Meal Idea

Healthy Fast Food

Here is a solution to eating nourishing and satisfying food for a meal made in minutes! This is a great idea for lunch or dinner for a fast meal to put on the table when time is crunched. 

  • Salmon burger
  • Right Rice
  • Roasted broccoli & cherry tomatoes (in the air fryer)

The salmon burger I used was found in the frozen section at Aldi with a light teriyaki flavor.  Use any variety of a salmon burger you enjoy.

Right Rice is a product that is made from vegetables including: lentil flour, chickpea flour, pea fiber, rice flour, sunflower oil and sea salt.  It cooks extremely fast.  First you boil water, once water is boiling, add Right Rice.  Cover immediately and remove from heat. Let rice stand covered for 10 minutes off heat and fluff with a fork once cooked. I thought Right Rice tasted much better than pastas made from lentil and chickpeas, but that is my opinion.  It does provide 5 grams of fiber and 10 grams of protein per serving.


Broccoli and cherry tomatoes were placed in the air fryer basket and lightly coated with a non aerosol cooking spray.  I cooked them at 400 degree for about 5 to 7 minutes. After cooking, I seasoned with Trader Joe’s Everything But the Bagel Seasoning.   Roasted broccoli is one of my favorite veggies in the air fryer because it become crispy and nutty.  The flavor is amazing and brings a whole new life to broccoli (plus I need to use up lots of fresh broccoli). 

If these options are not your favorite, no problem!  Here are my tips to make it work for you. 

  • Find a heat-and-eat source of protein: precooked chicken breast strips, plant-based protein sources, tuna or any leftover proteins.
  • Other high-fiber filling carb sources may include: baby potatoes, 90-second rice/quinoa, cooked lentils, or frozen pasta
  • Pick your favorite vegetable and roast in the air fryer. Spray with a non aerosol spray and roast at 400 degrees for about 5 to 8 minutes. Each vegetable will vary with cooking time.