The Easiest Healthy Meal That You Make

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4/18/13 6:43 A

For breakfast, cottage cheese mixed with fruit is my staple
For lunch, a wrap with veggies and laughing cow cheese
For dinner, chicken fajitas with black beans

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4/18/13 6:36 A

I take the time to make big batches of things, so I have them on hand for later combining (beans, rice, etc.)

Or, I make a large meal that can be portioned and frozen.

Often, I make steel cut oats with the addition of whatever I wish (fruit, spices, etc) and freeze it in containers, defrosting overnight in the fridge and then reheating in microwave and eating either plain or with yogurt.

Same goes for quinoa. It's one of my favourite. I grind up cranberries, lemons, apples and spices, and cook with it. Makes a good, substantial breakfast (or snack)

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4/17/13 11:41 P

Another recommendation is to make your own beans. Again - sounds involved but you soak them and forget them, then boil and forget them, then you season them to taste. I use cumin (I love cumin), chili powder, and some Hawaiian seasoning (seasoned salt basically); a sautéed onion and some garlic are delicious too.

Having a big container of beans in my fridge all week makes warming up a protein and high-fiber snack super easy! Canned beans are easy but making them at home reduces your exposure to bpa and saves you money. They're super cheap!!

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4/17/13 11:37 P

The most delicious and quickest thing I make is chicken tortilla soup. I started with the HG recipe but changed quite a bit of it. I cook the chicken myself instead of using canned and I add extra cumin and chili powder. I LOVE cumin so extra makes it better. Also, I top with a cojita cheese - just a small teaspoon in your bowl goes a long way. For the tortillas, I bake a few corn tortillas in the oven with no oil and then add them in the end. sounds involved but it's pretty simple. Finish it off with some avocado. It is so good!!

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4/17/13 9:36 P

I like oatmeal with nuts, blueberries / tablespoon or so of plain greek yogurt/ vanilla silk..yum & filling

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2/24/13 4:56 P

Ingredients:
Beef from the grocer already cut into strips for fajitas.
One each red, green and yellow bell peppers and a small onion.

1. Cut the peppers into strips and the onion into rings.
2. Brown in a big skillet in a wee bit of oil. Remove.
3. Brown the beef until no longer pink, add back the peppers/onions and heat through.

Eat and enjoy. You can include cooked rice, or add soy or teriayki, but we like it just as is.

I was surprised at the amount of vitamin C peppers have.

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2/24/13 4:55 P

Ingredients:
Beef from the grocer already cut into strips for fajitas.
One each red, green and yellow bell peppers and a small onion.

1. Cut the peppers into strips and the onion into rings.
2. Brown in a big skillet in a wee bit of oil. Remove.
3. Brown the beef until no longer pink, add back the peppers/onions and heat through.

Eat and enjoy. You can include cooked rice, or add soy or teriayki, but we like it just as is.

I was surprised at the amount of vitamin C peppers have.

25 Days until:  Trip to Alaska

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2/24/13 1:06 P

Baked potatoes topped with rotel, black beans, and shredded cheese.

Open faced tuna melts (can of tuna on top of 2 pieces of toast, then topped with cheese and broiled.)

Cooked lentils sauteed with turkey kielbasa and some BBQ sauce.

Eggs scrambled with spinach and topped with marinara sauce (italian turkey sausage is good in this too!)

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2/24/13 7:17 A

"I love cucumbers there so fast to peel and cut up for your veggie, along side a sandwich or with a meal . Also tomatoes are fast as well, but I'll have to try the cucumbers just as a snack."

Just curious why you would peel the cucumbers? Quicker just to wash and slice. Peel has nutrients and is not tough or bitter or anything that would me me want to peel it......

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2/23/13 11:22 P

Smoothies from dashing dish website. Munching on carrots and celery and grapes in afternoon

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8/9/12 8:45 P

I love cucumbers there so fast to peel and cut up for your veggie, along side a sandwich or with a meal . Also tomatoes are fast as well, but I'll have to try the cucumbers just as a snack.

. These are all " my kind of meals" , so easy and what a relief not have so much to do...Thanks to everyone my kitchen is easier to clean up now ...

Edited by: CHICKYWANNA at: 8/10/2012 (10:59)

Posts: 54
8/9/12 5:57 P

I like to buy boneless, skinless chicken breasts... 6 or 8 at a time and bake them... Just salt and pepper... at 350 for about an hour and a half... sometimes baking potatos at the same time wrapped in foil... great protein and yummy... everyone in the family can enjoy... and leftovers are easy to refridgerate and reheat later... also cottage cheese as a side is great... also high in protein... I have started to keep fresh cucumbers in the fridge too... peel one for a really low calorie snack to tide over till later... a nice change from carrots... =)

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8/9/12 9:48 A

I love my Breakfast Sandwich Creation!
~Spray a pan w/ a little bit of Cooking Spray
~~~Saute:
~2 Portabella Mushrooms thinly sliced
~1 Strip of Turkey Bacon
After the Mushrooms are fully cooked, Add:
~1/4cup of Egg Beaters Flourentine
~ Pepper, Onion & Garlic Powder, and a bit of Sea Salt to taste
~ Put this inbetween 2 slices of Nature's Own 100% Whole Wheat Bread

I also add few slices of tomato, depending on how big it is, a tablespoon of Green Salsa, and a few dashes of Franks Red Hot Sauce

~ It's yummy, filling and it's about 230 Calories, with minimal fat, and a decent amount of protein!

If you make this, let me know how you like it, or if you've put your own twist on it! I'm down to learn a few pointers or two :)

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8/9/12 8:43 A

To Huskygrrl - thank you for the recipe - I'm going to try it, sounds good!

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8/9/12 1:41 A

I second the suggestion of light Progresso Soup. Quick, easy, and tasty.

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8/9/12 12:59 A

How well I know that call from the kitchen, but I find a glass of.water and/or a short walk away from the house works! Change your scene and you can get passed it!

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8/9/12 12:55 A

Whole Wheat Pasta with Morningstar Sausage Patties
I boil water and dump in my pasta (1/2 cup).
I cook the 2 morning star patties in a pan. I take a can of mushrooms, black olives, and diced tomatoes and add it to the patties. After it's heated, my pasta is ready and I put it in a bowl. I place my sauce on top. This is my take on pasta with meatballs since the patties act like meatballs for me. I have thrown red chili flakes in there when I want it spicier.

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8/8/12 10:31 P

A cup of Progresso Light Chicken Noodle Soup is perfect for under 2 mins.

Salads are fun and easy!

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8/8/12 10:12 P

Yum I like this topic

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8/8/12 5:35 P

The easiest healthy meal I make is Baked Salmon Get a nice filet. Lemon juice salt pepper and bake 20 min at 350 and done. Add some fresh string beans and a half of a sweet potato meal done in 21.5 minutes

Edited by: SLEEPEY at: 8/8/2012 (17:39)

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8/8/12 4:17 P

Like this topic thank you !

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8/8/12 3:30 P

I also always make sure I have a tomato/Jalepeno salad and a cucumber/red onion salad prepared in the fridge. Just make a bed of lettuce, scoop of tomato and scoop of cucumber salad, add a can of tuna and its a 2 minute meal for around 200 calories.



Edited by: BLAM123 at: 8/8/2012 (15:31)

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8/8/12 2:43 P

A piece of tilapia and some steamer veggies in the microwave...quick and healthy for those nights when you just don't want to wait for something to cook! :)

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8/8/12 2:16 P

@Blam123: You should try adding a chipolte pepper, frozen squash medley and diced avocado......mMMmmmmmmMMmm.
You can buy chipolte peppers in a can at the grocery store.
My favorite Mexican restaurant serves this soup with cheese grated on top, and it is delicious. Of course everything is high calorie and home made, but the additions to low cal chicken soup yields similar results to restaurant quality!

Edited by: MYZENIN10 at: 8/8/2012 (14:17)

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8/8/12 2:01 P

Earthbound Organic arugula salad with the works: tomatoes, cukes, carrots, mushrooms, edamame, walnuts, dried cranberries, bleu cheese, etc, etc, etc. Top with balsamic vinegrette. Yum!

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8/8/12 1:58 P

I just made this for the first time, and I'm sad that there's not more of it!!!

1/3 c brown rice
1 c frozen mixed stir fry veggies
2 Tbsp Herdez Verde Salsa
1 oz Reduced Fat Velveta (cubed)
1 frozen Stay Healthy Frozen Chicken breast

Layer it as listed, stick in the microwave a couple of minutes. SOoooooooo good. Pseudo Mexican dish, that is tasty and filling. Around 350-400 calories (A little higher than usual for me, but actually worth it!)

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8/8/12 1:34 P

thank you for the ideas . right now i want to eat and i should not eat until dinner time . drinking water not helping . everything in kitchen is calling my name . with the thoughts oh i have this . and that .

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8/8/12 12:58 P

Red White and Black Bean Soup. Yummy!
Navy, black and kidney beans, brown rice, bell peppers, tomatoe and onion w a little vegetable broth. season w/ chili powder, cumin, calantro and salt.

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8/8/12 11:41 A

Thomas's Fiber Goodness English Muffin, Slice of Swiss Cheese, 1 Tbsp Roasted Garlic Hummus. Yummy.

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8/8/12 11:30 A

"Dark", Congrats on breaking 200!

Edited by: VALERIEI at: 8/8/2012 (11:31)

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8/8/12 11:29 A

This sounds like a great idea. I have some Bloody Mary Mix, (no booze in it), that I think I will use for this.....

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8/8/12 11:20 A

Plain 0% fat Greek yogurt with a sliced banana and a crushed up graham cracker. Greek yogurt is a great vegetarian source of protein.

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8/8/12 10:35 A

Stir fry! Use a bag of frozen veggies, leftover chicken and microwave brown rice. Yummy!

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8/8/12 10:29 A

turkey burger cooked w/mushrooms on a corn tostada and laughing couw sheese with a bed of lettuce on top.

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8/8/12 9:37 A

Thanks for all the great ideas! Wow!

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8/8/12 9:30 A

bagel sandwich. 1 egg, 1 string cheese - cooked together in microwave. 1 slice of bacon and a toasted thomas's mini bagel. Yummy!

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8/8/12 9:13 A

Egg Beaters and pourable egg whites. With a little practice, they are the easiest and most versatile breakfast one can make, and for such a low calorie investment! Add healthy ingredients like chopped veggies and a little sprinkle of shredded sharp cheddar (since a little goes a longer way for the calorie investment, I recommend using the real thing) and you have a tasty meal in a flash.

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8/8/12 5:00 A

egg sandwich- 1 egg over medium on 1 high fiber English muffin toasted with 1 slice of melted lowfat American cheese, plus salt and pepper. Yum

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8/8/12 2:10 A

I make a dutch oven literally full of lower carb vegetables like summer squashes, green onions and leeks, mushrooms, tomatoes, kale, cabbage, celery etc. I saute it all and add spices. I like heavy curry, turmeric, cumin cayenne and low sodium bouillon. Then I add a can of Spicy diced tomatoes and spicy, low sodium V-8 juice and let it all simmer. So, this is a lot of work, but when it is all done I have about 5 quarts of healthy, delicious soup for quick meals in the future. When it is time for a meal, I add various things to my individual servings depending my mood. Sometimes I add cooked chicken breast chunks. Sometimes I add hamburger and/or kidney beans and it is sort of like chili. Sometimes I add cheeses and sometimes I just eat it with nothing else, just a big bowl of soup. You can change it up many different ways then shove it in the microwave. It is healthy and filling and easy (once the initial big pot is made). Love it.

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8/7/12 10:59 P

Looks yummy. I am a fan of chili or anything spicy. Would love to try this one day.

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8/7/12 8:16 P

The easiest healthy meal I make is Turkey Chili, and it's filling too. It's fast because you make it stovetop in a pan, so you don't have to wait hours for it to simmer. All you need is ground turkey, a can of kidney beans (or black beans), a can of corn, a can of stewed tomatoes (mexican style with jalapeños is a good pick), and a packet of either chili or taco seasoning. Cook the turkey meat through, drain any excess fat, add the other ingredients, stir and then let simmer for about 20 minutes. Don't drain the stewed tomatoes, as this is going to provide the liquid for your chili. This is great for lunch the next day too.

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8/7/12 6:31 P

bravo on your weight lose!

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8/7/12 6:29 P

this is very healthy. blueberrys are a superfood and ciniman is good for your memory. I will try it. Much thanks!

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8/7/12 6:24 P

looks delicious! I will try it.

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8/7/12 4:04 P

I mix 1/2 a can tuna with cucumber, onion and lemon juice, put that on a sun-dried tomato tortilla. Place alfalfa sprouts on the bottom of the tortilla then the tuna mixture add some tomatoes on top then some light italian dressing, wrap it up and it's great.

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8/7/12 3:43 P

HMR shake. I use this when I'm tired or in a hurry!

Cooking though, it's probably a cheese omlette and a piece of toast.

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8/7/12 3:30 P

This is aboulutely true. Much wisdom.
Much appreciation.

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8/7/12 1:29 P

Marinate chx breast in 2Tb cider vinegar; 1Tb worcester; 1tsp garlic powder - 5 minutes (really), grill chicken till done, warm barbeque sauce in micro, put on grilled chx - slice up a few zucchini, summer squash, eggplant, peppers whatever and grill those; chop it all up over lettuce and voila - summer salad.

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8/7/12 12:58 P

I love Ziploc Steamer Bags for the Microwave,frozen Boneless Skinless Chicken breast, mixed frozen veggies, Montreal Steak Seasoning cook 10 min or until chicken is cooked through.

whole grain tortilla heated through, 2 eggs,salsa, turkey bacon or turkey sausage. great 2 min breakfast, heat meat in microwave, then cook eggs for 1 min or until cooked through you can add cheese,salsa then wrap in tortilla

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8/7/12 12:50 P

If you let the oats sit for 10 minutes or so - the oats soak up the liquid and they are like overnight oats. I've done this but her ingredients sound better than mine, I just use chia seeds and thats all...

Posts: 13
8/7/12 12:36 P

What a great idea. I will have to try this!

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8/7/12 10:19 A

I have this for breakfast almost every morning.
\1/3 C uncooked old fashioned oats
1/3 C frozen blueberries (thaw 30 sec in micro for juice)
1 Tbsp. golden flax seeds
1 Tbsp. hulled sunflower seeds
1 tsp. honey
I mix this all together and eat it raw.

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8/7/12 9:16 A

I made stir fry chicken and veggies last night- just cubed the chicken, cooked it through, removed, cooked the veggies. In the pan I added some red pepper flakes, 4 T hoisin, 2 T reduced sodium soy, 2 T mirin, a splash of lemon juice and reduced slightly. Pour over the meat and veggies. Easy and yummy!

I also really like refrigerated oatmeal- I just mix together oatmeal, greek yogurt, fresh fruit (blueberries are our fave so far), a little honey and cinnamon. Leave it in the fridge overnight and it's good to go in the morning!

Like the poster below I do quinoa (or couscous) lunches as well, but I add sauteed veggies and beans or chicken. I also add some fresh herbs and lemon juice- delicious and easy!

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8/7/12 8:58 A

Super easy breakfast:
1/2 cup uncooked rolled oats
about 20 whole unsalted almonds
Dump in a small mug and eat uncooked with a serving of whatever fruit is on hand
(I don't like the texture of cooked oatmeal.)


Easy lunches for the week (if you don't mind eating the same thing every day):

On Sunday night or Monday morning:
Cook 1 cup of Quinoa in 2 cups of liquid (I usually do 1 cup chicken stock and 1 cup water) for 25 minutes. After it cools put it in a container to keep in the fridge.
Rinse a can of beans and put in a container in the fridge.

Every day:
Put 1/5 of the Quinoa and 1/5 of the beans in a bowl with a few tablespoons of salsa and some chunks of avocado. Add a sprinkle of cumin and mix for a nice salad.

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8/7/12 6:44 A

1 fantini 100% whole wheat roll (140 cal)
4 oz thin and trim turkey or chicken (120 cal)
A nice pile of baby greens (a few cals)
Some mustard if I need it (15 or so)
3 oz baby carrots (35 cal?)
Half a box grape tomatoes (40-50 cal?)
And if I'm still hungry a cup of berries or small piece of fruit (60-80 cal)

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8/7/12 4:35 A

For a REALLY lazy but attractive looking meal (especially if you are close to your maximums) try:
Half a honey Dew melon (pips scraped off).
2 slices of lean ham
6 black olives
Pass sharp knife between the skin and the flesh of the melon, then cut bite size squares across the flesh.
Cut the ham into strips and place artistically across the melon
Scatter the olives over the whole thing.

EAT with guilt free happiness!

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8/7/12 4:12 A

egg, salsa, beans, banana. a Caribbean-inspired favorite !!

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8/7/12 1:44 A

oats (oatmeal or steel cut oats)
raisins
banana
chopped almonds
nonfat milk

I could eat this concoction 24/7.

Spark On!

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8/7/12 1:25 A

Easiest defined as "can get the most people to eat it"
This is one of my meals I do when another family with kids comes over. It's a pick and choose meal and I can prep lots of it before everyone comes over and just microwave warm what I need to:
Burrito Bar/Nacho Bar/Mexican Salad Bar

Put out in bowls:
sliced olives
sliced green onions
lettuce (a lot, so people can opt for "burrito bowl style" - I usually do this option)
whole grain tortilla chips (like Trader Joes Black Bean and Quinoa) - the salad eaters can crumble 2 or 3 chips as a topping. Some kids like to pop it in the microwave with cheese and then use the other toppings
grated cheese
canned refried beans
taco meat (I use trader joe's mix and do 1/2 beef and 1/2 turkey)
taco sauce
salsa
tortillas (warmed - I usually do a reduced calorie whole grain kind; I just put it out and make no fuss and the guest kids eat it. Just one guest dad refused - LOL)
sauteed veggies (onions, squash and bell peppers)

This has been a successful meal for all kinds of eaters, since they get to pick and choose what they want. Vegetarians and carnivores seem to find something they like. Picky kids can exert their food battles and win. It's all the "healthy" varieties of the above foods too.

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8/6/12 10:53 P

One zucchini, cut up, don't peel, 3 mushrooms quickly cut, and 1 cup or more of any leftover veggies you have from dinner, brown in pan, green onions if you like, pour in 1/2 cup egg whites, flaxmeal and garlic. Sprinkle with grated parmasan and it's a breakfast or any meal, no starch, and you have in at least 4 servings of veggies for your day. Seasoning is up to you, like chipotle salsa.

Posts: 779
8/6/12 7:34 P

Awesome thread! I just wrote down a bunch of new recipies to try =)

I heard this hint for spaghetti squash - mix cooked spaghetti squash 1/2 n 1/2 with regular spaghetti to make the pasta go further and use with any pasta recipie (fool the family into eating more veg!)

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8/6/12 7:29 P

Marinated boneless/skinless chicken thighs (from the butcher shop)
Sauteed summer squash and onion
Mashed sweet potatoes

(everything is plural because it's for a family of 6)

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8/6/12 4:22 P

Jalapeno chicken sausage
chick peas
diced tomatoes with garlic

I just dice a sausage, toss it all in the microwave.
If I have spinach or Kale I'll toss that in too. mmmmmmm
Makes a great base for other add-ins too. Like leftover veggies, rice...

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8/6/12 3:52 P

1 Jimmy Dean Turkey sausage patty
I egg, or egg beaters
1 slice 2% american cheese
1 low fat tortilla

I chop up the sausage in a pan, when it starts to warm, I put in the egg and the cheese. Scramble all together. Put into tortilla and eat. Mmm! I will put in pico de gallo also if I have it.

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8/6/12 3:47 P

Any recipes for the spaghetti squash?? That sounds delicious.

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8/6/12 3:13 P

A big bowl of greens and veggies topped with a sliced chicken breast. There are multiple flavor options for the chicken breast -- teriyaki, garlic and herb, curry powder -- so each salad is unique.

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8/6/12 3:10 P

1 large egg
2 large egg whites
1 bagel thin (whole wheat)
.5 oz cream cheese (for the bagle)
and fruit of choice

Easy, healthy and it keeps me full a long time

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8/6/12 3:09 P

Instant brown rice, black beans (drained and washed to cut down on sodium), and fresh salsa. Delicious and so easy!

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Posts: 14
8/6/12 3:06 P

1.
Rotisserie or Trader Joe's "just chicken"
1 bag organic spinach (6 cups raw)
Trader Joe's frozen organic brown rice
lemon
garlic
olive oil

1 tsp olive oil in pan, with garlic to taste. Add Spinach to wilt, add lemon. (about 4 minutes)
Brown rice in microwave - 3 minutes, let cool 1 minute.
Portion 3 oz of chicken.

My plate is 1/3 - 1/2 cup brown rice, either half or all of the spinach and 3 oz of skinless chicken breast. Less than 10 minutes from start to plate.

2.
3 egg whites
1.2 tsp. butter
1 cup mushrooms*
1 cup spinach*
1/3 cup greek yogurt
1 slice ezekiel bread
12 med strawberries, 1 cup blueberries*

*(veggie or fruit of choice)

saute mushrooms in 1/2 tsp butter until brown, add spinach until wilted. Scramble egg whites, add to veggies and cook until eggs are dry.

Serve with greek yogurt and fruit on side, with toasted ezekiel bread.

YUM

Total SparkPoints: 2,836

	2,500 2,874 3,249 3,624	3,999
SparkPoints Level 6

Posts: 23
8/6/12 2:50 P

"Taco Salad" minus the taco chips and torillas (a LOT of calories in those things but sooo yummy!)

1/2 cup of refried beans
Lettuce of your choosing
1/4 cup Cheese of your choosing
Small spoonful of sour cream
Small spoonful of salsa
1 piece of Chicken or steak (Add spicy seasoning)

Quick and simple! I make this a lot for my dinner at work. It has a good amount of protein and carbs to keep you going!

Pounds lost: 25.0

0 7.5 15 22.5

30

SparkPoints: (7,143)
Fitness Minutes: (5,649)
Posts: 139
8/6/12 2:39 P

I love spaghetti squash!!! My whole family loves it. Really makes you rethink the love of pasta, huh?!

May Minutes: 0

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