5-minute dinner formula for hectic days

The video on how to eat healthier with a super busy job has been doing pretty well compared to my other videos, so let's continue that conversation, shall we?

I'm so excited to share this post because, as you know, I absolutely love food and cooking. But I also get that life can get in the way of making homemade meals, especially if you're not as into cooking as I am.

I really felt this when I started my strategy consulting job, where 12-hour workdays were not uncommon. That’s when I realised just how important it is to have quick, easy, and tasty meal formulas to fall back on when things get hectic.

So today, I want to share a 5-minute dinner formula that always works—and honestly, prepping it is faster than deciding what takeout to order.

The formula

The formula is simple: tortilla + protein + fat + veggies + yoghurt dressing.

The tortilla acts as a convenient base and a carb source, holding everything together so you can easily eat while finishing tasks before signing off for the day. Ideally, you'd set aside dedicated time for meals, but the reality is often quite different, especially with a busy job.

Protein, as the main building block of the meal, help keep it filling and satisfying.

Fats also play a role in keeping you full and are important for nutrient absorption.

Veggies give you fibre, vitamins, and macronutrients, plus they help support your gut microbiome.

Finally, the yoghurt dressing is an additional protein source, and when seasoned well, it adds a lot of flavour to the meal.

Now, let’s get into the recipes.

I’ve prepared one meat, one fish, and one vegan option.

Recipe 1 - meat option

The first recipe takes me straight back to my childhood when chicken was my go-to dish, no matter the time of day and served in any shape or form.

For this version, we’ll use ready-made roasted chicken as a convenient and quick protein source. If you're in Switzerland like me, you can find a roast chicken at Migros, but most grocery stores will also have them.

As a fat source, I chose aged cheese, which not only adds a decadent taste to the dish but is also a great source of calcium—a nutrient important for maintaining strong and healthy bones.

To keep things fresh and crunchy, I’ve added lettuce and tomatoes as the veggies, but the real star of the dish is in the garlicky Greek yoghurt dressing. It’s creamy, tangy, and just a bit spicy, giving the wrap some extra flavour but also keeping it juicy.

Ingredients You’ll Need:

Whole wheat tortilla
Roast chicken (shredded with two forks)
Rasped aged cheese (like Gruyère or Old Amsterdam) – 30g
Lettuce (a few leaves)
Tomato (sliced)
Greek yogurt (I use 0% fat, but full-fat works great, too) – 100g
Garlic – ½ clove, minced
Lemon juice – 1 tablespoon
Maple syrup (or your choice of sweetener like agave, honey, or sugar) – ½ teaspoon
Salt and pepper, to taste

How to Make It:

(Optional) Warm up the tortilla: Heat a dry pan over medium heat and lightly grill the tortilla on both sides until it’s warm but not crispy.
Prepare the dressing: In a small bowl, combine the Greek yoghurt, minced garlic, lemon juice, and maple syrup. Stir until smooth and season to taste with salt and pepper.
Shred the chicken: Using two forks, pull apart some of the roast chicken into bite-sized pieces. Feel free to add some roast chicken skin for more flavour and extra fats.
Assemble the wrap:
- Lay the tortilla flat on a sheet of aluminium foil (this makes wrapping and eating easier).
- Arrange the lettuce leaves and tomato slices across the tortilla.
- Top with the shredded chicken.
- Sprinkle the grated cheese evenly over the filling.
- Drizzle the garlicky yoghurt dressing over everything.
Wrap it up: Roll the tortilla tightly around the filling, using the foil to help hold its shape. Serve immediately and enjoy.

The result is a wrap that's fresh, flavorful, and super quick to make. Whether you’re short on time or just craving something simple yet satisfying, this recipe is a winner every time.

Recipe 2 - fish option

This next recipe is something I threw together on a busy weekday night, and I was pleasantly surprised by how it turned out.

This Mexican-inspired dish is simple, fresh, and full of flavour.

The hero of the show is shrimp, full of omega-3s, selenium, and zinc—nutrients that support a healthy immune system. For the fat source, we’ve got creamy avocado, while cabbage and fresh cilantro (if you like it) add crunch and brightness to the dish.

Ingredients You’ll Need

Whole wheat tortilla – Mine are about 60g each.
Frozen shrimp – I prefer the larger ones because they’re juicier and more satisfying. I'm going with a portion of about 150-200g.
Avocado – One-half (around 60-80g).
Red cabbage – About ¼ of a small head.
Greek yoghurt – 100g (again, I use low-fat, but full-fat works just as well).
Lemon juice – From half a lemon.
Sweetener – One teaspoon of your choice (e.g., honey, maple syrup, agave) or half a teaspoon of sugar.
Seasonings for shrimp – Garlic powder, onion powder, and paprika - about half a teaspoon each.
Salt and pepper, to taste.
(Optional) Fresh coriander – To sprinkle on top.
(Optional) Sriracha – For some spiciness.

How to Prepare

Warm the Tortilla (optional): Just like in the previous recipe, you can lightly grill your tortilla in a dry pan until it’s warm and slightly browned. This adds a toasty flavour, which I prefer, but I know not everyone is a fan. Once done, transfer it to a sheet of aluminium foil for easy wrapping.
Cook the Shrimp:
- Add the frozen shrimp to a pan with some water and season with garlic powder, onion powder, paprika, salt, and pepper.
- Cook over medium-high heat for 3-4 minutes until the shrimp turn pink and opaque. By this point, the water should mostly evaporate, leaving you with tender, juicy, and perfectly seasoned shrimp.
- (Alternative method): You can fry the shrimp in a tablespoon of oil of your choice, but I find boiling them keeps them juicier and lets the flavours soak in better.
Make the Coleslaw:
- Shred the cabbage finely using a grater or knife.
- In a bowl, combine the cabbage with the Greek yoghurt, lemon juice, sweetener, and a pinch of salt and pepper. Mix until everything is evenly coated.
- For extra spice, you can add a bit of minced garlic to the coleslaw.
Assemble the Wrap:
- Start by spreading the coleslaw across the tortilla.
- Add slices of avocado on top of the coleslaw.
- Pile the cooked shrimp over the avocado.
- Finish with a sprinkle of fresh coriander and a drizzle of sriracha if you like a bit of heat.
Wrap It Up and Serve: Roll the tortilla tightly around the filling, using the foil to help keep it in shape. Serve immediately and enjoy.

Why You’ll Love This Recipe

This dish is simple, fresh, and packed with flavour. It’s great for a quick lunch or dinner, and once you’ve made it a few times, you can make it without thinking. The shrimp are juicy, the coleslaw adds a bit of crunch, and the avocado brings it all together with its creamy texture. Plus, it’s full of nutrients and comes together in no time.

Recipe 3 - vegan option

Last but definitely not least, we’ve got a simple, vegan, cold option that’s full of fibre and perfect for when your only protein source on hand is a can of beans.

This recipe reminds me of my summer job as a rhubarb picker, which was physically exhausting. By the end of the day, I was too tired to cook but still needed something quick and filling. That’s when this 5-minute recipe came in handy.

Here, the protein source is canned beans. They’re packed with fiber, filling, and great for your gut microbiome. We’ll top it off with a creamy tahini yoghurt dressing, which not only adds a nice, Middle-Eastern-inspired flavour but also boosts the dish with some extra calcium, healthy fats and protein from the Greek yoghurt. For some texture, we’ll add salad greens, tomatoes, and cucumbers.

Ingredients You’ll Need

Whole wheat tortilla
Canned black or red beans – about 200g per portion
Tahini – 30g
Greek yogurt – 100g
A handful of salad greens (your choice)
Tomato – 1 small
Cucumber – about 1/3 of a big one
Spices for the beans: smoked paprika, chilli flakes, cumin, onion powder, salt, and pepper
Lemon juice – 1 tablespoon

How to Prepare

Grill the Tortilla: Start by grilling your tortilla, just like in the previous recipes.
Prepare the Beans: Drain the canned beans and give them a quick rinse. Then, mash them up roughly with a fork. Add your spices (smoked paprika, chilli flakes, cumin, onion powder, salt, and pepper) and mix everything together. You want the beans to be well-seasoned and flavorful.
Make the tahini yoghurt dressing: In a small bowl, combine tahini, Greek yoghurt, and lemon juice. Mix until smooth, then season with salt and pepper to taste. This dressing is creamy and tangy and adds some moisture to the dish.
Prepare the Veggies: Chop your tomatoes and cucumber into small cubes. Season with a bit of salt and pepper to taste. The freshness and texture of the veggies will balance out the smooth and hearty bean mash and tahini dressing.
Assemble the Wrap: Spread the mashed beans over the grilled tortilla, then top with the salad, tomatoes, and cucumbers. Drizzle the tahini yoghurt dressing on top, and you're done.

Why You’ll Love It

This dish is quick, easy, and full of protein, fibre, healthy fats, and fresh ingredients. It’s perfect for busy days when you need something filling but don’t have much time to cook. Plus, it’s vegan, making it a good option for plant-based meals.

Wrapping up (no pun intended)

That's about it - hope you enjoyed it.

This has become one of my go-to weeknight dinner formulas, and I hope it inspires some easy, delicious meals for you, too.

If you enjoyed this article, let me know – I'd love to share more 5-minute meal formulas for busy professionals because I know how important they have been for me when working as a strategy consultant.

Next week, I'll be releasing a video where I prep these meals on camera, so check it out if you're interested in seeing the process up close.

Speak next week xx