The thought of fitting in a healthy, home-cooked meal may make you scratch your head when you know you’re already too busy getting the kids to school on time, studying for a final exam, or making yourself stand out at work—while also trying to get a workout in the chaos of it all. But skipping the homemade meal and going for takeout instead is just asking for weight gain. Meals made completely from home include only ingredients you know you’re eating and helps you steer clear of the processed, artificial stuff that comes through the window or out of that frozen box!
So, if you’re not already taking part in meal prep Sunday, just take 10 minutes out of your day to make these nutrient dense dishes filled with all the necessary protein, fiber, and vitamins to get you to your best body! And if you like these easy ideas, then you’ll adore these 15 Healthy Breakfast Ideas: 5 Minutes, 5 Ingredients!
APPLE PIE OATS
Apple pie for breakfast? Yes, please! Make a quick and easy faux apple pie by heating quick oats in the microwave with diced apple and cinnamon. For a touch of sweetness add a teaspoon of honey or maple syrup. This warm treat is loaded with [belly fat fighting] (https://www.eatthis.com/14-ways-lose-your-belly-14-days) fiber and cholesterol-lowering ingredients that fill you up.
The oh-so-trendy avocado toast not only tastes amazing and packs in tons of necessary nutrients, it also can be made in under 10 minutes. Simply toast a slice of sprouted or whole wheat bread and mash a ripe healthy fat-filledavocado on top. Sprinkle lightly with salt, pepper, cayenne and chia seeds. This is a heart-healthy breakfast that’s sure to keep you satisfied until lunchtime!
All it takes is banana, egg and coconut oil to get fluffy pancakes in just minutes! Mash 2 bananas with 4 eggs and grease a pan with coconut oil before pouring the batter, just like the classic kind. Add more ingredients to the mix like cinnamon, vanilla extract or blueberries and drizzle with maple syrup to get a weekend breakfast any day of the week!
VEGGIE OMELETTE IN A MUG
Who would’ve thought that a delicious breakfast can be made in just minutes with the help of a mug? Combine two eggs, diced bell pepper, tomato, spinach and spices into a greased mug and microwave for about two minutes. You’ll get a hearty protein-filled breakfast that will keep you energized and ready to take on the day in just an instant!
PROTEIN PACKED SMOOTHIE
Smoothies are an on-the-go essential for those chaotic mornings. Blend up ingredients like spinach, protein powder, avocado, banana with ice and almond milk to get a thick and satisfying smoothie that won’t leave you with the mid-morning belly rumbles. Make sure you’re using a clean protein powder by reading up on The Best and Worst Protein Powders!
SUPERFOOD BREAKFAST SALAD
Blueberries, spinach, a poached egg and chopped walnuts with a drizzle of honey balsamic vinegar are the perfect combination of superfoods to get your morning started. This salad is loaded with antioxidants and immune-boosting nutrients. This meal screams healthy without losing any yummy taste!
ENGLISH MUFFIN RICOTTA, FRUIT AND HONEY
Move over avocado toast, there’s a new kind of toast in town! Spread ricotta lightly over half a whole wheat English muffin with sliced figs or strawberries and a drizzle of honey. This treat is one sure to please all the sweet lovers out there and is one you don’t have to worry about going straight to the love handles!
PB BANANA WRAP
Peanut butter is a nutrient-dense spread with around 2 grams of fiber and 8 grams of protein per serving. The combo of rich and creamy PB with a sweet banana wrapped up in a whole grain tortilla is one hard to deny. Be sure to grab the peanut butter that has only one ingredient and skips any unnecessary salt and sugar!
OPEN-FACED BREAKFAST SANDWICH
Skip the fast food McGriddle that’s grease-filled and loaded with processed ingredients. Instead, make a quick breakfast sammie with one sunny side up egg, two pieces of all-natural bacon and a slice of cheese. Leave off the top of the sandwich to cut back on the starchy carbs and keep you away from that overstuffed feeling.
YOGURT, GRANOLA, AND BERRIES
The classic breakfast combo of yogurt, granola, and berries has been around forever for a reason. This simple breakfast is loaded with all the necessary nutrients to start your day and give you the energy to keep it going. Use a non-flavored Greek yogurt and a granola that has a low sugar content, too.
QUICK VEGETARIAN CHILI
In a large sauce pot, combine one can of red beans, one can of roasted diced tomatoes, frozen corn and green beans, and vegetable stock with garlic powder, onion powder, salt and pepper. Heat it fully through and pack about up a cup for lunch. You can store the rest in the fridge and save it for healthy lunches throughout the whole week.
TURKEY LETTUCE WRAPS
It takes only three ingredients to make this lunch worth chomping on. With deli turkey meat (or leftovers from the night before), hummus, and large iceberg lettuce leaves, you can enjoy a light meal that still super filling! Just roll three or four up and pack them for a perfect office lunch.
LOADED SWEET POTATO
The slow digesting carbs that come from sweet potatoes can help you stay fuller longer and give you the energy to get you through your afternoon. Not only are they low in calories and high in vitamins, they’re always beaming with great flavor. Microwave one medium sweet potato for anywhere from 5-8 minutes or until it’s fork tender. Fill it with shredded rotisserie chicken, spinach, and the optional cheese.
Fancify a tuna salad by using Greek yogurt instead of mayo. Put it over a bed of spinach and cranberries with a squeeze of lemon juice. Greek yogurt will add a boost of protein and spinach packs in a hefty amount of vitamin K, A, B2, B6, C and more!
Cheese doesn’t always have to be on the list of diet no-nos. As long as cheese is consumed in moderation it can make a healthy lunch much easier. Fill a whole wheat or sprouted tortilla with provolone or mozzarella which both easily get a day’s worth of calcium per serving. You can use a stove, microwave or panini press to make this dish, all in under ten!
If you’re not already avocado obsessed, this lunch will change that! Split an avocado in half, take out the pit and spoon out a small amount of the avo (obviously eat that). You can stuff it with anything from tomatoes and mozzarella with balsamic drizzle to quick brown rice with beans and salsa.
SHRIMP SCAMPI WITH ZOODLES
Forget the heavy linguini, it takes only one simple tool and a few minutes to make zucchini noodles (zoodles). These noodles are a low carb swap to those dense pastas that will cut the calories and still get a delicious dish. Marinade shrimp in garlic, olive oil, lemon juice, pepper and salt, cook for about two minutes on each side. This is a gourmet meal minus any of the extra fat and carbs.
CAULIFLOWER FRIED RICE AND CHICKEN
Leftover chicken finds its home in this recipe! Put cauliflower florets in a food processor and blend until it comes to a rice-like consistency. Place it all in a frying pan with sesame oil, garlic, frozen veggies and ¼ cup of water. Cover for until the cauliflower has softened and the veggies defrost fully. Toss in leftover chicken for some added protein that will help build lean muscle!
CITRUS SALMON SALAD
Wild salmon is nutritional powerhouse with metabolism boosting omega-3 fatty acids that can actually help burn calories. Make it by using fresh orange or lemon juice with oil and cutting the fruits into slices and placing on top. Bake it at 400 degrees until the salmon is light pink all the way through.
ONE PAN CHICKEN AND VEGETABLES
Using thin cut chicken breasts and thinly sliced zucchini and green beans, you can make a one pan dish in no time! Sprinkle with Italian seasoning and cook in a 375-degree oven for 8 to 10 minutes or until the chicken is fully cooked and the veggies are tender.
LOADED MUSHROOM PIZZA
When that weekly craving for a pizza comes on go for this instead! Take one larger round portobello mushroom and scoop out the inside. Replace it with tomatoes, cheese, basil, salt, and pepper. Cook it in the oven until the cheese has melted and the mushroom has softened. This is a fun way to fulfill your appetite without any of the takeout pizza grease guilt.
PESTO PULSE PASTA
Look for a store-bought pesto that has only ingredients you can pronounce or make your own at home by blending up basil, garlic, spinach, extra virgin olive oil, and walnuts. Walnuts add a healthy dose of omega-3 fatty acids and can reduce the risk of cardiovascular problems. Topping a pulse pasta like one of these 10 Pulse Pastas You Need In Your Life.
It’s taco time! In less than 10 minutes, you can throw together a Mexican-style raw taco by loading up a whole grain taco shell with salsa, shredded rotisserie chicken, avocado, and cilantro. Give it a squeeze of lime or lemon juice for that added tanginess.
Sometimes, it’s hard to change up your veggies on the daily. A stir fry is a fun way to reap max flavor with the help of ginger, garlic, sesame oil, soy, and teriyaki sauce to get that umami taste that is sure to please your appetite. Use veggies like broccoli, carrots, cauliflower and bell peppers, and add a protein like chicken or tofu to get all the important nutrients for a healthy body.
BREAKFAST FOR DINNER FRITTATA
Eggs aren’t only for breakfast, they can make a satisfying dish for dinner, too! Make a frittata with eggs, lox, capers, and onion. Eggs are low in calories and loaded with protein, healthy fats, and vitamins to keep your belly happy. This is a dinner-worthy meal that takes nearly no prep time and is cooked in minutes.
Forget the tortilla and toss all your favorite burrito ingredients into a bowl. Add food like black beans that provide a high-fiber, blood-sugar-balancing source of carbohydrates to give you energy and a good source of protein like chicken or sofritas. Include veggies add fiber and bulk to the meal like peppers and onion. To balance out the dish with healthy fats add in a few slices of avocado.
CHOCOLATE AVOCADO MOUSSE
Chocolate mousse can be the perfect end to any day! With the creaminess of avocado and rich taste of chocolate, this is one you won’t want to miss. There are no tools required except for a fork and your own arm. Combine cacao (or cocoa) powder, avocado and a tablespoon or so of maple syrup. This takes out all the fuss of a real mousse with the same vibrant taste and texture!
NO BAKE ALMOND BUTTER BALLS
Energy balls are a simple and healthier way to get your cookie fix. Oats, almond butter, dark chocolate chips, flax meal and coconut flake come together to make these little balls of heaven that you can pop in your mouth any time of the day.
BANANA SOFT SERVE
For all you fro-yo fanatics out there that can’t resist the trip to the land of yogurt- try this instead! Fro-yo may be a healthier option than ice cream but is still a sugar overload. With banana soft serve it takes only one ingredient to make something way more worth the while – bananas! Blend two frozen bananas and top with anything from coconut flakes to melted dark chocolate and raspberries.
MICROWAVE BIRTHDAY CAKE
Celebrate your birthday any day with a personal birthday cake made right in a mug! Mix together 1 tablespoon coconut flour, 1 tablespoon almond flour, 1 egg white, 1 teaspoon baking powder, ½ scoop of your favorite vanilla protein powder, 1 tablespoon maple syrup, ¼ cup almond milk and a teaspoon of sprinkles in a coconut oil greased mug. Microwave for anywhere between 1 to 2 minutes depending on the microwave. This healthy version of B-day cake will have you feeling special without any leftovers begging you to eat them! Not sure which protein powder to use in your recipe? Don’t miss our list of 15 Best and Worst Protein Powders!