21 Easy, Healthy Recipes for Busy, Tired People

"Everyone wants to eat better, but who has the time? The truth is, healthy eating is easier than you think. It's really about making small, smart choices consistently that can make a big difference over time, like cooking at home instead of going out, or cutting back on soft drinks. Focus on eating meals built around plants vegetables, beans, whole grains, nuts, and seeds paired with protein, healthy fats and, perhaps most important, flavors and textures that get you excited."

"(One note: Some of the dishes below call for miso paste and anchovies, which contain a good amount of sodium and may not be suitable for everyone. But they can be OK in moderation for most people. Think of it this way: If you cook most of your meals at home, you're already ahead of the game, since more than 70 percent of the salt in our diet comes from restaurant meals and heavily processed foods, according to the U.S. Food and Drug Administration.)"

"One reader calls Yossy Arefi's soup the perfect cozy soup. Chicken, brown rice and zucchini create a wholesome, hearty base, while the optional chile crisp adds gentle heat. Recipe: Ginger Chicken and Rice Soup With Zucchini Kay Chun's salmon lentil salad delivers fiber, protein and plenty of veggies in a lemon-and-scallion dressing that ties everything together. Pack leftovers for lunch the next day; this dish is every bit as satisfying cold as it is warm."

Healthy eating becomes manageable by making small, consistent choices such as cooking at home and reducing soft drinks. Meals should be built around plants — vegetables, beans, whole grains, nuts, and seeds — paired with protein, healthy fats, and appealing flavors and textures. Many weeknight recipes finish in 45 minutes or less, enabling regular home cooking. Miso paste and anchovies add sodium and may require moderation for some people, but home cooking generally lowers sodium intake compared with restaurant and processed foods. Examples include baked fish with olives and ginger; ginger chicken and rice soup; and a salmon, spinach, and lentil salad that packs well for lunch.

Read at cooking.nytimes.com