Five quick and easy healthy meals for the busy dieter

5 Quick & Easy Meals for the Busy Dieter

5 Quick & Easy Meals for the Busy Dieter

When it comes to living a healthy lifestyle, preparation is one of the keys to success. As Benjamin Franklin once stated, “By failing to prepare, you are preparing to fail.”

In the world of wellness, this means allocating time to exercise regularly. It also means buying, preparing and eating a diet primarily from whole foods. Add in the constant stream of new, seemingly conflicting information on dieting, and you may find yourself confused about what to eat and when to eat it. That is why we created these 5 simple and easy-to-follow recipes that will help you stay on top of your diet. 

Most importantly, they’re not only nutritious, but also delicious!

Quick and Easy Meals to take on the Go!-Breakfast, Lunch, Snack, Dinner, and Dessert!

Oatmeal Breakfast Muffins
Packed with protein, fiber and slow digesting carbs, with zero added sugar!

¾ cups of old fashioned oatmeal + 2 tbsp to sprinkle on top
½ scoop Vanilla TrueFit
½ cup liquid egg whites
¼ cup unsweetened apple sauce
¼ cup frozen blueberries
½ tsp baking powder
¼ tsp xanthan gum
½ tsp vanilla
½ tsp cinnamon

Preheat the oven to 350 degrees F
Place all the ingredients in a high speed blender (except your 2 tbsp of Oatmeal, and the frozen blueberries)
Spray your muffin tin with oil spray and evenly distribute the batter
Add in the blueberries and top with the remaining 2 tbsp of old fashioned oats


Tropical Shrimp Ceviche
Using cooked shrimp and a few added ingredients, this fresh and light meal takes minutes to prepare.

4 ounces (about 10-12) small shrimp
½ avocado (cubed)
½ cup diced fresh mango
2 tbsp fresh cilantro
¼ cup diced red onion
¼ cup diced cucumber
¼ cup lime juice
¼ cup lemon juice
1 tbsp sea salt
2 dashes of hot green pepper sauce (optional)

Combine all ingredients in a bowl and serve!


No Bake Chewy Granola Bars
This straight forward snack has a healthy balance of good fats, complex carbs, protein, and no cooking time! 

¾ cup of quick cooking oats
2 tbsp chopped roasted almonds
3 tbsp crunchy peanut butter
2 tbsp honey
¼ cup dried cranberries
3 tbsp stevia sweetened dark chocolate chips
2 pinches of sea salt
2 tbsp ground flax seed

In a microwave safe bowl melt the peanut butter and honey together for 45 seconds on high
Add the melted honey and peanut butter to the remainder of the ingredients and mix until fully incorporated
Line a 8x8 pan with parchment paper with the paper over the edges and press the oat mixture until you achieve a pressed and even layer
Place in freezer for 30-hour or until firm. Remove and cut the square into desired amount of bars.


Vietnamese chicken lettuce wraps
Using a rotisserie chicken, this easy dinner can be made without the use of a stove.

4 Bib Lettuce cups
1 cup of shredded rotisserie chicken breast
½ cup matchstick carrot sticks
½ cup sliced cucumber
1 sliced scallion, 2 mint leaves and 2 thai basil leaves (optional)

For Dressing
2 tbsp lime juice
1 tsp fish sauce
1 tbsp rice wine vinegar
1 tsp siracha
2 tsp honey
2 tbsp roasted crushed peanuts

Evenly distribute the ingredients onto the lettuce cups
Serve with dressing on the side for dipping

Cinnamon Churro Mug Cake
One mug is all you need to make this sugar free, low-carb, protein packed dessert

1 scoop Cinnamon Churro TrueFit
¼ cup liquid egg whites
¼ cup almond milk
¼ tsp xanthan gum
½ tsp baking powder
1 tsp stevia

Grease a microwave safe mug with cooking spray of choice
Mix ingredients together until well combined and add to the greased mug
Microwave on high for 45 seconds- 1 minute or until the center is fully cooked.

Many people would say that the hardest part to living healthy is your diet. With the right choices, the knowledge to back them up, and these fast and easy tips; your diet can be the best part about living healthy!

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