Super fast healthy meals

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2

Contents

A Few Words
..................................................
..................................................
4
Introduction
..................................................
..................................................
....... 5
Time
Saving Cooking Tips..............................
..................................................
. 6
Breakfasts
..................................................
..................................................
......... 8
Bl
ueberry Breakfast Protein Smoothie
..................................................
............ 9

Egg Veggie Muffin Tins ........................
..................................................
...... 11
Almo
nd Fruit Oatmeal ...............................
..................................................
. 13
Chia
Banana Toast .....................................
.................................................
15
Spinach
Egg White Superfood Scramble .....................
................................
17
Fruity
Granola Breakfast Parfait ........................
..............................................
19
Fruit
Poppy Seed Breakfast Salad .......................
........................................
21
Egg
Avocado Toast ....................................
.................................................
23
Superfood
Tomato Omelet ....................................
..........................................
25
Peanut
butter Apple Sandwiches ..........................
..........................................
27
Lunches
..................................................
..................................................
.......... 29

Whole-wheat Mediterranean Style Pitta
..................................................
........ 30
Sp
eedy Turkey Salad ................................
..................................................
.... 32
Paprik
a Yoghurt Stuffed Sweet Potato
..................................................
...... 34
Vege
table Soy Rice ...................................
..................................................
... 36
Lettuce
Veggie Wraps ....................................
.................................................
38
Spicy
Vegetable Salad ..................................
..................................................
40
Kale,
Apple Cucumber Lunch Smoothie
..................................................
.... 42
Tuna
Avocado Smash Salad.............................
...........................................
44
Chicken
Salad with Blueberries and almonds
.................................................
46
Dinners
..................................................
..................................................
........... 48
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Stir Fried
Spicy Shrimp .....................................
..............................................
49
Garlic
Chicken Sausage Tomato Couscous.................
................................
51
Vegan
Portobello Mushroom burger .......................
........................................
53
Turkey
Frittatas ........................................
..................................................
..... 55
Spicy
Vegetable Soup ..................................
..................................................
. 57
Broccoli
Beef Bowl ......................................
.................................................
59
Final Notes Advice
..................................................
........................................ 61
4

A Few
Words
First of all,
thank you for buying this eBook!

I am so excited that
you've started a new journey to a healthy life.

You took decision to
win over your health and control your body and
soul.
Bravo!

It's not an easy move,
but I assure you that if you stick with this
diet, you will get
AMAZI
NG results.
Thousands
of people have already changed their lives, and
YOU ARE NEXT !
No
excuses, no giving up Just do
it.
One more thing

I share on my site a
lot a valuable information so if you're into
healthy delicious eating

make sure to visit http//www.smoothierecipes
.us/
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Introduction

Are you a busy
professional who barely has time to stop work to
eat? Are you a stay at

home mom that is too busy balancing everything
(and everyone) else to stop and worry

about cooking yourself
a decent meal? Eating healthily is the most
important thing you
can
do because it can keep your energy levels up and
reduce the likelihood of you

getting sick so that you can continue to be
the superstar you are.

You dont have to spend a lot of time and effort
creating healthy meals and the recipes

in the rest of this
book can help you to achieve your health goals
without heavily
impacti
ng the rest of your day. Take time out of your
day to give yourself proper

nutrition and your body will reap the
benefits with minimal effort.

These meals are all 15 minutes or less
which means that you still have time leftover to

eat them. Each recipe
comes with full instructions on how to make them
with the
ingredient
quantities and serving sizes to help you make the
right amount for you or

your family. All recipes also have a creation
time which can help you plan your day and

pick a meal that will
suit the time you have, from 4 minutes 15!

Enjoy!
6

Time Saving Cooking
Tips
The recipes that
will follow in this book are quick and easy to
make and perfect if you

are strapped for time. However, there are other
things that you can do to make the

most of your time and
energy when leading a healthy lifestyle and here
are the best tips
to
do it.
1. Meal Prep

This concept involves
making the most out of your time and using short
windows of
opportunity
to get things done. For example, having 10-15
minutes in the evening while

you are cooking dinner can give you the
opportunity to chop up vegetables for

tomorrows meal. Meal
prep also involves pre-cooking some elements to
save time
later, for
example if you have time on the weekend, roast a
chicken and then you can

have cold cuts or cooked shredded chicken to
add to your meals later on in the week.

Anything you do ahead
of time to make your life easier later on is meal
prep and it is key
to
quick and healthy meals.

2. Read all instructions

Many recipe instructions have tasks to do
at the same time as another item is cooking to

help you save time and
serve it altogether. Read the cooking
instructions all the way

through before cooking and you wont make any
time costly mistakes. In addition to

this, make sure you
have read the ingredients list thoroughly and get
all of the
ingredients
out before you start. This can avoid delay times
and wasteful cooking
mi
stakes that might occur if you end up missing
some ingredients.
3.
Keep the skin
Most
people waste a ton of time peeling or removing
the skin from produce when it

actually contains a lot of fiber and
nutrients. Make sure to wash thoroughly and you
are
all set to go, no
muss, no fuss.
4. Use
decent equipment
You
can almost triple your preparation time if you
dont have the proper knives or

peelers (as well as
being a safety hazard) so make sure you have
sharp and proper
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cooking utensils and
you wont have to rush around finding
alternatives or substitutes

that may (or may not) work.

5. Know your cupboards

Organizing your
kitchen can save you a lot of time rushing
backwards and forwards,

keep the saucepans, trays and frying pans near
the cooker and cutlery near the cups and

plates and you will
save a bunch of time. Think about your layout and
you can avoid
spending
a lot of time trying to collect everything you
need each time.
6.
All-in-one meals
These
are the types of meals, also known as one pot
cooking which means that

everything is cooked in one pan together. This
can help to enhance flavors but also can

reduce cooking and
heating time while saving on washing up (bonus!)

7. Easy clean-up

In many cases after
cooking a large meal it can be the cleaning that
takes most of the
time
which can put you off doing a lot of cooking. If
this is the case with you. Pre-fill the

sink with warm, soapy
water to put the dishes straight into soak or if
you have a
dishwasher,
make sure it is empty so the dishes can go
straight in. While you are waiting

for things to simmer
or cook, also remember to wipe down the sides and
cooking area
too ready
for dishing up and youll find the cleanup pretty
much takes care of itself.
8

Breakfasts

Breakfast is the most
important meal of the day and wakes your body up
after fasting
during
your sleep and therefore you should never skip it
as it can have negative physical

and mental impacts
such as

? Binge more

? Struggle to lose weight

? Incr
eased risk of diabetes

? Hunger Cravings

? Slow
er metabolisms

? Irregular menstrual cycles

? Mood
Swings and irritability

? Reduced concentration

? Poor
brain function

? More likely to get heart disease

Thankfully the
following recipes can help you to never have to
miss breakfast again and

incorporate it into your daily routine
effortlessly so you get the proper nutrition to
wake
up your body
without the hassle of a complicated meal.
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Blueberry Breakfast
Protein Smoothie
Smooth
ies are an excellent way to boost your nutrition
on the go and this delicious

protein smoothie is no different. Perfect
for the whole family it is sweet with high

nutritional value and
is easy to make in under 10 minutes. This is one
you can blend and
go
with minimal effort too! (You could even make
this the night before to save even

more
time!).
Benefits

The oats in this
smoothie help to boost the fiber content to leave
you feeling fuller for

longer and aid your digestive system for busy
people in the morning. Using frozen

blueberries helps to
chill it to the perfect temperature and gives an
antioxidant boost
that
helps to boost the detoxification process and
reduce stress on the kidneys and liver.

The spinach provides
some sneaky, leafy greens that can top up your
nutrition and
provide
vitamin C and K to boost your immune system and
stop you from catching colds

which might hinder your busy lifestyle.
Overall this is a nutrition packed meal in a
handy,
compact, travel
size.
Ingredients

2 Servings


? 2 Tsp Honey


? ½ Cup Rolled
Oats

? 2 Bananas


? 2/3 Cup Frozen
Blueberries

? 1
Scoop of Protein Powder

?
¼ Cup Spinach

?
½ Cup Water
10


? ½ Cup Low-Fat
Milk
Method

Time 5-6 minutes

1. Add all of the
ingredients into a blender and mix on a high
speed setting until
com
pletely blended together.

Additional Notes

? Make sure to add the
protein powder last so that it doesnt stick to
the bottom.
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Egg Veggie Muffin
Tins
These deliciously
easy breakfast treats are so diverse you can mix
and match what
vegetabl
es you have leftover in the fridge and just throw
them in depending on what

you fancy. Even though they take up a whole 15
minutes to make, they make two

batches so pop them in the fridge and you
have 2 days covered (so really they only take

7 and a half minutes
per batch!).
Benefits

Eggs are full of
protein, healthy fats and nutrients that are
guaranteed to give you the

energy and boost you need to quell any hunger
cravings and keep you going until lunch.

The spinach provides
an excellent source of antioxidants that can
actually help to reduce

the risk of cancer (particularly in the colon).
The magnesium in spinach can help to lower

blood pressure while
boosting brain functions and memory.

Ingredients

Makes 6 units (2
servings)

? 1 Red Bell Pepper

? 2 Spring Onions

?
½ Cup Spinach

? 1 Sliced Tomato

?
6 Eggs

? Muffin Tin

Optional - Cheese
12

Method

Time 15 Minutes

1. Preheat oven to
390F
2. Chop all of
the vegetables into a bowl and whisk in the eggs
together.
3. Pour the
mixture evenly into the muffin tray and put in
the oven for 12-15 minutes or

until they are firm on the top.

Optional Add the
cheese on top of the mixture before putting in
the oven.
Additional
Notes
?
Store in the fridge

? Make sure you
use a non-stick pan or greaseproof paper
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Almond Fruit Oatmeal

For when you want to
sit down and pay attention to what you eat but
dont have the
time to
spend on cooking, oatmeal is the way forward! It
is completely customizable for

toppings and you can make things extra
healthy by removing the milk and just using

water. This recipe is
creamy, delicious and completely guilt free as it
combines fruit,
nuts
and fiber to give you a great all-rounder to
start your day.
Benefi
ts
Adding almonds to
oatmeal is particularly beneficial because it
provides an array of
an
tioxidants that is particularly useful for
protecting against aging and environmental

stresses that are
placed on our bodies. The powerful antioxidants
can also reduce cell
ag
eing and act as anti-cancer properties to avoid
growth. If you are quitting smoking,

almonds are also
helpful to boost lung regeneration and the damage
caused to your
body.

Using soy milk in this
recipe is also beneficial because it contains
less hormones and
bacte
ria that is often found in cows milk and also
means that it is accessible for those

who live a vegan
lifestyle or have intolerances.

Ingredients

1 Serving

?
1 Cup Soy Milk

? ½ Cup of Rolled Oats

?
1 Teaspoon Maple Syrup

? 2 Tablespoons
Chopped Almonds

? ¼ Cup of Dried Fruit
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Method

Time 4 Minutes

1. Mix together the
rolled oats and milk in a bowl and season with a
slight amount of
salt
to taste.
2.
Microwave for around 3 mins

3. While warm, top with maple syrup, almonds
and fruit
Additional
Notes
?
Alternatively, you can substitute the
soy milk for water or low-fat cows milk to


test different flavor combinations.
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Chia Banana Toast

Toast is a
traditional, quick and easy breakfast favorite
but usually butter and toast does

not provide the
nutrition that you need to keep you going in the
morning. This recipe
ad
ds a fun and easy alternative that adds so many
benefits that you only need one slice.

It is also
particularly useful for runners or those who
exercise early in the morning.

Benefits

Substituting whole
wheat toast for white toast is already a healthy
alternative that
reduce
s refined flour which can lead to obesity and
many health problems. Topping

your toast with banana can be an excellent
source of slow releasing energy which is

particularly useful
for reducing hunger cravings and ensuring that
you dont snack
before
lunch.
Chia seeds are
a superfood that makes an excellent addition to
the toast that you
shou
ldnt skip! They are full of antioxidants, fiber
and protein that can help with muscle

repair and
strengthening the bones. In addition to this they
aid weight loss and can

provide you with energy boosts throughout the
day and speed your metabolism.

Ingredients

1 Serving

?
1 Tablespoon Peanut Butter

? 1 Slice of Bread
(whole-wheat)

? ½ Banana

? ½ Teaspoon Honey

?
½ Teaspoon Chia Seeds
16

Method

Time 7 Minutes

1. Toast the bread.

2. While it is
toasting, slice the banana.

3. Spread the peanut butter on the toast,
place the banana on top.

4. Drizzle with honey and sprinkle the chia
seeds on top
Additional
Notes
?
Make this vegan by removing the honey
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Spinach Egg White
Superfood Scramble
A
delicious twist on a basic breakfast choice.
Scrambled egg is so easy to make and it is

packed full of protein
and nutrients. This recipe is even better because
it has been taken
to
healthiest it can by using only the egg whites
and incorporating spinach which is a

superfood. This
scramble will definitely not disappoint and is
bursting with flavor as well

as benefits.
Ben
efits
Bell peppers are
incredibly underrated but are the perfect
accompaniment for those

looking to lose weight but also get good quality
nutrition. They are low in calories can

provide your RDA
(recommended daily allowance) for vitamin C and A
which helps to
boost
the immune system and promote healthy skin and
hair. The antioxidants such as

beta-carotene help to remove toxins from
the system and control sugar regulation in

the body as well as
easing inflammation and associate joint pain.

Ingredients

2 Servings

?
¼ Red Bell Peppers

? ½ Cup Spinach

?
1/8 Cup Onion

? 4 Egg Whites

?
Sprinkle of paprika
18

Method

Time 10 minutes

1. Chop the onion and
peppers and place in a frying pan on a medium
heat with the
spinach.

2. Stir and fry it
off for 3-4 minutes.
3.
Separate the egg whites and add them to the
mixture.
4.
Constantly mixing together, stir the mixture
until the egg whites are completely

cooked, sprinkle with
the paprika and serve.

Additional Notes

? Place the remaining amount
in an airtight container and store in the fridge.


Reheat in the microwave or frying pan.
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Fruity Granola
Breakfast Parfait
The
best type of summer breakfast, this cold granola
parfait is bursting with natural

sweetness from the
fruit and tons of nutritional benefits. It is the
perfect combination of

creamy and crunchy which provides a
mouth-watering taste with minimal time and

effort.

Benefits

The fruit in this
smoothie are where the real benefits lie and both
strawberries and
raspbe
rries are full of antioxidants which can reduce
premature aging signs, boost the

immune system and even
reduce the risk of cancer. In particular,
strawberries are useful

for eye health and reducing dry eye symptoms
that accompany them. In addition,

strawberries have been
recommended for those with gout or arthritis
because they
contain
anti-inflammatories which reduce symptoms of
inflammatory disorders and

their associated pain.

The vitamin C content in this parfait is
excellent and can reduce the risk of cancers,

diseases and common
viruses. This means that it is an excellent meal
option for those
who
are busy and may not have time to take the best
care of themselves.
In
gredients
1 Serving

?
1 Cup Greek Yoghurt

? 1 Teaspoon Honey

?
¼ Cup Raspberries

? ¼ Cup Strawberries

?
½ Cup Breakfast Granola
20

Method

Time 9 minutes

1. In a glass or
parfait cup (alternatively you can use a bowl)
add half the yoghurt in the

bottom.
2. Next
add the strawberries as a layer

3. Add half the
granola on top
4.
Place the rest of the yoghurt on top

5. Add the
strawberries on top and sprinkle the remaining
granola on the top.
6.
Drizzle with the honey to finish and serve

Additional Notes

?
Make this recipe vegan by substituting maple
syrup for honey.
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Fruit Poppy Seed
Breakfast Salad
Salad
for breakfast may seem a bit strange but this
fruit salad is sweet, delicious and

refreshing and would
make an excellent change from cereal or toast.
The poppy seeds
add an
extra dimension while providing nutritional
benefits and making the dish more

interesting. This is
an excellent option if you are looking to get
most of your 5 a day in

early.
Benefits

Many people are
unaware that kiwis actually contain more vitamin
C per serving than
oran
ges (up to 5 times more) which makes them a
superfood and excellent for boosting

the immune system.
They also contain other antioxidants such as
vitamins A and E
which
can promote healthy skin, bones and teeth while
also protecting eye health. The

B6 in kiwis is
particularly beneficial for breastfeeding or
pregnant women and can

reduce the likelihood of birth defects, cancer or
heart diseases.
The
mangoes in this dish should not be overlooked
either and contain fiber to keep you

feeling full while
also helping to lower cholesterol and fight
against cancer. In addition

to this, mangoes can help to reduce the
amount of skin breakouts while also improving

eye health and
reducing dry eye symptoms.

Ingredients
4
Servings

? ½ Cup Cubed Mango

? 1 Cup Sliced
Strawberries

? ½ Cup Kiwi

? ½ Cup Blackberries

For the dressing

?
1 Tbsp. Honey
22

?
1 Tbsp. Poppy Seeds

? 3 Tbsp. Fresh Lime Juice

Method

Time 12-15 minutes

1. Chop the fruit and
toss them together in a bowl

2. In a separate bowl mix the dressing
ingredients together
3.
Pour the dressing over the fruit and serve

Additional Notes

?
Substitute honey for maple syrup to make this
vegan
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Egg Avocado Toast

This toast option is
bursting with natural protein and is excellent
for those looking to
lo
se weight as 1 slice can keep you going most of
the morning. This recipe utilizes

natural ingredients
and avoids using fatty butters or spreads which
can cause sugar
spiking
towards the end of the afternoon. Ready in
around 10 minutes this toast option

is quick and easy but
tastes like it is gourmet.

Benefits
Avocados
are incredibly filling with a rich flavor and are
often called a superfood

because of the high amounts of vitamins and
nutrients that they contain. They contain a

higher potassium
content than bananas which is essential for
improving heart health

and reducing high blood pressure to normal levels
to avoid strokes. In addition to this

they contain healthy
fats which are needed within the body and can
reduce the risk of
cert
ain cancers and have anti-inflammatory effects.

Ingredients

1 large Serving (2
Small)
?
1 Avocado

? 2 Slices Whole-Wheat Bread

?
2 Eggs

? 1 Tsp Lime Juice

? Salt and pepper
to season
Optional
Parsley to top
24

Method

Time 10 minutes

1. Poach the eggs

2. While they are
cooking, peel and hollow the avocado and in a
bowl use the back of
th
e fork to squash it together making a spreadable
consistency.
3. Toast
the bread
4. Spread
the avocado on the toast, top with the eggs (1 on
each), squeeze the lime

juice on top and season with salt and pepper.

Additional Notes

?
To be even healthier or make this a lunch,
halve this recipe and serve with a


salad

? Eat immediately, do not store
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Superfood Tomato
Omelet
Omelets are an
excellent way to sneak vegetables and superfoods
into breakfasts
without
anybody knowing which makes this recipe
incredibly family friendly. Being easy

to make, healthy and
extremely filling this is an ideal meal if you
have a busy day
planned
and wont be able to stop until lunch because
you wont have to!
Bene
fits
The hemp seeds in
this omelet truly are a superfood because they
contain amino acids
tha
t the body needs but cannot produce itself. They
have a high amount of calcium per

serving as well as
having omega-6 fatty acids which help with
balancing hormones. The

fiber contained in them are also helpful for
reducing sugar cravings and cleaning the

colon to reduce the
risk of cancer.
The
flaxseeds should not be discounted either because
they contain omega-3 fatty acids

that help to reduce
the risk of cancer and hinder tumor growth and
progress for those
with
the disease. They can lower cholesterol and also
help with postmenopausal