Dear Friend,
Nutrition is – for my money – the #1 factor for body transformation. It’s true, you really are what you eat.
Now you know this, and you probably know the difference between what’s good and what’s bad for you too… The problem is, the bad stuff is just so much easier to get a hold of, and so much tastier.
…Or is it?
What if I could give you 10 recipes that take just 10 minutes to prepare (less than it takes to get to the drive-thru and back) and taste even better than a greasy burger and fries… With amazing health benefits too?
You could get into the healthy habit of eating right, and transform your body in record time, right?
Well, then no more excuses.
Because here’s 10 Healthy Meals, In 10 Minutes or Less…And They Taste Terrific!
Chicken Caesar Wraps
(Serves 2)
Ingredients:
2 x cup Caesar Salad Mix
2 x 4 oz. Chicken Breasts Cooked
1 x cup Shredded Parmesan Cheese
1 x cup Sliced Mushrooms
1 x tablespoon Light Mayo
2 x Tortilla Wraps (whole-wheat)
Directions:
- Heat tortillas
- Chop chicken and toss with salad
- Mix mushrooms, cheese and a spoonful of mayo in with the salad and chicken
- Roll up mix in heated tortillas and serve
Per Serving:
Calories: 385
Protein: 31.6 g
Carbohydrates: 26.5 g
Fat: 15.5
Cholesterol: 75.5 mg
Sodium: 674.5 mg
Fiber: 2.9 g
Red Bean Avocado Salad
(Serves 2)
Ingredients:
1/2 Can Red Kidney Beans
1/2 Can Garbanzo Beans
1/2 Medium Tomato
1/3 Avocado
1/2 cup Shredded Carrot
1/4 x Red Onion
1 x tablespoon Zesty Italian Dressing
Directions:
- Rinse kidney and garbanzo beans
- Chop tomato into pieces
- Dice onion
- Mix all ingredients in a large bowl, top with dressing and serve
Per Serving:
Calories: 194
Protein: 7.8 g
Carbohydrates: 27.3 g
Fat: 6.9
Cholesterol: 0 mg
Sodium: 290 mg
Fiber: 10.5 g
Crab Tostados
(Serves 2)
Ingredients:
6 x Crisp Corn Tortillas
1/2 x cup Guacamole
2 x cup boiled Crabmeat
1 x cup Salsa
1 x Lime
Directions:
- Heat tortilla in microwave for about 20 seconds
- Add guacamole to tortilla, then crabmeat, then salsa
- Squeeze of lime and serve
Per Serving:
Calories: 525
Protein: 19.5 g
Carbohydrates: 83 g
Fat: 21.1 g
Cholesterol: 30 mg
Sodium: 1548 mg
Fiber: 8.5 g
Ham and Pasta
(Serves 2)
Ingredients:
2 Cups Cooked Pasta
1 Cup Lean Diced Ham
1 x tablespoon Olive Oil
1/2 x cup Chopped Onion
2 x Garlic Cloves
1 Medium Tomato
6 Oz. Spinach
Black pepper
Directions:
- Heat olive oil in skillet and add ham, cook for about 6 minutes
- Add onions to skillet with ham for another 2 minutes
- Next add garlic (minced)
- Chop tomato
- Just before serving add tomatoes and spinach
- Toss with pasta and season with pepper
Per Serving:
Calories: 456
Protein: 29.7 g
Carbohydrates: 50.7 g
Fat: 14.6 g
Cholesterol: 63.5 mg
Sodium: 111 mg
Fiber: 5.7 g
Broiled Halibut
(Serves 2)
Ingredients:
2 x 4oz Halibut Fillets
12 Oz Low fat yogurt
1/4 x cup Lemon Juice
1 x Clove Garlic crushed
Salt
Pepper
Directions:
- Mix yogurt, lemon juice, garlic, salt and pepper in bowl
- Line broiler pan with foil and place fillet with skin side down. Spread half of yogurt sauce over fillets and place under broil until topping is golden
- Serve with warm yogurt sauce as side
Per Serving:
Calories: 279
Protein: 39.6 g
Carbohydrates: 17.2 g
Fat: 5.8 g
Cholesterol: 61 mg
Sodium: 219 mg
Fiber: .45 g
Steak Salad
(Serves 2)
Ingredients:
8 Oz Flank Steak
6 Oz Field Greens
2 Tbsp. Olive oil
¼ Cup Lemon Juice
Salt
Pepper
Directions:
- Pan grill steak, 3-4 minutes each side
- Sprinkle steak with salt & pepper then slice
- Mix with salad, drizzle with olive oil and lemon then serve
Per Serving:
Calories: 412
Protein: 33 g
Carbohydrates: 6.7 g
Fat: 28.7 g
Cholesterol: 81 mg
Sodium: 112.3 mg
Fiber: 4.2 g
The Waldorf
(Serves 2)
Ingredients:
2 oz.Walnuts
1 x Apple
1 x cup diced Celery
6 oz. Field Greens
1 x tablespoon Olive oil
Directions:
- Chop walnuts, apple and celery
- Toss chopped pieces with salad mix and olive oil
- Serve
Per Serving:
Calories: 301
Protein: 6.6 g
Carbohydrates: 13.4 g
Fat: 27.2 g
Cholesterol: 0 mg
Sodium: 82 mg
Fiber: 7.5 g
Fresh Tomato Pasta
(Serves 2)
Ingredients:
1 x Tomato
2 x Cups Cooked Spaghetti
1 x tablespoon Olive Oil
1 x clove Garlic
1/4 x cup Shredded Parmesan Cheese
Directions:
- Cook pasta
- Chop tomatoes and cook with oil and garlic until tender
- Mix tomatoes and pasta, top with parmesan and serve
Per Serving:
Calories: 332
Protein: 11.8 g
Carbohydrates: 44.2 g
Fat: 12.2 g
Cholesterol: 12.5 mg
Sodium: 206.5 mg
Fiber: 3.3 g
Salmon Teriyaki With Pineapple
(Serves 2)
Ingredients:
2 x 4 oz. Salmon Fillet
2 x tablespoon Sake
1 x teaspoon Sugar
1 x tablespoon Soy Sauce
8 x Pineapple Chunks
Water
Directions:
- Sear salmon fillet in skillet (couple of minutes for each side)
- Remove salmon from skillet and add a splash of water, sake, a little sugar and soy sauce
- When mixture is thick return salmon to skillet with pineapple chunks and turn until done.
- Serve
Per Serving:
Calories: 290
Protein: 26.3 g
Carbohydrates: 10.5 g
Fat: 14.1 g
Cholesterol: 71 mg
Sodium: 357 mg
Fiber: .5 g
Veggie Burger
(Serves 2)
Ingredients:
2/3 x cup Black Beans
1/4 x Onion
1/4 x cup Rolled oats
1 x teaspoon Chili powder
1 x Small Egg
Salt to taste
Pepper to taste
2 x Burger Bun
4 x Lettuce Leaf
Directions:
- Add all indigents into a food processor until mushy (not including bun and lettuce)
- Remove and shape into burgers (add water or oats to mixture if needed)
- Cook in oil, about 3 minutes for each side
- Serve in bun with lettuce
Per Serving:
Calories: 327
Protein: 15.3 g
Carbohydrates: 60.3 g
Fat: 7.3 g
Cholesterol: 106.5 mg
Sodium: 635.3 mg
Fiber: 8.3 g
What To Take Away From This Report:
So – yes! – there is such a thing as great tasting, healthy fast food.
What’s important for you to know though, is to actually try these recipes. And get into the habit of eating more healthily. Like I said, there really are no excuses.
10 minutes or less, that’s all it takes for these amazing meals!
Whatever your health goals are, nutrition is so important. Yet it’s the one thing many people overlook. And that’s why many people struggle with their health.
Of course exercise is crucial too. The two go hand in hand.
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