Five-Minute Meals That Blast Fat

Photo by Stephanie Rausser 

By Sarah-Jane BedwellLack of time is the main obstacle that prevents us from keeping our focus to eat healthy and reach our fitness goals, despite our best intentions. Most of us know what healthy foods we should be eating, but putting it into practice during our nonstop days is another story. That’s why I’ve got two breakfast ideas, two lunch ideas and two dinner ideas for you that are ready in 5 minutes flat. hat’s less time than take-out!

BREAKFAST

Omelet in a Mug This is a delicious and filling breakfast that you can take with you! Protein-packed eggs help peel off the pounds. In fact, one study found that dieters who ate eggs for breakfast lost 65% more weight than those who didn’t eat eggs for breakfast, even though they ate the same number of calories! Make this breakfast in minutes by spraying a mug with cooking spray, beating one egg in it, stirring in a handful of chopped broccoli florets and chopped carrots and 2 tbsp shredded cheese. Microwave mixture in the mug for 1 minute, stir and then microwave for 30 seconds more or until egg is set. Serve with a dollop of salsa and enjoy on the go.

Apple-Cinnamon Breakfast Pizza Apples are packed with filling fiber, so including them in your meals helps to promote weight-loss because you’ll fill up on less calories. Plus, the healthy fats in peanut butter keep you satisfied longer to prevent diet-wrecking mid-morning munchies. This delicious breakfast pizza is a great way to enjoy apples and peanut butter together and only takes minutes to make. Top a whole-wheat tortilla with 1 tbsp peanut butter, a thinly-sliced apple and a sprinkle of cinnamon.

See more: 1 Ingredient, 2 Recipe Dishes You’ve Gotta Try

LUNCH

Italian-Style Loaded Potato Potatoes contain resistant starch, a carbohydrate, which studies have shown may encourage the burning and shrinking of fat cells. I’ve added cottage cheese since lowfat dairy foods aid in weight loss by providing nine essential vitamins and minerals and loads of protein for very few calories! To make this satisfying meal in five minutes flat, poke a few holes in a small potato with a fork. Microwave for four minutes. Meanwhile, stir together ½ cup lowfat cottage cheese, 1 cup baby spinach and ¼ cup marinara sauce. Slice the potato open, stuff with cottage cheese mixture, sprinkle with 1 tablespoon of mozzarella cheese and a dash of an Italian herb blend. Then microwave 1 minute more until heated through.

Salmon and Chickpea Lettuce Wraps One study found that women who ate oily fish, such as salmon 2-4 times per week had the lowest levels of body fat. You don’t have to be able to cook fish to get this benefit! To make a salmon and chickpea lettuce wraps (below), drain one small can of wild salmon and toss with ½ cup chickpeas, 1 tbsp olive oil 1 tbsp chopped sun-dried tomatoes and a sprinkle of dried dill. Serve in bib lettuce leaves.

See more: 20 Superfoods For Weight Loss

DINNER

Mexican-Style Chicken and Rice The fiber in this meal from the beans and the brown rice can help you slim without even trying! People who eat at least 34 g fiber daily absorb up to 6 percent fewer calories, studies suggest. Microwave a pouch of whole-grain brown rice. Mix ½ cup of rice with 1 cup of pulled rotisserie chicken, ¼ cup black beans, 2 tbsp nonfat plain Greek yogurt and 2 tbsp salsa. Microwave mixture 30 seconds or until warmed through. Serve with baby carrots and bell pepper strips.

Real Quick Roast Beef Melt Most people think of beef as a fattening food, but roast beef deli meat is as lean as chicken or turkey and is loaded with lean muscle-building nutrients like protein, iron and zinc! Plus, the pepper used to flavor this sammie (below) has fat-fighting power from the compound peperine, which studies have shown helps to reduce the activity of genes that form fat cells. To make, top 2 slices of whole-wheat bread with 3 oz. roast beef, 1/3 cup sliced mushrooms, 3 slices of red onion and one slice of reduced-fat provolone cheese. Toast under broiler until cheese melts. Then sprinkle generously with fresh black pepper and finish by topping with arugula and mustard.

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