Favorite Healthy 5-Minute Meals

It's getting to be CRUNCH time for summer and that hot bod we are all working for. 

As you should know by now, 

it's all about your diet.

80% what you eat, 20% how you exercise!

With that being said, 

not everyone has the luxury of spending hours per day cooking food. 

Busy, Busy, Busy. All day everyday.

So what is the next best thing??

Preparation!

Learn to plan ahead!

Seriously down to your meals. 

It's great knowing you don't have to figure out what to cook when you are getting home at 7 pm, starving. 

I can't handle it.

 SO I plan and cook a large batch of mostly dinners ahead of time so I always have that healthy option. 

Here are a few of my favorite go-to meals

in under 5 minutes:

Breakfast:

• Peanut Butter & Banana Toast with Chia Seeds
• 1 piece of whole wheat toast/ezekiel sprouted toast
• 1 tbsp natural Smucker's peanut butter 
• 1 banana
• 1 tsp chia seeds
• COFFEE - always

I eat the other half of the banana with more peanut butter by itself :D

• Green Smoothie
• Spinach/kale/greens filled half way in the Nutribullet
• 1 banana
• 3-4 whole strawberries
• 1/2 scoop protein powder
• 1/2 cup almond milk
• 1 tbsp Hershey's unsweetened cocoa powder

• Banana Bread Oatmeal
• 1/4 cup old fashioned oats
• 1 banana
• 1/2 scoop protein power
• 1/4 cup almond milk
• 1 tsp chia seeds

1. Mix all ingredients in a bowl except chia seeds
2. Cook in microwave for 2 minutes
3. Stir
4. Cook 1 more minute
5. Add chia seed
6. YUM

• Avocado Egg White Salad 
• 1 piece of toast/1 wrap
• 1 ripe avocado
• 3 hard boiled egg whites
• 1/4 cup chopped onions
• 2 tbsp chopped jalapeños
• Squirt of mustard
• Pepper/crushed red pepper/seasoning of your choice

1. Hard boil 3 eggs (fifteen minutes in boiling water)
2. Mash up avocado in mixing bowl (make sure it's super ripe!)
3. Add cooled, chopped egg whites
4. Add onions, jalapeños, mustard, and seasoning (I love it spicy so I'll load on sriracha :D )
5. Refrigerate or eat immediately!

This makes 2 servings for me and is great to make ahead for breakfast or lunch!! I eat it on ezekiel toast or with a whole wheat wrap for lunch! DELICIOUS! 

Lunch:

• BIG Salad with Canned Tuna
• 1 can tuna (I use 60 calorie StarKist packs)
• 2 cups/lots of greens! Spinach, kale, arugula, salad mix, whatever!
• Onions, tomatoes, carrots, cucumbers, broccoli (the more veggies the better!)
• Strawberries, kiwi (I love mixing fruit into my salad: especially these two together)
• 1 tbsp Annie's Natural Lite Raspberry Vinaigrette (obsessed)

• Sweet Potato with Veggie Omelet
• 1 small sweet potato
• 1 cup zucchini, onions, spinach, tomatoes, etc...
• 1/4 cup egg whites (egg beaters)
• Pepper/whatever seasoning you like 
• Salsa/sriracha ;)

1. Wash off sweet potato and poke with holes using knife/fork
2. Cook in microwave for 5 minutes
3. Sauté zucchini, onions, tomatoes (whatever veggie you are using) for 3-4 minutes
4. Let pan cool for a few seconds, then pour in egg whites into pan
5. Add seasoning and flip one side to the other
6. Make your omelet! 

Currently in love with sweet potatoes and sriracha - so easy and tasty!

I also make this for a quick and easy dinner 

and of course smother my omelet with salsa :)

• Tuna Salad Lettuce Wrap (1 serving)
• 1-2 large lettuce leaves
• 1 can tuna (again, I use StarKist 60 cal can)
• 1/2 apple
• 1/4 cup greek yogurt
• 1/4 cup chopped onions
• 1 tbsp chopped jalepeños
• Mustard, pepper, dried herbs, etc...

1. Chop up everything and mix together
2. Use lettuce like a wrap!
3. I usually eat the other half of the apple by itself or with 1 tbsp peanut butter or almond butter :)

• Chicken Salad Lettuce Wrap (weekly batch)
• 1 package chicken breast (cooked ahead)
• 2 small cans or 1 large can chopped pineapple (drained)
• 1/2 onion
• 1/2 cup celery
• 1/2 cup greek yogurt (plain or vanilla)
• 1/4 cup craisins/raisins 
• 1 tsp vanilla 
• Pepper/seasoning to add
• Slivered almonds (sprinkle on top)

1. Chop up all ingredients to your preference (whether you like big chunks of chicken or smaller)
2. Add everything except slivered almonds and mix well
3. Serve with lettuce wraps, whole wheat wraps, crackers, toast, or just eat plain!!

I will make this for the week and have for lunch/dinner!

Just keep it in the fridge. 

Great after a few days when the flavors are mixed together.

Dinner

My CROCKPOT is my baby. 

It's awesome. 

I basically throw whatever I got into that pot and let it do it's think for 6-8 hours on low. 

Best thing ever coming home after a long day and smelling your dinner that has been slow cooking all day. 

My mouth is watering..

•  Turkey Chili (CROCKPOT)
• 1 package 99% lean ground turkey (pre-cooked on stove top and drained)
• 1/2 - 1 whole onion (never too much onion)
• 1 bell pepper
• 1 can diced tomatoes 
• 2 tbsp diced jalepeños
• 1 can black beans
• 1 can chili beans
• 1 can kidney beans
• 1 can white northern beans
• 1 small can lima beans (seriously it's good)
• whatever other beans ya got
• 1 small can tomato paste 
• 1/2 cup water
• seasoning of course 

1. Pre cook the ground turkey
2. Mix everything diced and drained in that slow cooker of yours and let it work it's magic on low 6-8 hours or high 4-5 hours

• Cabbage and Turkey Sausage Soup (CROCKPOT)

This is one of the easiest and most filling recipes! 

• 1 package turkey sausage chopped up in rounds
• 1 small head of cabbage
• 1/2 onion
• 1 yukon potato
• 1 can tomatoes
• 1 can veggie broth

1. Chop up cabbage length wise (or however big you want your cabbage strands in the soup)
2. Chop up onions and potatoes
3. Fill bottom of crock pot with a little veggie broth, then add all turkey sausage rounds at the bottom
4. Follow with cabbage, onion, can of tomatoes, potato, and rest of veggie broth
5. Crock pot cook low 6-8 hours or high 4-5

Definitely making a huge batch next week!!! 

• Shrimp and Quinoa "Fried Rice"
• 1/2 cup cooked quinoa
• 1 package frozen shrimp, thawed and cooked
• Unlimited veggies (broccoli, carrots, corn, zucchini, squash, onion, beans, peas, etc...) 
• Teriyaki sauce

1. Cook quinoa separately according to package
2. Sauté veggies "stir fry" style with teriyaki sauce and add frozen shrimp half way through or cooked shrimp at the end. 
3. Add in quinoa and mix well
4. Add seasonings

Meals prepped and ready to go so all I have to do is pop it in the microwave for 2-3 minutes when I get home!

• Chicken and Veggies (plain and simple!)

Hope to give you some ideas!

Happy planning and EATING :)

xoxo