Quick Meal Ideas
Easy Weight Loss Recipes
Quick meal ideas are only limited by your imagination. Good clean food should be simple. If it isn't, it probably shouldn't be part of your plan.
If you have more than a handful of ingredients, if you require boatloads of condiments, or if you can't pronounce what you're eating, you probably shouldn't be putting it in your mouth.
Eating right and choosing foods that will propel people forward in the right direction is probably the biggest obstacle we experience in making fitness a lifestyle. Many of us were raised surrounded by unhealthy meals and eating patterns. We work with people who live on take-out filled with wonky ingredients. And, we truly are a fast food nation.
So, yes, it can be tough... But you must get tough!
Almost any meal can be modified and be included in a healthy eating plan. You can reduce fat in classic baked dishes. You can saute veggies in broth instead of oil. You can choose low sugar condiments. All these things have their place.
But really, most people eat the same basic 10 foods, in some form or another, day in and day out. This goes for healthy eaters and junk food eaters, alike. If you write down your daily meals for three days (which I always highly recommend to my clients,) you'll be shocked at the actual number of foods you eat. I always ask people to do this when they try to use the excuse that diets are "limiting" or "boring." That just doesn't fly.
So simple, easy-to-prepare foods are what we're after here. Nutritious stuff to get the most bang for your buck. Remember to modify your meals to suit your caloric needs. Try a handful of these quick healthy meals this upcoming week. I made these recipes to serve one, which makes it easy to try and see portion sizes. But, make it easy on yourself and cook up larger batches and spread it out over a few days.
Portabello Flatbread Fold
Flatbread rocks. No yeast, no bloating, low calories, and in comes in yummy varieties.
Ingredients:
1 large portabello cap, chopped
1/2 yellow bell pepper, diced
1/4 onion, diced
1/3 avocado diced
1 tsp red wine vinegar
1/2 tsp oregano
tasty, low-cal flatbread of choice
salt, pepper, hot sauce to taste
Directions:
Saute the mushrooms, peppers, and onions with the vinegar and oregano. Season to taste.
Place the mixture on one side of the flatbread and sprinkle the with avocado chunks. Fold over and enjoy.
I usually double or triple the filling and have it for a few meals. It takes the same amount of time with no extra work. This dish is low calorie, has no cholesterol, and no junk.
Green Creamy Oats
This creamy quick meal idea simply combines quick cooking oat bran and iron-rich spinach.
Ingredients:
1/4 cup oat bran (not oatmeal - it's finer and creamier - look in the health food store)
1/2 cup water
favorite seasonings (Ms. Dash, Adobo, Spike, etc.)
1 cup of frozen spinach
1 tsp olive oil (optional)
1/2 tsp vinegar
braggs liquid aminos or soy sauce(to taste)
Directions:
Bring the oat bran and water to a boil. Cover and simmer for a 5 minutes. Uncover, stir, and continue to cook for a few minutes. When thick and creamy, add olive oil (if using) and season with your favorite seasonings. Set aside. Boil spinach for a few minutes and drain thoroughly. Season with the vinegar and soy sauce. Put the oats in a bowl and top with the spinach.
This simple healthy meal can be modified to suit your tastes. Use whatever veggies you have on hand. If cheese fits into your meal plan, it can be added to the oats during the last minute of cooking. You get your greens and grains in a one-bowl dish.
African Quinoa Power
This awesome weight loss recipe takes advantage of the protein packed pseudo-grain, quinoa.
Ingredients:
1/4 cup quinoa
1/2 cup water
seasoned salt to taste
1/4 tsp chili powder
1/2 cup cooked black beans
1 cup steamed broccoli, cut into small pieces
shake of smoke seasoning
1 tsp lemon juice
salt and pepper to taste
Directions:
Bring the quinoa and water to a boil. Cover and simmer for 10-15 minutes, until quinoa is tender. Add the remaining ingredients. You can toss it all into containers and reheat when needed. You get your protein, greens, and carbs in one simple dish. Yea. For a little kick, try adding green jalapeno hot sauce. Mmmmmm.
I'm always coming up with new food ideas for my clients to try and help them tweak their favorite dishes to incorporate healthier choices. Sign up for the newsletter to get more free, easy weight loss recipes.
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- Quick Meal Ideas and Weight Loss Recipes
- By Sunny
