Here are some great healthy meals that you can make in just a few minutes. I am a horrible cook and I don't have time to shop, if I can do it you can too! If you are trying to gain muscle while losing fat then you need to be very strict with your nutrition and these meals fit the bill! These meals are truly easy, here are my standards:
Don't even have time for those quick recipes? Here are some that only require no cooking at all, just heating up! Each of these meals only requires:
- no more than two ingredients
- no chopping
- dirties no more than one dish
- takes no more than 5 minutes of my time
- high in protein, at least 20g protein in a 300 cal serving
- low in fat, no more than 5g fat in a 300cal serving
- high in fiber, at least 7g fiber in a 300 cal serving
- no simple carbohydrates
- minimal processing
| ScoobySnack Protein Bars I perfected this recipe for all you students and hard working folks out there who dont have time to eat 6 healthy meals a day but want to maximize your ability to gain muscle and lose fat. These are healthy, cheap, and convienient. They dont even involve cooking! The only problem with this is that they taste so good that you might be tempted to eat too many of them. These are meal replacmement bars, dont overuse them! Here is the recipe for my ScoobySnack Protein Bars. | |
| You "dont have time to cook"? You "cant afford healthy food"? Poppycock!! Here is a recipe that's really healthy, easy to make, dirt cheep, and FAST! Even students can make this. It takes about a minute per serving which is much faster than standing in the line at McDonalds and much healthier. Lentils are a wonder-bean. Tons of protein, fiber and vitamins. There is a reason that many people who dont want to eat meat or cant afford to eat meat choose lentils. | |
| Egg whites are a great source of protein, this recipe shows you how to make them a tasty complete meal - in 3min! | |
| Quinoa is a wonder grain, high in protein, high in fiber, and low in fat. Even I can cook it, just two ingredients: quinoa and salsa. Let it boil 15min and its done. Add a piece of fruit and its a complete meal. | |
| If you are trying to cut down on the calories to lose fat, peas are great because all the fiber fills you up without many calories. If you are trying to gain muscle peas are great because they are so high in protein. If you want, you can put some chunked chicken or salmon into the peas for more protein. | |
| Beans are an excellent source of protein and one of the cheapest. The fresh salsa provides a great flavor and some veggies. Add a piece of fruit for a complete meal. | |
| A home made protein shake from bananas, whey and OJ or milk. OK, I know this violated my two ingredient rule but I cut it some slack because it didn't dirty any pot. |
- can opener
- microwave
- blender
 | 2 biscuits (47g) 1.5 (360ml)cups nonfat milk 1 orange | 365 calories 3% calories from fat 19.5g protein 7.7g fiber | |
 | 1/2 cup (40g) dry oatmeal 1.5 (360ml)cups nonfat milk 1 plum | 315 calories 6% calories from fat 19.5g protein 5.7g fiber | |
 | 1 low fat TV dinner 2/3 cup frozen veggies | 320 calories 5% cals from fat 18g protein 6g fiber | |
 | 2/3 cup (95g) frozen mixed veggies 1 cup (260g) kidney beans | 290 calories 0% cals from fat 17g protein 13g fiber | |
 | 2 2/3 cups (380g) mixed vegetables 1/2 can (70g) boneless skinless salmon | 310 calories 3% calories from fat 28g protein 12g fiber | |
 | 25g whey protein (type I use) 1cup orange juice 1 frozen banana | 315 calories 3% cals from fat 27g protein 2g fiber | |
| Emergency Meals - No heating, refrigeration, or preparation required. Keep these in your backpack, car or office desk for times when you have "no time" to eat. | |||
 | 3/4 can chili | 315 calories 12% cals from fat 24g protein 10g fiber | |
 | 1/2 cup oats 25g whey protein (type I use) | 260 calories 10% cals from fat 30g protein 4g fiber | |
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