Quick Healthy Meals

 Here are some great healthy meals that you can make in just a few minutes. I am a horrible cook and I don't have time to shop, if I can do it you can too! If you are trying to gain muscle while losing fat then you need to be very strict with your nutrition and these meals fit the bill! These meals are truly easy, here are my standards:

• no more than two ingredients
• no chopping
• dirties no more than one dish
• takes no more than 5 minutes of my time

My standards for "healthy" is equally as tough to meet:

• high in protein, at least 20g protein in a 300 cal serving
• low in fat, no more than 5g fat in a 300cal serving
• high in fiber, at least 7g fiber in a 300 cal serving
• no simple carbohydrates
• minimal processing

Don't even have time for those quick recipes? Here are some that only require no cooking at all, just heating up! Each of these meals only requires:

• can opener
• microwave
• blender

Some Suggested Easy Meals:

	2 biscuits (47g) 1.5 (360ml)cups nonfat milk 1 orange	365 calories 3% calories from fat 19.5g protein 7.7g fiber
	1/2 cup (40g) dry oatmeal 1.5 (360ml)cups nonfat milk 1 plum	315 calories 6% calories from fat 19.5g protein 5.7g fiber
	skinless chicken breast 3.5oz (100g) 1 cup (150g) broccoli 1 cup brown rice	330 calories 12% calories from fat 30g protein 4.4g fiber
	2/3 cup (95g) mixed vegetables whole grain tortilla 1/2 cup (130g) nonfat refried beans 1oz salmon	330 calories 7% cals from fat 19g protein 11g fiber
	1 low fat TV dinner 2/3 cup frozen veggies	320 calories 5% cals from fat 18g protein 6g fiber
	2/3 cup (95g) frozen mixed veggies 1 cup (260g) kidney beans	290 calories 0% cals from fat 17g protein 13g fiber
	2 2/3 cups (380g) mixed vegetables 1/2 can (70g) boneless skinless salmon	310 calories 3% calories from fat 28g protein 12g fiber
	25g whey protein (type I use) 1cup orange juice 1 frozen banana	315 calories 3% cals from fat 27g protein 2g fiber
Emergency Meals - No heating, refrigeration, or preparation required.  Keep these in your backpack, car or office desk for times when you have "no time" to eat.
	3/4 can chili	315 calories 12% cals from fat 24g protein 10g fiber
	1/2 cup oats 25g whey protein (type I use)	260 calories 10% cals from fat 30g protein 4g fiber