By Sarah-Jane BedwellLack of
time is the main obstacle that prevents us from keeping our focus to eat
healthy and reach our fitness goals, despite our best intentions. Most
of us know what healthy foods we should be eating, but putting
it into practice during our nonstop days is another story. That’s why
I’ve got two breakfast ideas, two lunch ideas and two dinner ideas for
you that are ready in 5 minutes flat. hat’s less time than take-out!
BREAKFAST
Omelet in a Mug
This is a delicious and filling breakfast that you can take with you!
Protein-packed eggs help peel off the pounds. In fact, one study found
that dieters who ate eggs for breakfast lost 65% more weight than those
who didn’t eat eggs for breakfast, even though they ate the same number
of calories! Make this breakfast in minutes by spraying a mug with
cooking spray, beating one egg in it, stirring in a handful of chopped
broccoli florets and chopped carrots and 2 tbsp shredded cheese.
Microwave mixture in the mug for 1 minute, stir and then microwave for
30 seconds more or until egg is set. Serve with a dollop of salsa and
enjoy on the go.
Apple-Cinnamon Breakfast Pizza
Apples are packed with filling fiber, so including them in your meals
helps to promote weight-loss because you’ll fill up on less calories.
Plus, the healthy fats in peanut butter keep you satisfied longer to
prevent diet-wrecking mid-morning munchies. This delicious breakfast
pizza is a great way to enjoy apples and peanut butter together and only
takes minutes to make. Top a whole-wheat tortilla with 1 tbsp peanut
butter, a thinly-sliced apple and a sprinkle of cinnamon.
LUNCH
Italian-Style Loaded Potato Potatoes
contain resistant starch, a carbohydrate, which studies have shown may
encourage the burning and shrinking of fat cells. I’ve added cottage
cheese since lowfat dairy foods aid in weight loss by providing nine
essential vitamins and minerals and loads of protein for very few
calories! To make this satisfying meal in five minutes flat, poke a few
holes in a small potato with a fork. Microwave for four minutes.
Meanwhile, stir together ½ cup lowfat cottage cheese, 1 cup baby spinach
and ¼ cup marinara sauce. Slice the potato open, stuff with cottage
cheese mixture, sprinkle with 1 tablespoon of mozzarella cheese and a
dash of an Italian herb blend. Then microwave 1 minute more until heated
through.
Salmon and Chickpea Lettuce Wraps One
study found that women who ate oily fish, such as salmon 2-4 times per
week had the lowest levels of body fat. You don’t have to be able to
cook fish to get this benefit! To make a salmon and chickpea lettuce
wraps (below), drain one small can of wild salmon and toss with ½ cup
chickpeas, 1 tbsp olive oil 1 tbsp chopped sun-dried tomatoes and a
sprinkle of dried dill. Serve in bib lettuce leaves.
DINNER
Mexican-Style Chicken and Rice
The fiber in this meal from the beans and the brown rice can help you
slim without even trying! People who eat at least 34 g fiber daily
absorb up to 6 percent fewer calories, studies suggest. Microwave a
pouch of whole-grain brown rice. Mix ½ cup of rice with 1 cup of pulled
rotisserie chicken, ¼ cup black beans, 2 tbsp nonfat plain Greek yogurt
and 2 tbsp salsa. Microwave mixture 30 seconds or until warmed through.
Serve with baby carrots and bell pepper strips.
Real Quick Roast Beef Melt
Most people think of beef as a fattening food, but roast beef deli meat
is as lean as chicken or turkey and is loaded with lean muscle-building
nutrients like protein, iron and zinc! Plus, the pepper used to flavor
this sammie (below) has fat-fighting power from the compound peperine,
which studies have shown helps to reduce the activity of genes that form
fat cells. To make, top 2 slices of whole-wheat bread with 3 oz. roast
beef, 1/3 cup sliced mushrooms, 3 slices of red onion and one slice of
reduced-fat provolone cheese. Toast under broiler until cheese melts.
Then sprinkle generously with fresh black pepper and finish by topping
with arugula and mustard.d
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