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The Easiest Healthy Meal That You Make



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ALLYTHEATHLETE
Posts: 858
7/27/12 12:23 P

At Wal-mart, they sell individually packaged, 4-ounce frozen salmon fillets. They say not to cook them frozen, but I do it all the time. I put one in a microwaveable bowl and top it with a citrus Hawaiian marinade and one cup chopped, fresh pineapple. Loosely cover and microwave for 3 minutes and flip the fillet; microwave another 3-4 minutes until opaque throughout.

Easy peasy! I usually eat it with a microwaved sweet potato topped with sugar-free caramel ice cream topping. Best. Dinner. Ever.

emoticon



CHARLASEK
SparkPoints: (3,299)
Fitness Minutes: (136)
Posts: 9
7/27/12 12:17 P

I LOVE that website!! (skinnytaste.com)

Edited by: CHARLASEK at: 7/27/2012 (12:18)


JUSTBIRDY
SparkPoints: (72,518)
Fitness Minutes: (67,620)
Posts: 9,840
7/27/12 12:15 P

leftover seafood salad. Take some fish, clams, shrimp etc. from the night before, add some chopped cucumber and tomato, add some olive oil and lemon, salt and pepper, and a grated jalapeno pepper if you like. No cooking!



CHARLASEK
SparkPoints: (3,299)
Fitness Minutes: (136)
Posts: 9
7/27/12 12:14 P

My newly discovered favorite: frozen fish fillet, microwave veggies (with or without sauce) and leftover brown rice. Takes about 10 minutes after the fish is thawed!

Thaw an individually-frozen fish fillet in warm water while you're doing something else. When thawed, sprinkle with salt and pepper and saute in some olive oil in a skillet. Meanwhile, pop a "steam-in-bag" veggies into the microwave. Reheat leftover brown rice. When the fish is done, top with some grated parmesan and whatever seasonings you like (garlic, lemon-pepper, dill, etc). Scoop rice onto plate, then veggies and top with the fish. YUM!



THATBRONWYNGIRL
Posts: 657
7/27/12 11:43 A

Grilled chicken with veggie relish (tomatoes, cucumber, onion, and radish with salt, pepper, basil, and white vinegar) and brown rice. Alternately, we make it with salad. Can also be baked/pan seared, or done on the grill pan.



BRIGHTCRAYON
Posts: 12
7/27/12 9:16 A

I have a terrible addiction to Annie's microwaveable mac & cheese, so what I often do is microwave a serving of that (but wait to add cheese)

Then, for the 5 or so minutes that the noodles microwave, I cook up in a small pan 1 cubanelle (italian) pepper (the long light green ones), 1/4 red onion, half of a large tomato, a few leaves of fresh basil, and some dried garlic, salt, pepper, with a small splash of white wine instead of oil.

I then mix that whole veggie concoction in with the single serving of noodles and add the cheese powder. Total prep time under 10 minutes. SUPER TASTY, about 300 calories, and I don't even have to feel particularly guilty about eating mac & cheese. Win, win, win.

For some lazy protein, and a bit more calories, canned tuna goes well with this.



TOBEME
SparkPoints: (13,310)
Fitness Minutes: (1,619)
Posts: 44
7/27/12 8:31 A

My favorite quick meal is - Baby zucchini, onion, and red or green pepper (just chop in chunks) sautee' in a bit of olive oil, that is the BASE

then add in your favorite protien. (pre-cooked shrimp, left over chicken, chicken sausage, etc)
Other add in suggestions:
Salsa or cherry tomatoes or diced tomatoes

Optional topping: sprinkle your favorite cheese (Feta, parmesean, mozzeralla)

You can change this up to make it a bit different to eat several different days of the week.

Very low cal (depending on your add ins) - Quick - Tastey (ensure to add your favorite seasonings)



STLCARDSFANS05
Posts: 916
7/27/12 7:40 A

sweet potato blackbean burritos



VENTIHEART
Posts: 107
7/27/12 5:55 A

I'm laziest around dinner time, so I make it easy on myself by throwing assorted beans and veggies in my slow cooker while waiting for my minute oats to heat up. 2 meals in under 5 minutes of prep time is the way to go.





AIRAMEI
SparkPoints: (13,640)
Fitness Minutes: (16,923)
Posts: 250
7/27/12 1:15 A

quinoa and/or lentils. Hardest part is whatever extras you want to add (veggies, spices) and making sure you don't burn or cook too long.



OUTDOORFREAK
Posts: 61
7/26/12 11:55 P

Rolled oats cooked with water, frozen blueberries and raspberries, served with sliced banana. Takes 5 mins, max and no prep required...



FARMGIRL1968
SparkPoints: (3,236)
Fitness Minutes: (2,409)
Posts: 172
7/26/12 11:49 P

A pot of lady cream peas



XHAPPYGIRLX
SparkPoints: (3,694)
Fitness Minutes: (1,291)
Posts: 205
7/26/12 11:03 P

Miso crusted fish. Just take some red miso paste, and a little sesame oil and mix up until it is thick, but not enough sesame oil to make it runny, add garlic and a hint of soy sauce if you want but I find that the soy sauce is not needed. Then just coat the fish with this and grill it. You can either do it on a bbq grill or on the foreman grill or even broil it in the oven. Then serve a quick side salad with some of the left over marinade you reserved on the side, and just add enough liquid like water or rice wine vinegar to it to thin it some.



REESE3N0
Posts: 25
7/26/12 10:51 P

Chicken Caesar Salad, using the packaged caesar kit and a frozen chicken breast thrown on the George Foreman for about 5-10 min. then sliced into the salad.



POMBIKISAN
SparkPoints: (354)
Fitness Minutes: (240)
Posts: 14
7/26/12 9:44 P

Pre washed organic spring salad mix, grilled slices of Queso (Mexican cheese} fresco, Grape tomatoes all drizzled with some home made Balsamic Vinaigrette Dressing and a grilled Ezekiel Sprouted wheat tortilla.



RUBYSHOE
SparkPoints: (48,981)
Fitness Minutes: (14,048)
Posts: 58
7/26/12 9:13 P

Veggie stir fry-
My nonvegetarian boyfriend loves it and it takes no time at all!



PHILTRILL
SparkPoints: (18,746)
Fitness Minutes: (7,000)
Posts: 176
7/26/12 8:56 P

Fresh spinach, hard boiled eggs, grilled salmon, chopped almonds with balsamic vinegarette dressing.



EWEINHISPASTURE
Posts: 2,453
7/26/12 8:47 P

Homemade whole wheat tortillas with hard boiled eggs dipped in extra virgin olive oil, bio-salt, a balanced salt alternative, and freshly ground black pepper.



WISDOM73
Posts: 517
7/26/12 8:35 P

Hard boiled eggs, lettuce topped with tuna, feta cheese on romaine lettuce with raspberry dressing, there are so many...



BUBRA007
SparkPoints: (14,384)
Fitness Minutes: (7,426)
Posts: 754
7/26/12 7:32 P

My favorite summer dinner/lunch has lately been: A bed of chopped lettuce, a whole tomato chopped up, or cup of cherry tomatoes, 1 oz shredded cheese, 2 T low fat sour cream, 1/2 cut up avocado, and 1/2 cup beans of some sort (black, ranch-style, or refried). I then sprinkle fresh lime juice over the whole thing and a few tablespoons of regular salsa or salsa verde. So good and about 400 calories.



MKATE88
Posts: 1,174
7/26/12 6:28 P

I chop off produce when I get home from the store. Then when I want an easy meal I throw together 2 or 3 different kinds of fruit topped with yogurt and nuts. A big bowl is really filling, especially if I use watermelon. Such a great meal for summer



POTSIEDAIGLE
SparkPoints: (13,060)
Fitness Minutes: (12,610)
Posts: 10
7/26/12 5:54 P

A salsa chicken recipe that i found on spark recipes.
Put chicken breast in pan
cover with salsa
Bake in oven
when done sprinkle low fat cheese on top place back in oven to melt cheese
when done dab a bit of fat free sour cream on top and enjoy
Total time about 30 - 45 minutes (depending on oven)



CHICKYWANNA
SparkPoints: (16,718)
Fitness Minutes: (7,805)
Posts: 310
7/26/12 5:47 P

Wow ! These are some really great idea's , they all sound so easy. Thanks everyone for sharing....



SANDYGTZ27
SparkPoints: (6,852)
Fitness Minutes: (2,460)
Posts: 53
7/26/12 5:16 P

I have found a lot of wonderful recipes on this website. http://www.skinnytaste.com/



HOLALOLA
SparkPoints: (19,707)
Fitness Minutes: (58,268)
Posts: 278
7/26/12 4:13 P

On Sunday I made a big batch of pasta and wrapped the leftovers into single-serving portions. I also made a salad and made extras for individual salads at the same time. I used different veggies in each for variety and packed up one container of each kind of dressing. Voila! Three lunches ready to go. Ate those Monday, Wed, and tomorrow. Tuesday I went out for lunch and immediately boxed up half. I'll eat the other half today. Two more lunches down!

For dinner try eggs of any kind, taco shells with pre-cut veggies and canned beans heated in the microwave, or an open-face sandwich with cheese and tuna, ham, or turkey. My sides always include pre-chopped cucumbers, cherry tomatoes, baby carrots and maybe some hummus to dip it in.

I'm quite lazy too. Good luck in the heat!




AHICKOK65
SparkPoints: (701)
Fitness Minutes: (145)
Posts: 30
7/26/12 4:12 P

That sounds so yummy. Something that my husband would like also without knowing that it is good for you! Thank you for sharing.



BIGBOOTYBUNNY
Posts: 29
7/26/12 4:05 P

My husband and I just hit on something easy...leftover brown rice mixed with chili beans (S & W in tomato sauce) topped with cheese, heated up in the microwave and then wrapped in a tortilla, served with a salad or if I really need something fast, with a glass of V8 juice.



BLUESLEEP
Posts: 163
7/26/12 3:40 P

Insanely easy and foolproof:

Slow-roasted salmon (from epicurious)

Preheat oven to 275°F. Line a rimmed baking sheet with aluminum foil. Brush with 1/2 tablespoon oil. Place salmon fillets, skin side down, on prepared baking sheet. Mix remaining oil, thyme, and lemon zest in a small bowl. Spread thyme mixture over salmon fillets, dividing equally. Season with salt and pepper. Let stand 10 minutes to allow flavors to meld.
Bake salmon until just opaque in center, 15-18 minutes. Serve with lemon wedges.

(If zesting a lemon takes too much time...I suspect you could use just about any type of spice or herb...or nothing at all!)






OMENDER
Posts: 196
7/26/12 3:38 P

Spinach soup with poached egg and smoked salmon ( husband was served exactly this at a restaurant in Denmark and was so impressed with its simplicity and flavor, we made it a staple, though kids and I add some bread)
Soup is 1/2 bag frozen spinach, veggie or chicken broth, salt pepper and nutmeg to taste. Can add milk just before serving if you want it. Spinach and a little broth in processor, heat add rest of broth and seasonings. Takes maybe 10 minutes total to prepare the whole meal.


Shrimp "étouffée"- onion, celery, bell pepper, your favorite Cajun seasonings, a touch of tomato paste, water or stock, shrimp, and favorite garnish. Saute veggies with a bit of cooking spray until tender, add tomato paste then liquid and seasonings. Get to a boil for a bit and add shrimp. Eat as a soup or over rice. If you want a soup, add more stock, less if you don't. Takes less than 30 minutes (without rice).


Edited by: OMENDER at: 7/26/2012 (15:48)


1954MARG
Posts: 243
7/26/12 3:26 P

Quickest hot meal= 2 slices toast with two scrambled eggs with mixed herbs or chopped salad onions together with a serving of frozen mushrooms heated in canned tomatoes and juice. followed by a piece of fruit. No fat is needed on the toast because the tomatoes give moisture.

Quickest cold meal= two slices of ham rolled around cottage cheese, with salad and microwaved new potatoes moistened with one teaspoonful of lemon flavored olive oil, followed by fruit.



SPAYYOURCAT
SparkPoints: (67,720)
Fitness Minutes: (42,422)
Posts: 2,738
7/26/12 3:17 P

I get black peppered turkey breast from the deli and have it sliced just a little thick. Drizzle some balsamic vinegar GLAZE on it and roll it up around 1/2 cup of arugala, baby spinach, or spring mix salad. You get approx 4 roll-ups out of 4 oz of turkey. The vinegar glaze is low cal as are the greens so you get a lot of food for about 130 calories. You can sprinkle a little feta in there too if you like.



CRYSTALLULLABY
Posts: 2,620
7/26/12 1:45 P

The heat does make it harder to cook (especially if you don't have AC which I don't right now)...

Grilling makes cooking a bit easier for me, less clean up, quick and easy. We do chicken breasts seasoned with oregano, lemon juice and garlic for chicken soulvaki pitas (mix up a tzatiki with greek yogurt, shredded cucumber, a squeeze of lemon and garlic and serve on a pita bread with chopped tomatoes, diced red onion and diced cucumbers ) or I season them with chili powder, cumin or any taco seasoning and grill some peppers and onions right along with it for chicken fajitas (serve on tortilla or in a salad.)

I usually always have a big salad for one meal with some leftover chicken or pork that we had earlier in the week. (Season and use the pork as you would chicken). Or I'll open a can of tuna, adding some chopped celery and onion with a little light mayo on bread for a sandwhich.

I have to second that scrambling an egg and adding veggies really is the quickest thing to make. Sometimes I'll serve it on bread and make it a sandwich.

Try out what you like and see what works for you. Sometimes even PB&J can be my healthiest and easiest meal...



KATHIES518
Posts: 471
7/26/12 1:27 P

Always grilled salmon over salad. If I have time I add a couple of hard boiled eggs, small grilled potatoes and green beans for a take on Nicoise.



MARITIMER3
SparkPoints: (105,792)
Fitness Minutes: (60,792)
Posts: 5,583
7/26/12 1:27 P

My favourite go-to meal when I'm rushed is cottage cheese with fresh fruit and bran buds. I have it for breakfast, lunch, or before going to bed.



KFWOHLFORD
SparkPoints: (2,869)
Fitness Minutes: (2,501)
Posts: 729
7/26/12 1:22 P

1/2" cube of cheese or 1/4 cup of cashews, 1/2 cup cherry tomatoes, 1 cup carrot juice, and/or a piece of fruit. Literally just needs to be grabbed out of the fridge and eaten.

Amy's vegetarian soups and frozen dinners. Very healthy, mostly organic ingredients, no unhealthy chemical additives or unnecessary sugars.

Salad with crumbled (pre-made, store-bought) falafel balls, with greens, chopped celery, and goddess dressing

Veggie stir-fry with sliced zucchini, mushrooms, garlic, fresh basil, and an egg, firm tofu, or vegetarian sausage. Takes about 5 mins to chop veggies and cook. Substitute lean meat if you wish or your favorite veggies. (peas, sweet peppers, spinach, eggplant, etc. cook up pretty quickly, stuff like broccoli and carrots can be microwaved and then added to stir fry to save time)

Fresh fruit, silken tofu, hemp protein powder, and soymilk smoothies. Put all ingredients in blender, blend, serve. Can be made with skim milk or greek yogurt instead if you prefer.


Edited by: KFWOHLFORD at: 7/26/2012 (13:27)


CMHOGAN1
Posts: 2
7/26/12 1:14 P

My go toquick dinner is whole wheat pasta with veggies. Just boil the pasta for about 10 minutes. Microwave any frozen vegetables you have on hand. Mix everything together with any spices you like. Its filling and quick!



ARTNANRKY
SparkPoints: (24,344)
Fitness Minutes: (11,800)
Posts: 585
7/26/12 1:02 P

'The cold plate'
put any combo of the following on a plate:
baby carrots
grapes
cherry tomatoes
an apple
a banana
cucumber slices
cheese
nuts
red pepper slices
hummus
left over broiled cold chicken breast
previously hard boiled eggs
a serving of crackers
etc.
use salsa, yogurt, salad dressing or the hummus in a little bowl on the side for dip if you like...
vary the amounts based on your hunger and the calories you need... and...
voila!
done!
:)



THINNYGINNY
Posts: 1,142
7/26/12 11:16 A

easy dinner - brown rice in a rice cooker - if you don't own one - think about it... salmon in a pan sprayed with pam - top it with a bit of teriyaki sauce or brush with olive oil, top with lemon squeeze and a bit of salt/pepper and whatever herb you like... steam some broccoli in microwave - tpp broccoli with a sprinkle of parmesan. We have vegetarians at our house too - so this dinner gets augmented with tofu cubes cooked in a pan with soy sauce/honey/chili paste.



CHIHAYA
SparkPoints: (4,658)
Fitness Minutes: (8,249)
Posts: 434
7/26/12 11:07 A

Aluminum foil cocking. It works very well with fish.

Wrap whatever the fresh fish fillet + some veggies + butter + seasoning in aluminum foil, then put it in oven. highest heat and broil it about 15 min. Don't put too much veggies. Its water could make it very soggy.

Serve with rice, oatmeal, or pasta. Quick and easy.

Edited by: CHIHAYA at: 7/26/2012 (11:08)


IAMLOVEDBYYOU
Posts: 369
7/26/12 10:52 A

Eggs are my go-to item if I want something warm and filling. I often have eggs for dinner.

But I thnk the key to quick and easy meals/snacks is dong the prep work beforehand.

Buy cans of beans to quickly heat them up in the microwave. Buy pre-trimmed chicken cutlets to cut down on the work. When I was a kid, my mom used to buy boneless skinless chicken breasts, cut them into long strips and put them on skewers, grill them, then freeze them. A few minutes in the microwave or toaster oven and there was a quick, healthy filling after school snack for us. Dipped in honey mustard... Delicious. Keep precooked frozen chicken in your freezer to quickly add to dinner.

I make quesadillas all the time, but i chop up tomato, avocado, onion, and peppers so I already have it diced in the fridge and can add them to anything.

I guess the key to easy and healthy is to keep a well-stocked fridge and pantry, and to put in a little prep work yourself, or buy the prep work.



ROGERSBABE1
SparkPoints: (43,416)
Fitness Minutes: (29,390)
Posts: 5,351
7/26/12 9:56 A

I love omlets and eat them anytime of day: cooking spray, 1 egg and 1/4 cup of egg beaters...add any veggies...I like onion, green peppers and mushrooms. You can also add cheese...I don't like reduced fat cheese, so I use 1 oz of regular sharp cheddar. This is also a good meal if you're a low-carber. Sometimes if I have leftover KFC, I'll remove the skin and cut up a piece in my omlet.



DIERKESCN
Posts: 61
7/26/12 8:56 A

Mini Muffin Pizzas

Slice a whole wheat muffin in half - top with tomato sauce, a little cheese, and as many veggies as you can fit. Pop in the oven til the cheese melts or throw in the microwave. Simple and delish!



KYLAR_STERN
SparkPoints: (22,092)
Fitness Minutes: (23,799)
Posts: 1,053
7/26/12 8:50 A

I am the king of quick (lazy) meals. I never make anything that takes longer than 5-10 min becuase that's all I have time for.

Breakfast- Hardboiled eggs, bowl of Kashi go lean cereal, or oatmeal. These take 3 min or less. Microwaving an egg or two also works. http://recipes.sparkpeople.com/recipe-deta
il.asp?recipe=1099770

Lunch- Leftovers from my super quick dinners listed below warmed up in a microwave, or a sandwich always works too

Dinners- George Foreman grilled chicken or lean porkchops (5-6 min). Add a little bit of olive oil and whichever spices you like best. Brown Minute Rice in microwave (5 min) or Whole wheat pasta on stove top (10 min). Frozen veggies steamed in microwave (4 min) or stovetop (6 min, but better consitency). Mxing together a spinach salad takes about two minutes.

You can do all these things at the same time. Add a glass of milk, some BBQ sauce, possibly soy/teriyaki sauce and from the time you start til the time you eat is less than 10 minutes. I always make two servings of everything and then throw the extra in a tupperware and into the fridge. Then I have that the next night for an even quicker meal, or I bring it to work for linch

Edited by: KYLAR_STERN at: 7/26/2012 (08:52)


TAOZEN
Posts: 237
7/25/12 11:54 P

Breakfast
No calorie cooking stray with 1 tsp of coconut oil.
Saute onions, tomatoes, green peppers, mushrooms, and spinach
Add 1 whole egg and 4 egg whites.
Scramble it all to getter, and some Salsa. Season with salt and pepper to taste. I usually add so red pepper to mine. It is my favorite go to quick hot breakfast.



SHARONSOWN
Posts: 1,019
7/25/12 11:38 P

Here's one that's hard to mess up, unless you lose the can opener.

1 can kernel corn
1 can diced tomatoes
1 can diced green chilies (very mild, I add hot salsa too)
1 or 2 cans black beans

Add onions and garlic as you please. Drained, not drained, no salt added, pretty much as you choose. Heat and eat!



ELLIOTT311
SparkPoints: (2,599)
Fitness Minutes: (837)
Posts: 179
7/25/12 10:39 P

I make this chicken fajita salad that is amazing and fairly healthy. Marinate about a 1lb of chicken breasts/tenders in a lime fajita spice mix (packet at the store) for about 20 minutes...you can do this early in the morning and let them marinate all day for more flavor. When ready grill the chicken. While those are grilling saute one bell pepper(color of your choice) and an onion. Now, to cut back on fat you can use 2 Tablespoons of chicken stock to saute the veggies in rather than oil. Add all of those ingredients to a bowl of salad. I also like to add some black beans strained from the can. For the dressing, combine 1/2 cup of olive oil, lemon juice from 1 lemon, and a pinch of salt. You can also use taco sauce if that doesn't sound good to you. I top my salad off with homemade corn tortilla strips. These are also easy to make, and can be done in advance. Just slice a corn tortilla into strips and place on a lightly greased baking sheet. Bake at 425 for about 5 minutes. Cooking time varies from oven to oven, so make sure the strips on crunchy and not burnt. Sprinkle over the salad and enjoy.



TRIXYMAHOGANY
SparkPoints: (8,322)
Fitness Minutes: (6,904)
Posts: 320
7/25/12 10:26 P

Veggie wraps with a little cheese are super healthy and super easy to make. You can leave the veggies raw but I like to saute mine with less than half a teaspoon of olive oil.

Actually you can make almost anything really quickly with tortillas. You can make pizza wraps with fresh salsa and a low fat cheese(and any veggies you can think of) - just pop them into the oven while it's still preheating and or put it in the toaster oven!You can also do this using whole grain English muffins.

Yeah, I pretty much eat with tortillas all the time because I am SUPER lazy.

Veggies and a low-fat or fat-free sour cream dip are good too. Yogurt and fruit is a good go-to snack.

Hard boil half a dozen eggs and keep them in the fridge - they're pretty versatile.

If you have left-over pasta, throw it in a casserole dish with some low-fat mozzerella or goat cheese (I use feta) and mix in some tuna fish, 15 minutes in the oven .

Hope these are fast enough for you!



AJWALKLEY
Posts: 504
7/25/12 10:08 P

My easiest dinner is grilled skinless chicken tenders with salt, pepper, garlic powder and onion powder in a pan with a little EVOO. I rinse some green beans and eat them raw with a little salt on top. Then I had a quarter cup of one of Uncle Bens rice packets that you make in the microwave in 90 seconds. The whole meal takes about 10 minutes to make!



DRAGONCHILDE
SparkPoints: (56,274)
Fitness Minutes: (14,204)
Posts: 9,576
7/25/12 10:05 P

Turkey lavash wraps. :) These are just like the ones they sell at Kroger sliced.

1 wrap (Choose your favorite, I like the green ones)
2-3 slices of low-sodium turkey or ham
2 tbsp rondele spreadable garlic cheese herb spread
Several leaves of dark lettuce (I prefer red leaf lettuce, myself, your choice)

Spread the cheese thinly over the entire wrap. Layer the meat and lettuce. Fold two sides of it slightly in to cover the contents, then roll the whole thing up. The folded edges will make it nice and neat, or you can leave them unrolled and cut off the edges.

Either eat whole, or slice into pretty pinwheels.

Voila! Cool, no heating, takes like, 5 minutes, and is SO very filling.



CHICKYWANNA
SparkPoints: (16,718)
Fitness Minutes: (7,805)
Posts: 310
7/25/12 9:56 P

I am getting lazy and need help making easy meals , breakfast , lunch, dinner and snacks..I am reaching for the wrong things and just can't seem to get it right at this time and its to hot to cook much..I like to cook but it just needs to be easy at this time, so help me get thru this hard time and I can make it for sure...



 
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