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Contents A Few Words… ..................................................................................................... 4 Introduction ........................................................................................................... 5 Time Saving Cooking Tips................................................................................. 6 Breakfasts ............................................................................................................. 8 Blueberry Breakfast Protein Smoothie .............................................................. 9 Egg & Veggie Muffin Tins ................................................................................ 11 Almond & 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 Speedy Turkey Salad ...................................................................................... 32 Paprika & Yoghurt Stuffed Sweet Potato......................................................... 34 Vegetable 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
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 AMAZING 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 don’t 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 impacting 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!
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 tomorrow’s 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 won’t 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 mistakes 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 don’t 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 won’t 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 you’ll find the cleanup pretty much takes care of itself.
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 Increased risk of diabetes Hunger Cravings Slower 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 Smoothies 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
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 completely blended together.
Additional Notes
Make sure to add the protein powder last so that it doesn’t 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 vegetables 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
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 don’t 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.
Benefits Adding almonds to oatmeal is particularly beneficial because it provides an array of antioxidants that is particularly useful for protecting against aging and environmental stresses that are placed on our bodies. The powerful antioxidants can also reduce cell ageing 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 bacteria that is often found in cow’s 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
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 cow’s 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 adds 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 reduces 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 don’t snack before lunch.
Chia seeds are a superfood that makes an excellent addition to the toast that you shouldn’t 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
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.
Benefits 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
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 raspberries 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.
Ingredients 1 Serving
1 Cup Greek Yoghurt
1 Teaspoon Honey
¼ Cup Raspberries
¼ Cup Strawberries
½ Cup Breakfast Granola
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 oranges (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
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 lose 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 certain 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
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 the 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 won’t be able to stop until lunch because you won’t have to!
Benefits The hemp seeds in this omelet truly are a superfood because they contain amino acids that 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 symptoms such as hot flashes and mood swings.
Ingredients 1 Serving
3 Egg Whites
½ Cup Spinach
2 Tablespoons Chopped Tomatoes
2 Tablespoons Halloumi
1 Teaspoon Water
1 Teaspoon Hemp Seeds
1 Teaspoon Flaxseeds
Salt and Pepper to taste
Method Time: 12 minutes 1. Whisk the egg whites together in a bowl with the water, hemp seeds and flaxseeds. 2. On a medium heat, grease a medium saucepan and pour in the egg mixture, making sure it covers the surface area of the saucepan. 3. When the eggs have started to harden, add the halloumi, spinach and tomatoes to the top. 4. Fold it in half and cook through until the cheese has slightly melted, the spinach and tomato are warm and the eggs have set.
Additional Notes
Another delicious alternative is red bell pepper and goat’s cheese.
If it is too much, cut in half and store in an airtight container in the fridge
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Peanut butter Apple Sandwiches If you don’t have time to sit down and eat in the morning, then this is a delicious and quick mini breakfast snack to make. You can make them the night before and pack them in your lunchbox or keep them in the fridge until you are ready to go, the possibilities are endless with these (you could even sneakily eat these at your desk!) The layers of granola, seeds and creamy peanut butter can add a different and interesting dimension to this breakfast option so that you won’t get bored of them.
Benefits Sesame seeds are incredibly underrated and contain natural oils that contain magnesium which can reduce blood pressure and stress on the heart. Those with type-2 diabetes may find sesame seeds beneficial because they can help to regulate glucose and insulin levels which helps to manage the symptoms and reduce the amount of medication needed (in some cases). The main component of these mini-breakfasts is the apples which are incredibly healthy and can improve oral health by reducing bacteria levels in your mouth. In addition to that, the high fiber and antioxidant content has proved beneficial in small trials to reduce the likelihood of Alzheimer’s and Parkinson’s disease.
Ingredients 2 Serving
2 Apples
3 Tbsp. Peanut Butter
3 Tbsp. Granola
1 Tbsp. Sesame Seeds
1 Tbsp. Raisins
1 Tsp Lemon Juice
Method Time: 10 minutes 1. Core and cut the apple into 1/2� slices 2. Use the lemon juice to brush the apple slices to avoid them browning. 3. Spread peanut butter on half of the slices (on one side only) 4. In a separate bowl, mix the granola, sesame seeds and raisins together 5. Sprinkle the granola mixture on top of the peanut butter 6. Top with the leftover apple slices and gently press together.
Additional Notes 
For a naughty breakfast treat that is still healthier than most, add cacao nibs or dark chocolate chips instead of raisins.
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Lunches The following are healthy lunch alternatives that are quick and easy to make in case you have a shorter lunch break or you’re incredibly busy. Just like breakfast, you should not skip lunch because doing so can lead to bigger binges and poor food choices at dinner.
Research has shown that you are more likely to have lunchtime snacks and cravings if you have eaten a poor lunch with lower nutritional value. The following recipes will help to alleviate this problem and hopefully make sure you are well looked after with minimal effort.
Whole-wheat Mediterranean Style Pitta A delicious and dynamic lunch that doesn’t require heating and is perfect for the summer. When it is too hot, big meals can really put you off but this recipe is crisp and not too filling. Easy to make and whip up ready for your day but still succulent and full of flavor, this will quickly turn into one of your favorites.
Benefits The combination of salad, cucumber and bell peppers with the homemade hummus makes this a healthy alternative to store bough sandwiches that are really easy to make ahead of time. Bursting with antioxidants from Vitamin A, C and E this pita can help to boost your immune system and promote healthy hair and skin. In addition to this, black olives are an excellent source of iron to protect against deficiencies and promote healthy, clean blood cells. They also help improve heart health and promote a healthy cardiovascular system so is excellent for those with high cholesterol.
Ingredients Pitta: 1 Serving
¼ Cucumber
Small handful of salad
1 Tablespoon Black Olives
1 Tablespoon Feta
1 Sliced Red Bell Pepper
Hummus: 6 Servings
3 Minced Garlic Cloves
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1 Tbsp. Lemon Juice
1 Tbsp. Chopped Parsley
¼ Tsp. Paprika
¼ Tsp. Salt
1/8 Tsp. Pepper
1 Tsp. Olive Oil
¾ Cup Plain Yoghurt (low-fat)
19 oz. (small can) Rinsed, Drained Chickpeas
Method Time: 13 minutes Homemade Hummus: 1. Add all of the hummus ingredients into a high speed food processor or blender and mix together until smooth. To create the Mediterranean Pitta: 1. Spread 2 tablespoons of your hummus on the inside of your pitta. 2. Fill the pitta with the pepper, salad, olives, cucumber and feta. Serve.
Additional Notes
To save time you can buy hummus from the store and this meal will take 3 minutes to make.
For a new taste dimension, roast the pepper beforehand and add to the pitta.
Speedy Turkey Salad Just toss together all of these ingredients and you will find you have a crispy and mouthwatering salad with a light and easy dressing that is perfect for a busy lunch break and a quick, healthy meal. This salad is different because it has a combination of flavors and spices to keep it interesting and avoid you getting bored, it definitely is a recipe unlike any other.
Benefits Using turkey is a healthy meat alternative that has one of the lowest sources of salt and fat so makes it perfect for salads. The avocado provides essential healthy fats that can promote a healthy heart and reduce the risk of high cholesterol and stroke.
Romaine lettuce is also an excellent choice for this salad because it contains a surprising amount of protein, amino acids and calcium. The omega-3 within this leafy green can rival fish oil so if you are not a fish eater this is an excellent alternative. All of this adds up to; healthier and stronger bones, weight control and water balance within your cells which is essential for our systems to function efficiently.
Ingredients 2 Servings The Salad:
2/3 Cup Romaine Lettuce (chopped)
1 Sliced Tomato
1 Chopped Avocado
4 Slices of turkey
½ Red Onion (sliced)
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1/8 Cup Grated Cheese
The Dressing:
2 Tablespoons Olive Oil
2 Teaspoons Balsamic Vinegar
Salt and Pepper
Method Time: 9 Minutes 1. Toss together all of the salad ingredients in a large bowl (or two separate bowls) 2. In a small bowl, mix together the dressing ingredients thoroughly. 3. Pour the dressing over the salad and serve.
Additional Notes
Pre-prepare this in the morning and place in an airtight container to eat at lunch (try to keep refrigerated if possible for freshness)
Paprika & Yoghurt Stuffed Sweet Potato Some days you just feel like a loaded jacket potato but unfortunately white potatoes are extremely unhealthy and have minimal use (except to spike your blood sugar and make you hungrier). This healthy alternative will satisfy your sweet and savory cravings all in one go with a deliciously tangy and creamy topping.
Benefits Sweet potatoes have a ton of nutritional value and are high in vitamin C and B6 which can help to reduce degenerative heart disease and improve the immune system. Additionally, the antioxidants in sweet potatoes help to improve digestion and reduce the effects of cancer-causing free radicals on our bodies. The magnesium and potassium content that they contain are also useful for reducing stress, blood pressure and ultimately risk of heart attacks or irregular rhythms.
Ingredients 1 Serving
1 Medium sized Sweet Potato
2 Tablespoons Greek Yoghurt (Low-fat)
2 Tablespoons Black Beans (rinsed and drained)
1 Teaspoon Honey
Sprinkle of Paprika
Method Time: 7 minutes 1. Pierce the sweet potato skin several times with a knife 2. Heat in the microwave for 5 minutes or grill for 6-7 minutes
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3. Remove from the heat, split down the middle and top with the Greek yoghurt, honey and black beans. 4. Sprinkle the paprika on to finish and serve.
Additional Notes 
Eat immediately, do not store
Vegetable Soy Rice This oriental dish is a fantastic light meal that is diverse and can pack in a load of veggies you will barely notice. An excellent vegan meal that still delivers essential nutrition, this is definitely a recipe to keep for a rainy day (or if your cupboards are starting to look bare and it is time for a food shop!) A simple, easy and exotic meal that is guaranteed to satisfy the taste buds.
Benefits Broccoli is delicious and incredibly underrated as a vegetable because it has antiinflammatory effects that can help those with allergies. It contains kaempferol which is a type of flavonoid that helps to reduce the effects allergies have on the system. In addition to this the high vitamin D content in broccoli helps to fight deficiencies, boost digestion and help balance the metabolism, which is particularly useful for those who are controlling their weight.
Ingredients 2 Serving
1 Pack of Instant rice
1 Clove of Crushed Garlic
1 Red Bell Pepper
½ Cup Broccoli
¼ Cup Onions
¼ Cup Spinach
For the dressing
1 Tsp. Sesame oil
2 Tbsp. Rice Vinegar
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
4 Tsp. Soy sauce
Method Time: 15 minutes 1. On a high heat, fry the red peppers, garlic and broccoli together for 5 minutes. 2. Add the spinach and onions and fry for a further 5 minutes, stirring frequently. 3. Microwave the rice according to the instructions. 4. While it is all cooking, mix together the dressing ingredients in a small bowl and stir. 5. Add the rice and dressing to the vegetables and fry together until it is warm and serve.
Additional Notes 
Add some chicken or turkey for added protein and a non-vegan
Lettuce Veggie Wraps If you are avoiding carbs, here is a delicious and healthy way to enjoy a wrap without the bread part. A crunchy and interesting alternative that is a current trend with health experts, lettuce wraps are a way of incorporating “finger food” into a normal meal plan which has shown that it can reduce overeating. With a delicious combination of veggies, hummus and lettuce you definitely won’t be disappointed with this.
Benefits Cabbage plays a big role in this lunch option and it is easy to see why, because they contain a large amount of fiber that can ease digestive discomfort and regulate bile in the digestive tract putting less stress on the digestive system. In addition to this, the red cabbage in particular contains anti-inflammatory effects that can have preventative roles in many diseases including arthritis and gout. The antioxidants and healthy fats found in avocado and tomatoes can also help to replenish stores and boost overall health.
Ingredients 4 servings
½ Romaine Lettuce
2/3 Cup White Cabbage
¼ Cup Red Cabbage
1 ½ Sliced Tomato
½ Sliced Cucumber
1 Chopped Avocado
½ Cup Sunflower Hummus
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Method Time: 6 minutes 1. Peel large leaves off of the lettuce and use them as the wrap. 2. Spread the hummus on the leaves first. 3. Layer the rest of the ingredients as follows: white cabbage, red cabbage, more hummus, tomato slices, cucumber and avocado. 4. Wrap up tightly and serve or use to dip.
Additional Notes
Alternatively, you could use homemade hummus from the “Whole-wheat Mediterranean Style Pitta” recipe.
Spicy Vegetable Salad An interesting and dynamic twist on an old favorite and minimal time to cook. This lunch option takes a traditional vegetable salad and throws in some additional spice and creates a healthier spaghetti alternative by using a spiralizer on the zucchini. For those on a weight control program, this is an excellent option that can help you to lose weight while boosting your overall nutrition.
Benefits Black beans have a harder shell that many other beans which add a new dynamic to this salad, as well as a variety of protein and fiber. The fiber helps to leave you feeling fuller for longer which can reduce hunger cravings and sugar spiking for those who are on a weight control program. The protein helps to boost muscle growth and repair for those with a healthy lifestyle and can reduce achy muscles. In addition to this, the calcium and magnesium content in black beans helps to strengthen bones and reduce the risk of stress fractures.
Ingredients 2 Servings
1 Zucchini (use a spiralizer)
½ Diced Okra
½ Can Tomatoes (drain and dice)
½ Can Black Beans (drain and rinse)
2 Teaspoons Chili Sauce
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Method Time: 11 minutes 1. In a skillet on a medium heat, mix the zucchini, okra, tomatoes and black bean together and stir frequently for 7 minutes. 2. Stir in the chili sauce and cook for a further 2 minutes. Serve.
Additional Notes 
Serve on its own or with some pasta
Kale, Apple & Cucumber Lunch Smoothie Have you ever had to skip lunch because you didn’t have time to make it or even sit down to eat it? With high pressured jobs and those who have to work to deadlines (or even mom’s juggling the day to day stresses of life) eating is incredibly important to stay on top form. This smoothie can provide all of the nutrition you need for the day with minimal effort (and you don’t even need a knife and fork). Although you shouldn’t substitute smoothies for all of your meals, they are an excellent source of nutritional value in a handy and small package.
Benefits The antioxidants in this smoothie are overwhelming and the combination of berries and fruit provides a wealth of vitamins that improve; the immune system, skin, bone density, heart health and also acts to reduce cholesterol. In addition, using almond milk is a healthier alternative to cow’s milk that have fewer chemicals and hormones in them which can affect your body in negative ways and in some cases cause cancer. It also provides a healthy and creamy flavor that helps to combat the powerful kale taste.
Ingredients 2 Servings
2 Cups Almond Milk
2 Cups Kale
½ Cup Frozen Raspberries
¼ Cup Blueberries
½ Cup Frozen Strawberries
¼ Cup Blackberries
2 Tbsp. Almond Butter
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1 Frozen Banana
¼ Cup Rolled Oats
Method Time: 6 minutes 1. Blend together the kale and almond milk until you get a juice-like consistency. 2. Combine the rest of the ingredients and blend on a high pulsating setting until completely mixed and delicious.
Additional Notes
Store the leftovers in the fridge or freezer for several days
Tuna & Avocado Smash Salad An interesting fishy twist for those who are looking for a diverse salad alternative that can also double up as a spread for sandwiches or wraps. This salad is creamy and a different texture than most which keeps you interested and definitely coming back for more! The addition of fruit in this salad also adds a sweeter taste to suit everyone, no matter what you are in the mood for.
Benefits Celery is a well-known dieting aid because it is known as a “zero calorie” food, because it burns more calories eating it than you consume. While this is true, celery have many other health benefits that are often overlooked such as; lowering blood pressure and reducing the risk of some cancers. Tuna is also particularly beneficial for reducing blood pressure due to the antiinflammatory properties of the amega-3 acids that it contains. This helps to reduce the risk of heart attack, stroke and other cardiovascular diseases. Tuna also contains an excellent amount of protein making it a good meat alternative for vegetarians and can help maintain strong and healthy muscles.
Ingredients 4 Servings
2 Cans Tune (in water)
½ Cup Celery (chopped)
½ Chopped Apple
½ Cup Toasted Walnuts (chopped)
½ Cup Red Onion (chopped)
1 Avocado
Salt & pepper to season
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½ Teaspoon Dijon Mustard
1 Teaspoon Dried Dill
¼ Teaspoon Cumin
1 Tablespoon Water
Method Time: 9 minutes 1. Mash together the avocado, water, cumin, dried dill, Dijon mustard and mix together completely. 2. Combine the rest of the ingredients with the avocado mixture. 3. Serve by itself, whole-wheat toast, with a salad or with pasta.
Additional Notes
Keep refrigerated for up to a week
Chicken Salad with Blueberries and almonds This refreshing salad contains a combination of savory and sweet with a creamy taste and thick dressing. The homemade dressing is easy, sweet and made with real fruit that compliments the chicken. If you are looking for a larger, more filling lunch then this is the recipe for you because it contains everything you need to keep you going if it is going to be a long day at the office or a long way off from dinner.
Benefits Adding almonds and blueberries to this salad is more than just for the delicious taste but also because they both provide an array of anti-oxidants that are able to aid the natural detoxification processes in the body to reduce stress on the liver and kidneys. In addition to this, almonds are high in healthy fats which promote heart health as well as vitamin E that is responsible for skin, hair, bones and reducing aging. Some studies also suggest that the antioxidants in almonds can help to reduce cancer as well as help smokers to improve their body regeneration after quitting.
Ingredients 4 Servings For the salad
2 Cups Cooked Shredded Chicken
¼ Cup Almonds (slivered)
1 Cup Blueberries
5 Cups Salad Greens (mixed)
For the dressing
1/2 Cup Apple Cider Vinegar
2 Tablespoons Honey
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¼ Cup Olive Oil
¼ Cup Blueberries
Seasoning – Salt and pepper
Method Time: 9 minutes 1. In a blender or food processor, blend together the dressing ingredients thoroughly until smooth. 2. Toss together the salad ingredients and serve with the dressing.
Additional Notes
To store: in an airtight container keep the salad and in a covered container keep the dressing separately, combine when ready to eat.
Dinners It is around dinner time that most people slip up with healthy eating. This is because it is normally easier to reach for the phone and takeaway menu or throw some chips in the oven. With these recipes it is simply not the case and you can be eating healthy, mouthwatering meals in less time than it takes for a pizza to arrive!
Dinner is important because it helps to fuel and repair your body overnight. In addition to this, unless you are an athlete who will be doing a workout or exercise regime after dinner, your metabolism slows down and your body starts to store it. If you have fatty, unhealthy meals in the evening that is the type of poor energy you will have to burn off tomorrow. Healthy dinners help you to be less hungry in the morning and can give you more energy while putting you in a better mood in the morning, so having a nutritious dinner is definitely the smart choice!
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Stir Fried Spicy Shrimp Whoever said shrimp was unhealthy and difficult to cook has never met this recipe. A quick and easy meal that has a spicy Cajun twist is just what you need to mix up your meal plan. Using vegetables to bulk out the dish and plenty of flavoring, this will quickly turn into one of your favorites and it is bursting with benefits too!
Benefits Zucchini has many health benefits, particularly for men as it contains properties that reduce the risk of prostate cancer as well as sexual dysfunction. The phytonutrients that they contain can keep a healthy urinary tract while also being high in folate which is beneficial for women who are pregnant. The vitamin C and beta-carotene also helps to fight cancer causing free radicals and also act as anti-inflammatories for disorders such as arthritis.
Ingredients 2 Servings
½ Sliced Onion
1 Sliced Bell Pepper (Red)
1 Cup Sliced Zucchini
1 Cup Sliced Squash
½ Cup Corn Kernels
½ Lb. Shrimp (de-veined and shelled)
1 Tablespoon Canola Oil
1/8 Teaspoon Red Pepper (crushed)
Method Time: 14 minutes 1. In a large skillet on a medium heat, warm the canola oil. 2. Add the onion and red pepper and cook for 3 minutes. 3. Add the squash, corn kernels, zucchini and the bell pepper to the mixture and cook for 5 minutes. Stir intermittently. 4. Combine in the shrimp and cook until it is pink and clear, (around 3 minutes)
Additional Notes 
Store in the fridge or freezer
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Garlic Chicken Sausage & Tomato Couscous A new way to use chicken sausages while removing the outer skin which has no nutritional value! This deliciously simple recipe is filling and diverse with a different blend of textures to keep it interesting. Have this recipe on a warm summers evening as it is not too heavy but will still keep you going!
Benefits This recipe overall provides a wealth of nutrition, the chicken sausages are a lean protein that helps to reduce hunger cravings while also promoting muscle growth and repair. The tomatoes contain high amounts of vitamin K and vitamin C which help to boost your immune system and avoid colds and viruses. In addition to this the vitamin A and E help to boost strong hair and nails while reducing the risk of some cancers.
Ingredients 2 Servings
2 Chicken Sausages
1 Pack Instant Couscous
½ Cup Chopped Onion
1 ½ Cup Canned Chopped Tomatoes
2 Minced Garlic Cloves
¼ Cup Chopped Basil Leaves
1 Tablespoon Olive Oil
Method Time: 15 minutes 1. Microwave the couscous according to the instructions 2. While cooking, heat the olive oil on a medium heat in a skillet. 3. Remove the chicken sausages from their casings and add to the pan. 4. Stir in with the onion and garlic and make sure to crumble the meat. 5. Cook for 5 minutes 6. Add the tomatoes and basil and stir frequently for 2 minutes. 7. Remove from the heat and toss in the couscous
Additional Notes 
Store in the fridge.

Substitute the couscous for rice for a different texture.
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Vegan Portobello Mushroom burger Everyone loves to sink their teeth into a burger (especially in the summer!) but unfortunately, many of the commercial burgers that we buy are not even 100% beef! This vegan twist on a BBQ classic is delicious, nutritious and completely guilt-free. The mushrooms have a meaty texture without any hidden surprises and you know it is 100% natural!
Benefits You may not have heard of Portobello mushrooms because they are much larger than the usual mushrooms that are used in cooking. However, that does not mean they aren’t healthy! Being low in cholesterol but high in fiber means that these mushrooms leave you feeling fuller for longer while also helping clean your blood and help red blood cell production due to their copper content. In addition to this they have a high number of antioxidants and vitamins that can promote heart health and even reduce blood pressure.
Ingredients 1 Serving
1 Cap of Portobello Mushroom
1 Clove Minced Garlic
1 Tablespoon Olive Oil
½ Teaspoon Chopped Basil
½ Tablespoon Balsamic Vinegar
Method Time: 8 Minutes 1. In a bowl, mix the garlic, basil, olive oil and vinegar together and whisk. 2. Pour half of the sauce over the mushroom and grill for 3-4 mins each side 3. Heat the sauce gently in the saucepan. 4. Serve and drizzle the sauce over the mushroom.
Additional Notes 
Serve with lettuce, tomato and light mayonnaise or sour cream
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Turkey Frittatas Frittatas are an excellent way to use up leftover produce that you have in the fridge as they are diverse and easy to customize. This recipe contains superfoods to give a healthy recipe an extra boost! Enjoy these warm or cold for a late night meal if you had to stay home late at the office or if you need a healthier midnight snack.
Benefits The combination of spinach and bell peppers in this recipe helps to add a variety of antioxidants that help to boost the body’s natural detoxification process and remove chemicals and toxins from the system. In addition to this, the vitamin C contained in bell peppers helps to boost the immune system and build up tolerances for mild colds and viruses.
Ingredients 2 Servings
½ Lb. Turkey (Ground)
4 eggs
¼ Cup Onion (grated)
¼ Cup Chopped Red Bell Pepper
¼ Cup Spinach
1 Teaspoon Curry Powder
¼ Cup Milk
1 Tablespoon Olive Oil
Method Time: 12 minutes 1. Preheat oven to 425F 2. In a skillet (or ovenproof dish) heat the olive oil and spinach. 3. Add the turkey, curry powder, peppers and onion and cook for 4 mins. Stir occasionally. 4. While cooking, beat the eggs and milk together. 5. Add the beaten eggs and milk to the turkey pan and reduce the heat, cooking for 2 mins. 6. Add to the oven and cook for a further 5 mins.
Additional Notes 
You can also eat these in snack sized portions with salad for lunch. Just divide the dish into 6 portions when cooked.
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Spicy Vegetable Soup Some soup can be boring and tasteless but this recipe definitely breaks those stereotypes. It contains amble amount of healthy vegetables to give it a bit of substance and avoid a watery soup disaster while also boasting a range of health benefits and a sneaky couscous surprise to make it more filling. When you are looking for a smaller, easy meal this should be your go-to for all of your nutritional needs in a delicious package!
Benefits Cauliflower is vastly underrated and actually contains a large amount of vitamin C to improve your immune system. It even has anti-inflammatory effects to aid those suffering from inflammatory disorders such as arthritis or osteoporosis. Anti-oxidants in cauliflower also contain cancer-fighting agent that help to hinder the spread of cancer. Cauliflower has also been linked to boosting brain and heart health thanks to its rich oxidants so you definitely shouldn’t skip it off the menu!
Ingredients 1 Serving
¾ Cup Vegetable Broth
½ Tablespoon Olive Oil
¼ Chopped Cauliflower
¼ Cup Broccoli
1/8 Cup Couscous (uncooked)
2 Sun-dried Tomatoes
Sprinkle of Red Pepper (crushed)
Method Time: 13 minutes 1. Add the olive oil, red pepper and vegetable broth to a saucepan on a medium heat and bring to the boil. 2. Add the broccoli, couscous and cauliflower to the mixture, stir and cook for 5 minutes (or until it is tender). 3. Serve and top with the sun-dried tomato
Additional Notes 
This recipe can be scaled up for families and put in the freezer
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Broccoli & Beef Bowl Fancy and quick and flavorsome meal that you can make from scratch in under 15 minutes? Who doesn’t? The best part about this meal is the dressing that is created while all-in-one cooking which saves a bunch of time and makes the dish bursting with flavor. The combination of broccoli and beef works together for a slight oriental flavor and one that will definitely leave you full and satisfied.
Benefits Broccoli is an excellent vegetable despite its reputation and in some cases can even be classified as a superfood because of the benefits that it contains. The large number of phytonutrients that broccoli contains can help to boost body detoxification and reduce stress on the liver and kidneys. The antioxidants can help to lower cholesterol levels and improve cardiovascular health while the vitamin D it contains can help reduce deficiencies in children and keep the metabolism boosted for those on a weight control program. The steak in this recipe also boasts a large amount of protein which helps to promote healthy muscle growth and repair.
Ingredients 4 servings
1 Lb. Sliced Steak
1 Chopped Broccoli Head
2/3 Cup Soy Sauce
1 Tsp Ginger (Ground)
3 Tablespoons Honey
½ Cup Chicken Stock
¼ Tsp Crushed Red Pepper
¼ Cup Water
2 Tbsp. Brown Sugar
2 Tbsp. Rice Wine Vinegar
1 Tbsp. Cornstarch
1 Tbsp. Olive Oil
1 Tbsp. Sesame Oil
3 Minced Garlic Cloves
Method Time: 15 minutes 1. In a bowl whisk the ginger, garlic, brown sugar, water, soy sauce, honey, red pepper, sesame oil, vinegar and cornstarch. 2. In a skillet, heat the steak pieces on a medium heat and brown for 4 mins. 3. Stir the broccoli and sauce in with the steak, stir and cook for a further 4 minutes.
Additional Notes
Serve immediately, do not store
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Final Notes & Advice Now you have everything you need to eat healthily without spending too much time on your meals. The nutritional benefits should help you make more informed choices in the future and you no longer have to worry about your health with these fast and delicious meals.
It is important to note that while natural foods have a variety of health benefits, you should always consult your doctor or healthcare professional before changing your diet or lifestyle (especially if you have pre-existing conditions or are taking medications).
Thank you for reading, and get cooking!