QUICK RECIPES YOUR WAY
DEBUNKING THE FITNESS MYTH:
A USER'S GUIDE TO HEALTH, WEALTH, AND HAPPINESS
by Judee Shipman
CHAPTER 17
FAST AND EASY QUICK RECIPES AND MORE
Scroll down for dozens of delicious Quick Recipes.
All of the recipes shown here are low in sugar, low in fat, easy to prepare, and totally tasty.
Each carefully measured portion contains 350 calories or less, but is still a satisfying hunger solution that can last for three hours or more, especially if you are a female.
You may feel just a little bit hungry when you first try this, but you don’t have to give up any of the foods or drinks you like in order to follow the plan.
Just be sure to add the calories of everything you eat, always trying to keep your total daily calorie intake at your desired level.
It’s all about calculating portion size and attending to our nutritional needs in a mindful manner.
A healthy woman of average height can eat any four of these meals each day without gaining weight. She can even add a gourmet coffee or tea drink to her daily menu.
A typical healthy male can eat five or six of these portions, and still enjoy a 600 calorie meal at dinner time.
Whether male, female, or other, just stick with the portion sizes shown here. In other words, if the recipe calls for 1 teaspoon of butter, don’t use 1 tablespoon. If the recipe says 12 almonds, don’t use 20. And so on.
You can even customize your own menu, adding your own favorite flavors.
One important “rule of thumb” is to try to include in your diet plan at least 5 helpings of fruits and/or vegetables a week.
These quick recipes are grouped into four categories, which can loosely be defined as breakfast, lunch, dinner, ad dessert.
However, there is no reason why you can’t enjoy any of these quick recipes, any time of the day or night.
MORNING MEALS
Egg Sandwich
Ingredients Calories
1 tsp butter 33
2 fresh eggs 154
2 slices bread 140 (Hostess, white or wheat)
10 fresh grapes 23
1 dash of hot sauce (optional)
Total Calories 350
Directions:
- Toast the bread in a toaster if desired.
- Whisk the eggs in a small bowl with a fork.
- Melt butter in small skillet over a medium-high heat.
- Pour the egg into the pan and cook to desired consistency, stirring occasionally, no more than 5-6 minutes.
- Put one slice of toast on a plate.
- Transfer the eggs onto the slice of toast.
- Add salt, pepper, and hot sauce to taste.
- Top the sandwich with the other slice of toast.
- Garnish with fresh grapes.
Deviled Eggs With Fresh Fruit
Ingredients Calories
2 fresh eggs 154
1 tsp mayo 35
6 olives, black or green 35
1 slice bread 70
1 cup fresh cantaloupe 53
Salt, Pepper, Spices, Relish 3
Total Calories 350
Directions:
- Place eggs in a small pan with just enough water to cover them.
- Bring the water to a boil, then cover the pan and turn off the heat.
- Let the eggs sit for 7-8 minutes.
- Drain water from pan and cover the eggs with cold water.
- Remove the shells from the eggs.
- Cut each egg in half lengthwise with a sharp knife, and place the halves onto a plate.
- Transfer the egg yolks into a small dish, leaving the whites on the plate.
- Add the mayo, 1/2 teaspoon of relish, 1/2 teaspoon of prepared mustard, salt, pepper, and any spices you like to the yolks, then mash with a fork until smoothly combined.
- Gently place a glob of the mixture into each egg white.
- Garnish with paprika if desired.
- Toast the bread if desired.
- Place the slice of bread on the plate with the deviled eggs, and garnish each egg with sliced olives.
- Prepare a cup of diced cantaloupe as a side dish.
Fruited Grits With Pure Maple Syrup
Ingredients Calories
1/2 cup cooked grits 250
1 tsp maple syrup 33
20 raisins 28
1/4 banana, sliced 39
Total Calories 350
Directions:
- Cook the grits as directed on the box, but do not add butter.
- Transfer grits to a bowl when they are ready.
- Add the raisins and the banana in the portions recommended above. (If desired, you can substitute the banana for another teaspoon of maple syrup. The calories would be about the same.)
- Top with maple syrup.
Corn Flakes With Fruit And Nuts
Ingredients Calories
1 cup dry corn flakes 143
3/4 cup low fat milk 94
10 raisins 14
1/3 banana, sliced 50
7 almonds 49
Total Calories 350
Directions:
- Throw it all together in a bowl and enjoy! This recipe is among the easiest quick recipes to prepare.
Cottage Cornucopia
Ingredients Calories
1 cup 2% cottage cheese 200
1/2 cup sliced strawberries 27
2 slices turkey bacon 84
1 tsp brown sugar 33
Total Calories 344
Directions:
- Cook Turkey bacon over medium heat until crispy, then pat with a paper towel and set aside.
- Put the cottage cheese into a medium serving bowl.
- Blend in the sliced strawberries gently.
- Crumble the turkey bacon into bits and sprinkle them over the top of the cottage cheese.
- Sprinkle with brown sugar.
Hawaiian Sunrise
Ingredients Calories
1 slice bread 70 (Hostess)
1/2 small avocado 110
1 small fresh tomato 25
1 Tbsp lite mayo 40
Salt, pepper, hot sauce 0
1/2 cup pineapple chunks 40
1/3 banana 50
1 tsp shredded coconut 15
Total Calories 350
Directions:
- Make half a sandwich of the first 4 ingredients.
- Add salt, pepper, and/or hot sauce if desired.
- Combine pineapple chunks and banana slices in a separate dish.
- Sprinkle the fruit with shredded coconut.
Fruity Nutty Yogurt
Ingredients Calories
1 cup non fat fruit yogurt 230
20 almonds 120
Total Calories 350
Directions:
- Mix and enjoy! This recipe is among the easiest quick recipes to prepare.
Classic French Toast
Ingredients Calories
1 fresh egg 77
1 Tbsp low fat milk 9
1/2 tsp vanilla extract 6
Dash pumpkin pie spice 0
Pinch of salt 0
2 tsp butter 66
2 slices bread 140 (Hostess)
1 Tbsp maple syrup 52
Total Calories 350
Directions:
- Whisk egg, milk, vanilla, pumpkin pie spice, and salt in a shallow dish.
- Melt the butter in a skillet over a medium heat.
- Cut away and discard the edges (crust) of the bread.
- Soak each bread slice in the egg mixture, then hold it over the dish to let the excess run off.
- Cook each slice in the heated butter for about 2-3 minutes per side, until lightly browned.
- Transfer the toast to a plate and top with the maple syrup.
Sugar Plum Fruit Festival
Ingredients Calories
1 cup blackberries 154
1/2 cup blueberries 42
2 level tsp white sugar 32
1/2 cup diced cantaloupe 47
1 cup watermelon chunks 45
1 plum, pitted and chopped 30
Total Calories 350
Directions:
- Place blackberries and blueberries in a bowl, and gently toss with sugar.
- Add remaining fruits and toss gently.
Fruit Festival Too
Ingredients Calories
1/2 cup sliced strawberries 26
1/2 cup diced honey dew melon 30
1 ripe peach, pitted and diced 63
1 small Fuji apple, diced 90
1 fresh pear, sliced 115
13 grapes 26
Total Calories 350
Directions:
- Place all the ingredients in a bowl and toss gently.
- Enjoy it with a cocktail fork. This recipe is among the easiest quick recipes to prepare.
Blueberry Bacon Boost
Ingredients Calories
3/4 cup fresh blueberries 61
1/2 cup low fat milk 60
1 Tbsp Agave nectar 60
1 tsp shredded coconut 15
1 slice white toast 70
2 slices turkey bacon 84
Total Calories 350
Directions:
- Rinse blueberries and remove excess water with paper towels.
- Place blueberries in a bowl.
- Add milk and agave nectar to blueberries.
- Sprinkle with coconut.
- Cook turkey bacon in dry skillet over medium heat for about 3 minutes per side, until lightly crisped, and serve separately.
Buttered Breakfast Bagel
Ingredients Calories
1 plain bagel 300
1/2 Tbsp butter 50
Total Calories 350
Directions:
- Toast the bagel if desired, spread the butter and enjoy! A buttered bagel is among the easiest quick recipes to prepare.
Classic Bacon & Egg Sandwich
Ingredients Calories
1 egg , fried or scrambled 100
2 slices pork bacon 86
2 slices bread 140 (Hostess)
Lettuce leaf 0
Tomato slice 6
1 Tbsp ketchup 18
Salt, pepper to taste 0
Total Calories 350
Directions:
- Cook the bacon in a skillet until crisp, then set aside on paper towels.
- Remove most of the bacon fat from the skillet with paper towels.
- Prepare the egg (fried or scrambled) in the remaining bacon fat.
- Toast the bread, if desired.
- Spread ketchup on one side of each slice.
- Place lettuce leaf and tomato slice on the bread.
- Add salt and pepper as desired.
- Add the cooked eggs and bacon to the sandwich and enjoy!
DEBUNKING THE FITNESS MYTH
CHAPTER 1 (Wealth Through Exercise)
CHAPTER 2 (Fitness the Old Fashioned Way)
CHAPTER 3 (11 Common Exercise Myths)
CHAPTER 4 (Food List and Nutrition)
CHAPTER 5 (Health Tips And More)
CHAPTER 6 (Alternative Health And Exercise)
CHAPTER 7 (How To Eat Whatever You Want)
CHAPTER 8 (10 Common Nutrition Myths)
CHAPTER 9 (How To Start Saving Money)
CHAPTER 10 (Free Work From Home Money)
CHAPTER 11 (Well Paid Jobs)
CHAPTER 12 (Start A Business: Real Estate)
CHAPTER 13 (Best Market Stock Investments)
CHAPTER 14 (Start a Business)
CHAPTER 15 (Quotes About Happiness)
CHAPTER 16 (Spiritual Wealth and a Bible Story)
CHAPTER 17 (Delicious Quick Recipes)
CHAPTER 18 (More Quick Recipes)
CHAPTER 19 (More Quick Recipes)
CHAPTER 20 (More Quick Recipes)
CHAPTER 21 (Sweet Treats YOU Deserve)
RELATED LINKS
HEALTH TIPS
Weight Watchers Point List And McDonalds Menu
Sugar Content And Blood Sugar Chart
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