If you are like most of us time is a precious entity and often there does not seem to be enough of it. Below are some ideas to save you time and from having to choose from other options which you may regret later.
1. Wrap it up
Wraps are easy and delicious meal choices. Simply select your favourite whole grain wrap and add a slice of cheddar cheese with a small can of no added salt backed beans and a handful of salad veggies and ¼ of an avocado and done! For extra deliciousness I recommend toasting the wrap.
If you are stuck out at the shops you can buy cheese pre-sliced, lean meat from the deli already sliced and salad pre-cut and washed from most local supermarkets. You will save yourself money and calories too by making your own wrap rather than buying one from the food court which are often filled with unhealthy sauces and fillings without whole grain wraps.
2. Smoothie love
Smoothies can be packed full of nutrition if you are feeling adventurous. Try mixing low fat milk and yogurt with your favourite fruit like banana or berries and make the meal complete by adding ½ cup of oats and even some baby spinach leaves and some avocado for a dose of healthy fat.
If you have just finished a workout this meal can be a quick and easy way to replenish your muscle glycogen stores if oats are included as well as help your muscles repair from the protein in the milk and yogurt. Your body does go through stress when exercising and the antioxidants in the fruit and vegetables will remove and reduce this impact on your body to help you recover to your best.
3. Pita Pizza
Who doesn’t like pizza? Simply use a whole grain pita bread and spread tomato sauce on top, add your favourite toppings and around 40g of reduced fat cheddar cheese. Then cook in the toaster over for around 3 minutes and bon appetite!
This meal is complete with a serve of whole grain, lean meat alternative from the cheese and a serve or more of vegetables and tomato sauce.
4. Start your day right
Breakfast can be boring, but this fruit cobbler oatmeal will bring the spice back to your mornings. Simply add quick oats with your favourite berries or banana then add low/reduced fat milk and microwave for around 3 minutes. To add extra sweetness, add some cinnamon after microwaving.
This breakfast the benefits of whole grains good for gut health and fullness as well protein from the milk and oats to keep you full. To top this meal off the fruit and cinnamon add antioxidants to help keep your body healthy for life!
5. Dessert Devil
This recipe adds antioxidants of dark chocolate which can support a healthy heart as well as the healthy monounsaturated fat from the avocado. Simply melt 30g of dark chocolate in the microwave then add ¼-1/2 of a mashed avocado and enjoy!
Take home message: time poor does not mean your meal quality needs to suffer. Try these easy 5-minute meals which will both satisfy your taste buds and help you to maintain both your health and waistline.
