Sample Quick and Easy Meals

The meals found in this section are quick and easy to make. They focus on ingredients that are tasty, and easy to find. The lunch/dinner meals can be prepared in about one hour on a Sunday afternoon. The breakfast meals should take less then 10 minutes to prepare. Also included are easy snack meals.Of course these are just samples and you can change them to meet your personal nutritional needs and tastes.

Quick and Easy Breakfast Meals

  • Meal 1 - Oatmeal, banana and protein powder. While you are heating your oatmeal or water, slice a banana. Add the sliced banana and a scoop of protein powder to your oatmeal, and mix.
  • Meal 2 - Whole wheat bagel with natural peanut butter, large glass of milk and a piece of fruit.
  • Meal 3 - Whole grain cereal with milk and a scoop of protein powder, blueberries and a glass of orange juice.
  • Meal 4 - 3 egg omelet with spinach and cheese and a glass of cranberry juice. Purchase frozen, chopped spinach. Place a 1/2 cup spinach in a frying pan with 1/2 cup cheddar or pepper jack cheese.
  • Meal 5 - Chicken and egg burrito. Place 2 eggs in a frying pan, add in desired amount of canned chicken, cheese and green chiles. Scramble eggs, and place in 1-2 whole wheat tortillas. Top with salsa.
  • Meal 6 - Lumberjack breakfast - pancakes and sausage. On Sunday, spend an hour preparing 5-10 whole wheat pancakes, and some turkey bacon and/or sausage. Reheat for breakfast during the week. Top pancakes with natural apple sauce, and chase with a large glass of milk.
  • Meal 7 - Blender breakfast. Place 2 scoops of protein powder in a blender. Add 1/2 to 3/4 cup oats, 1 tablespoon natural peanut butter, ice and water. Blend, fill your shaker and go!

Quick And Easy Lunch & Dinner Meals. These meals can be prepared on a Sunday in one hour or less, and will make 5 total meals.

  • Meal 1 - Salsa chicken quinoa. Add 2 cups uncooked quinoa to 4 cups water. Boil and reduce heat until very little water remains. Pull off the stove and let quinoa sit for 5 minutes. Add 2 large cans of cooked chicken, and 2 cups salsa. Mix, and place in 5 Tupperware containers.
  • Meal 2 - Tuna and pasta. Boil your favorite healthy pasta. Drain, and add 4-5 cans of tuna in water. Next, add in low fat mayo, cheddar cheese and black pepper to taste, and one can of peas. Place in 5 Tupperware containers.
  • Meal 3 - Beef and potatoes. Cube 5 large potatoes or sweet potatoes. Lightly toss in olive oil and your favorite seasoning. Place on baking pan, and cook until tender. While potatoes are cooking, place 1-2 pounds of ground beef (or turkey) in a skillet, season with salt and pepper to taste, and cook. Combine cubed potatoes and ground beef and place into 5 Tupperware bowls. Don't forget to season - add in salsa, sour cream or low cal gravy.
  • Meal 4 - Salmon burger and rice. Combine three 7.5 ounce cans of salmon in a mixing bowl with 5 egg whites. Form into patties, and cook in a frying pan (using non-stick spray). Please on a whole wheat bun, and top with onions. At the same time you start cooking your salmon burgers, cook 2-3 packages of boxed, flavored wild/brown rice mix. Add 2-3 cups frozen broccoli into rice as it cooks. Place both the salmon burger and rice into separate Tupperware containers.
  • Meal 5 - Peanut butter and banana sandwich. Spread natural peanut butter on whole wheat bread. Add banana slices, and cover with a second piece of bread forming a sandwich. Place sandwiches into sandwich bags. Eat along side a protein shake (or milk), and a container of Greek yogurt.

You can also easily add some canned veggies, or make a quick and healthy salad to being along with each of these meals.

Quick And Easy Snacks. The following snacks are pack and go, meaning they require very little preparation. Remember, snacks exist primarily to help you reach your daily protein intake goals. A snack without protein is a wasted snack. Protein is vital for muscle repair and rebuilding, and helps to fend off muscle loss while cutting fat.

  • Snack 1 - String cheese and a banana. Each piece of string cheese has approximately 6-7 grams of protein, and only 60 to 70 calories (low fat string cheese is often 60 calories).
  • Snack 2 - Protein bars, or meal replacements. Keep a stash of protein bars at work, in your car, or in your gym bag or purse. You never know when life will interrupt, and force you to eat on the go.
  • Snack 3 - Greek yogurt and almonds. Toss in your cooler, and go! One container of Greek yogurt contains 15 grams of protein, and one ounce of almonds contains 6 grams of protein.
  • Snack 4 - Call this snack the convenience store special. Grad a pack of beef jerky, and chase it with a can of fresh fruit or tomato juice.
  • Snack 5 - Cottage cheese and strawberries or blueberries. 4 ounces of cottage cheese has 13 grams of protein and only 111 calories. Combine 8 ounces of cottage cheese with a handful of strawberries or blueberries, and you have a high protein and low calorie snack.