5 Minute Meals


Making Healthy Eating Quick And Tasty

The perception of eating healthy is that it is time-consuming, expensive, and tastes bland.

But, by now, you already understand why you should eat healthy, including to save time, money, and enjoy food more, and are already starting to build a convenient foundation for your own, personalized eating style.

The next step could be to start talking about macro-nutrients, micro-nutrients, calories and grams of nutrients needed for your body, glycemic load, optimal meal timing, etc.

But, the majority of people just want to eat healthy, feel good, and live fulfilled lives for it; most people don’t want or need to follow a meal plan, weigh and pack all their food, and eat at non-negotiable times during the day (if you are looking for that kind of structure and quantification, contact me to build it into your lifestyle together).

SO, as requested, let’s lay out painfully simple and amazingly healthy 5 minute meals!

Meals that take practically no time to make, use basic ingredients that are low in cost, but high in health, and taste delicious to you, since you will be putting them together according to your own taste buds.

Eleven meals, 5 minutes each, 9 not even requiring a pan: LET’S GO!

4 Quick And Delicious Breakfasts
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4 Quick And Delicious Breakfasts

Do you find yourself rushing in the morning to get out the door quickly, skipping breakfast in the process?

I’m sure you have heard the thousands of benefits that come with eating breakfast, but time often stands in the way of those benefits.

So, let’s save some you time and enjoy the benefits of breakfast by using the 4 quick and delicious breakfasts below to start your day off with a smile:

➤ Sweet Ricotta Bagel

Half a toasted whole grain bagel topped with 2 tbsp of ricotta cheese and cut strawberry slices. Add 1 tsp agave nectar or honey to taste.

➤ Fruit Oatmeal

Prepare 1 cup milk with ½ cup oatmeal. Add tiny pinch of salt, 1 tbsp agave nectar or honey, a sprinkle of cinnamon, 1 tsp of vanilla extract, and about 4-5 pieces of frozen mangoes or any favorite fruit.

➤ Egg Pita Sandwich

Ingredients: Two eggs (whites only to preference), 1/2 whole wheat pita bread, 1/2 avocado sliced, sliced cherry tomatoes, and fresh spinach leaves.

Directions: Fry the eggs with salt and pepper. Place inside pita bread and top with fresh spinach leaves, avocado, and cherry tomatoes.

➤ Chocolate/Blueberry Banana Oat Pancakes (1-2 pancakes)

Ingredients: 1/2 cup of oats, 1/2 banana, 1/2 tsp vanilla extract, 2 egg whites, dark chocolate chips or blueberries (depending on preference and taste)

⇢ Mix all ingredients (excluding chocolate chips/blueberries) in a blender or Magic Bullet. Blend for 2-3 minutes until it takes on a batter consistency.
⇢ Pour about half a handful of dark chocolate chips/blueberries into the batter and stir with a spoon.
⇢ Pour batter onto pan (you can grease pan with coconut oil or olive oil).
⇢ Flip when golden brown.
⇢ Sprinkle oats, fruit, agave nectar, etc. on top and enjoy! 

4 Tasty And Packable Lunches
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4 Tasty And Packable Lunches

Do you find yourself buying and eating food during your lunch break that holds you back from eating healthy?

Try the following 4 meals to save you both money and time during your lunch break while enjoying healthy and flavorful food!

➤ Deli sandwich meat on a wheat roll with cheese and sliced baby tomatoes, sprinkled with pepper for taste (optional)

➤ Deli meat wrap with hummus, vegetables (tomatoes, lettuce, bell pepper, avocado), and cheese

➤ Turkey Pesto Panini

⇢ Put pesto spread on 1 slice of wheat bread, put half of a mashed avocado on another piece of bread, then place your choice of cheese and deli turkey meat, combine and heat in a Panini maker, grill, or standard pan to warm and enjoy!

⇢ Can also be made fresh and microwaved to melt cheese.

➤ Roast Turkey Lettuce Wrap

⇢ Put hummus, roast turkey, and sliced baby tomatoes into a leaf of iceberg lettuce, top with some optional pepper, then wrap into a “burrito” shape to hold the goodness together and dig in!

3 Quick And Healthy Snacks
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3 Quick And Healthy Snacks

Running low on energy and want a snack, but don’t want to eat something unhealthy?

Use these delicious and healthy snacks to quickly refuel you so you can get back to your day! Enjoy!

➤ A slice of wheat bread, covered with ½ of a mashed avocado, sliced cheese of your choice, and sprinkled with pepper (optional)

➤ A rice cake, covered with nut butter (almond, cashew, peanut, etc. butter), and topped with slices of fruit

➤ Homemade trail mix with raw almonds, cashews, pistachios, dried fruit like cranberries or apricots, and sprinkled with dry coconut flakes (optional)

It’s Time To Eat!

Now that you have tons of meal ideas for breakfast, lunch, and snacks, it’s time for you to enjoy!

Make note of the ones that looked the most appealing to you and try them!

Print out your favorites or write them down to put on your fridge so you remember when you are in need of food!

Convenient dinner recipes will be coming in the future also, so start experimenting now to master breakfast, lunch, and snacks before it’s dinner time!

P.S. These meals were courtesy of Ambastha ATHLETICS social media on Facebook and Google+. Like or follow us to get meal ideas, productivity tips, exercise motivation, lifestyle coaching, inspiration, and more.

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