12 Quick Meal Ideas

Breakfast

Scrambled Eggs + Greens

Stir-fry the chopped turkey, onions, spinach and mushrooms in a skillet coated with cooking spray on medium high heat for 3 minutes (the spinach should be dark green).

Add the eggs and cheese to the skillet while stirring for an additional 2 minutes until the eggs are cooked. Have the berries on the side!.

• Olive oil cooking spray
• 4 oz smoked turkey
• 1/2 onion, chopped
• 1 handful of spinach
• 1/2 cup mushrooms sliced
• 3 eggs
• 1 slice of cheese
• 1 cup of berries

Blueberry Overnight Oats

The night before, mix steel-cut oats, salt and water in a pan and boil it. Turn the heat off and cover the pan for the night.

Boil again in the morning after add the oat bran, flax seeds and cinnamon. Stir thoroughly, take it off the stove and add the blueberries and the protein powder when its cool enough (you can add Splenda or stevia to make it sweeter)

• 1/2 cup of steel-cut oats
• 1/8 tsp salt
• 2 1/2 cups water
• 1/3 cups oat bran
• 1 tbsp of flax seeds
• 1/2 tsp cinnamon
• 1/2 cup blueberries
• 1 scoop vanilla protein
• Splenda or Stevia (optional)

Reese’s Oatmeal

Combine oats and milk in a large bowl, Microwave for 1 minute stir it and then microwave for another minute.

Stir in the banana, peanut butter, flax and Splenda or stevia (optional) Once the oatmeal is warm but not hot, add the protein powder and mix completely

• 1/2 cup of rolled oats
• 1/2 cup milk
• 1 scoop chocolate protein
• 1 tbsp natural peanut butter
• Splenda or stevia (optional)
• 1 tbsp of flax meal
• 1 banana, mashed

Lunch/Dinner

Pecan-Crusted Seared Salmon

Combine olive oil, pecan meal, salt and pepper on a plate, presses both sides of the salmon into the mixture. Heat a pan on medium-high heat and cook each side for 4 minutes. (5 minutes total if you have a grill)

While the salmon is cooking, steam the spinach in a pot with a lid with about an inch of boiling water in it. Drain and mix with either butter or coconut oil. Reheat steamed quinoa, put the salmon and spinach on top

• 8 oz salmon fillet (no skin)
• 1 tsp olive oil
• 2 tbsp pecan meal
• Salt and pepper
• 2 big handfuls raw spinach
• 1 tsp coconut oil or butter
• Steamed quinoa grain 1/2 cup dry

Tuna Burger

Combine all ingredients, excluding muffins in a bowl. Form mixture into 2 large patties.

Fry the tuna burgers in a pan or put them on a grill for 5 minutes. Place on English muffins.

• 3 cans chunk light tuna in water, (14 oz drained)
• 1/2 cup flax meal
• 4 scallions (green onion), minced
• 2 omega-3 eggs, beaten
• 1 tsp soy sauce
• Dash of garlic powder
• Salt and pepper
• 2 tsp olive oil
• 2 sprouted grain English muffins

Fajita Chicken & Rice

In a large bowl, combine cooked rice, paprika, cumin and salsa. Stir until mixed and then reheat.

Spray a large pan with cooking spray, stir-fry the roasted chicken strips, onion and bell pepper on high heat for 2 minutes. Add salt and pepper.

Separate the rice onto 2 plates, top with the chicken and veggies and then drizzle lime juice on it. Top with guacamole

• 2 cups brown rice
• 1 tsp paprika
• 1/8 tsp cumin
• 1/2 cup salsa
• 1 lb roasted chicken breast
• 1 small onion, sliced
• 1 bell pepper, sliced
• Salt and pepper
• 2 tbsp lime juice
• 4 tbsp guacamole

Quinoa Chicken

Cut the already made chicken breast into 1 inch cubes, heat it together with the spinach and olive oil in a pan. Cook till warm and spinach shrinks

Reheat the quinoa and top it with the chicken and spinach. Add lemon juice and the dash of salt

• 8 oz roasted chicken breast
• 1 handful of spinach
• Steamed quinoa grain 1/2 cup dry
• 2 tbsp lemon juice
• Dash of salt
• 1 tbsp extra virgin oil

Chicken with Chick Peas

In a large pan, heat the garlic in the olive oil over medium-heat for a few seconds, then add the chicken and chopped onion. Stir-fry for 2 minutes until onion starts to brown.

Add the remaining ingredients. Continue cooking and stirring for about 3 minutes, until the meal has a thick consistency

• 2 cloves garlic, chopped
• 2 tsp olive oil
• 8 oz roasted chicken breast, chopped
• 1/2 onion, chopped
• 1 cup of canned chick peas drained
• 1 large tomato, chopped
• 1/4 tsp cumin
• 1/4 tsp salt
• 2 cardamom pods

Sides/Snacks

Mediterranean Salad

Cut the cucumber and tomatoes into small cubes, toss it with olive oil and salt. Eat it cold.

• 1 large cucumber
• 1 large red tomato
• Dash of salt
• 1 tbsp olive oil

Fruit Salad

Add all the ingredients below in a large bowl and mix them. Splenda or stevia can be added if you need it to be sweeter

• 1 pint of strawberries sliced
• 3 medium bananas, sliced
• 2 large kiwi fruits, peeled and sliced
• 1 tbsp of lemon juice

Peanut Butter Fudge Bars

Mix everything together in a large bowl and stir. Initially it might seem like there’s not enough water, keep stirring it will eventually become sticky dough.

If needed add 1 tbsp of water at a time. Divide this mixture into 4 portions and put each on in separate pieces of plastic wrap, shape each one into a bar within the wrap. Refrigerate the bars, you can eat them cold or even frozen. I recommend eating one of these bars with vegetables of your choosing

• 4 scoops chocolate flavored protein
• 2/3 cup flax meal
• 4 tbsp chunky natural peanut butter
• 1/4 cup water
• Splenda or Stevia to taste

Guacamole

Combine all the ingredients below in a large bowl and mix. For good texture leave some chunks of avocado.

• 3 medium avocados
• 1 medium tomato, chopped
• 1 tsp lemon juice
• 1/4 tsp salt