Fast and Healthy FIVE MINUTE MEALS


The number one excuse I hear for diet failure is a lack of time for prepping and cooking a healthy meal.  So, it’s off to fast food joint or calling for greasy takeout or just eating a bowl of cereal for dinner. Not good choices for our waistline or our wallets.

With a minimum of planning and maybe one shopping trip every 10 days you can bring together a tasty and delicious meal in less time than it takes to call and wait for takeout or run to a restaurant.

I use the term 5 minutes loosely here as some items have a 5 minute prep time and a 5 minute cook time, so stop whining about having no time! Anyone can find 10 minutes to make food themselves. You probably spent 20 minutes on Facebook today and another hour watchin TV- NO excuses . Now get in the kitchen and make some of these super simple dinner entrees.

Here are some ideas for healthy meals and snacks that are a snap!

1)   Quick sausage and peppers with roasted tomato sauce and  brown rice ( 475 calories)

Buy a package of precut peppers and onions from the supermarket produce section and over medium heat sauté for 3-4 minutes until soft. Add two reduced calorie chicken sausages and a small can of Muir brand smoked tomato sauce and let cook another 3-4 minutes till hot. Serve over a single pack portion of Uncle Bens Brown rice

 2)    Quick Italian style entrée salad–  350 calories

Take a bag of prewashed salad greens or baby spinach and top with the shredded meat from a rotisserie chicken. Add cherry tomatoes, a small jar of marinated artichoke hearts, Pitted kalamata Greek olives, and some fresh baby mozzarella balls. Add a few tablespoons of reduced calorie dressing or just sprinkle on some balsamic vinegar and a few drops of virgin olive oil.

3)    Salmon tacos– 480 calories

Buy a pack of precooked salmon filets from Trader Joes (or used a small can of red salmon) and toss with low Cal honey dijon dressing I use Walden farms zero calorie brand . Place the fish chunks in two corn tacos or two low carb flour tortillas and top with pre shredded red cabbage or bagged cole slaw mix. Add pre-made guacamole,  additional dressing, shredded cheese, tomatoes and some plain greek yogurt or lite sour cream as a topping.

Also if you need more vegetables for dinner add a bag of frozen steam in bag vegetables. You can also buy the small boxes of vegetables and throw the box right in the microwave for about five minutes

I love spinach with a few tablespoons of Parmesan cheese and some olivio Butter spray.  It tastes like creamed spinach without all the calories.


Happy cooking!


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