POPSUGAR Fitness

5-Minute Meals (For Breakfast, Lunch, and Dinner!) That Blast the Fat

Aug 13 2014 - 3:06am

Think you don't have time to eat healthy? Not true. These recipe ideas from Self [1] take only five minutes to make.

Lack 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 five minutes flat. That's less time than take-out!

Source: Thinkstock [2]

Breakfast

Apple-Cinnamon Breakfast Pizza:  Apples are packed with filling fiber [3], 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 midmorning munchies. This delicious breakfast pizza (photo above) is a great way to enjoy apples and peanut butter together and only takes minutes to make. Top a whole-wheat tortilla with 1 tablespoon peanut butter, a thinly sliced apple, and a sprinkle of cinnamon.

Omelet in a Mug: This is a delicious and filling breakfast that you can take with you! Protein-packed eggs [4] help peel off the pounds. In fact, one study found that dieters who ate eggs for breakfast lost 65 percent 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, and stirring in a handful of chopped broccoli florets, chopped carrots, and 2 tablespoons shredded cheese. Microwave mixture in the mug for one 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.

Source: Ron Manville

Lunch

Salmon and Chickpea Lettuce Wraps: One study found that women who ate oily fish, such as salmon two to four 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 wrap (above), drain one small can of wild salmon and toss with ½ cup chickpeas, 1 tablespoon olive oil, 1 tablespoon chopped sun-dried tomatoes, and a sprinkle of dried dill. Serve in bib lettuce leaves.

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 low-fat 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 low-fat cottage cheese, 1 cup baby spinach, and ¼ cup marinara sauce. Slice the potato open, stuff with cottage cheese mixture, sprinkle with 1 tablespoon mozzarella cheese and a dash of an Italian herb blend. Then microwave one minute more until heated through.

Source: Ron Manville

Dinner

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 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 ounces roast beef, ⅓ cup sliced mushrooms, 3 slices of red onion, and 1 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.

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 grams fiber daily absorb up to six 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 tablespoons nonfat plain Greek yogurt, and 2 tablespoons salsa. Microwave mixture for 30 seconds or until warmed through. Serve with baby carrots and bell pepper strips.

Source: Ron Manville


Source URL
http://www.fitsugar.com/fitness/5-Minute-Recipes-35464736