempting, with their intense flavours that keep us reaching for more without thinking twice.
But with a little intention, snacking can be a chance to fuel our bodies with wholesome foods that actually satisfy cravings and keep us energized.
And for some of us, having smaller, balanced snacks throughout the day can be more effective than big meals, especially during those marathon study sessions or packed workdays.
Roasted Chickpeas
This crunchy vegan snack is perfect for those looking to curb cravings without sacrificing nutrition. High in fibre, protein, and a plethora of vitamins and minerals, these chickpeas are the perfect healthy savoury snack.
Prep time: 5 minutes
Cook time: 20 minutes
Ingredients:
- 1 can of cooked chickpeas
- 1 tbsp olive oil
- ½ tsp salt
- ¼ tsp black pepper
- 1 tsp paprika
- ½ tsp garlic powder
Instructions:
1. Preheat oven to 425ºF.
2. Drain chickpeas and pat completely dry before adding to a bowl.
3. Add salt, black pepper, paprika, garlic powder and olive oil to bowl and toss, making sure all chickpeas are coated evenly.
4. Place in the oven for 20 minutes, or until golden.
5. Let cool for 5 minutes and enjoy.
Greek Yogurt Apple Dip
This dip, with its protein and healthy fat content, is excellent for those craving a satiating sweet treat without spiking their blood sugar levels.
Related: Dietitian for diabetes management
Prep time: 5 minutes
- 1 apple, sliced
- ¾ cup greek yogurt
- 1 tsp honey
- ¼ tsp cinnamon
- 1 tsp nut butter (peanut or almond)
Instructions:
Simply combine greek yogurt with honey, cinnamon, and nut butter, mixing until combined. Dip apples in mixture and enjoy.
Banana Oat Balls
These energy bites are great for on-the-go snacking or as a pre-workout fuel source. They provide a balanced mix of carbs and healthy fats that will keep you highly satiated.
Related: How to Eat Healthy and Well on the Go
Prep time: 5 minutes
Freeze time: 20 minutes
Ingredients:
- ½ banana
- ½ cup rolled oats
- ½ tsp cinnamon
- 1 tbsp almond flour
- Pinch of salt
- 1 tbsp nut butter (peanut or almond)
- Handful of mini chocolate chips or raisins (optional)
Instructions:
1. Mash banana in the bowl.
2. Add nut butter, cinnamon, and salt to the banana and mix until combined.
3. Add in the rolled oats, almond flour, and chocolate chips/raisins, folding them in until fully incorporated.
4. Shape into balls and put in the freezer for 20 minutes. Enjoy.
20-Minute Cookbook Final Thoughts
No matter what your day throws at you—long hours, late nights, or a packed schedule—these recipes are here to keep you fuelled and feeling good. This cookbook is your shortcut to tasty, nourishing meals that fit right into your life.
Conclusion
We hope that the 20-minute cookbook was helpful. If you have any comments or ideas that you feel should be added to this cookbook, by all means, get in touch with us and let us know.
If you’re interested in working with a dietitian one-on-one, book a free consultation and we will certainly provide assistance.
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About author:
Ariana Aghaeinia is a nutritional sciences, pharmacology student at the University of Toronto and a dietetic student-volunteer at JM Nutrition and author of the 20-minute cookbook.
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JM Nutrition is a nutritional counselling service by registered dietitians and nutritionists. Primary office: JM Nutrition Toronto. Main areas of service: JM Nutrition Ottawa, Vancouver, Halifax, Calgary, Edmonton, Winnipeg, Montreal.
