Do you ever get home from work so late that you don't feel like standing in the kitchen for a while to make dinner, but also can't bear another night of take out?

You're in luck. There are many ways you can make your own healthy meals in 20 minutes or less, without resorting to a frozen dish or a fat-laden fast food meal.

While you may think it takes time to cook a balanced meal, that's not always the case. Knowing how to cook certain foods the right way can save you a ton of time while still keeping the calories down!

We've found five recipes that are both healthy and easy to make to get you through this week of cooking. From salmon to pork chops and stir-fries, these recipes are rich in protein and fiber, and all come in under 450 calories.

So whether you're rushing at home with your kids, or just want to make something quick when you get home for the gym, follow our weekly guide below:

Monday: Wild mushroom and chicken stir-fry

A stir-fry is a quick an easy meal, but some aren't as nutritious as others. This protein-packed dish, at 203 calories, uses boneless chicken breast, veggies, and fat-free, lower sodium chicken broth for a healthy, flavorful taste.

Per serving: 203 calories; 5g fat, 7.4g carbohydrates, 28.4g protein, 1.7g fiber

Tuesday: Sweet-spicy glazed salmon

This heart-healthy salmon dish is full of flavor with just four ingredients. The salmon – which boasts a large amount of Omega-3s – just needs to broil for 12 minutes.

Per serving: 252 calories; 10.3g fat, 11g carbohydrates, 27.7g protein, 0.1g fiber

Wednesday: Barbeque rubbed pork chops

This recipe uses lean loin pork chops, which are low in saturated fat and sodium and high in protein. This meal, at 277 calories, gets its succulent flavor from chili powder, cumin, all spice and red pepper.

Per serving: 277 calories; 10.5g fat, 4.3g carbohydrates, 38.8g protein, 0.5g fiber

Thursday: Whole-wheat fettuccine with shrimp and peas

This simple, healthy pasta dish uses whole wheat fettuccine, and a tiny bit of garlic, olive oil, and dried rosemary for a nice taste. Stir all the ingredients together in a pan, and you'll have this dish ready in just a few minutes!

Per serving: 341 calories; 10g fat, 47g carbohydrates, 17g protein, 6g fiber

Friday: Steak quesadilla

You don't always have to load up on fat and calories to enjoy a nice Mexican meal. You'll just need 100-calorie tortillas, steak, beans, cheese and several veggies for this delicious and fiber-rich recipe.

Per serving: 404.7 calories; 20.7g fat, 38.8g carbohydrates, 26.3g protein, 8.4g fiber