EASY-TO-PREPARE DISHES IN 12 MINUTES OR LESS BREAKFAST

Hunger is a natural human feeling of need that needs to be satisfied right away. It is said that millions of body cells die when you feel hungry. It is important to listen to what your body is trying to communicate, that is, to stop that grumbling in your stomach.

While we want to stop this hungry feeling, we do not want to waste much time in preparing and cooking, do we? Looking for delicious dishes cooked without much fuss is no longer a problem as these 52 healthy meals will fill your tummy without having to wait for a long time.

The ingredients in these recipes may be modified to suit your tastes, You can always add or remove or replace some ingredients for your dining pleasure, without sacrificing its nutritional value or health benefits. With 12 minutes or less preparation time, these are guaranteed to satisfy your hunger. Try these nutritious and delicious meals, a surefire way to relieve your hunger pangs.

BREAKFAST

1.Choco-Blueberry Shake
In a blender, combine 1 ½ cups liquid milk, 1 cup frozen blueberries, and 1 packet chocolate breakfast powder (approximately 21 mg). Shake and serve. For improved muscles, add a scoop of protein powder.

2.Whole-Grain Pizza
For every slice of whole-grain bread, place on top 2 tablespoons ricotta, 2 tomato slices, 1 basil leaf, salt and pepper. Drizzle with olive oil. Toast and enjoy!

3. Egg Muffin
Scramble together an egg, salt and pepper. Heat a small amount of cooking oil over medium heat. Cook egg until done, but not to exceed five minutes. Place egg on a toasted whole wheat muffin, top with a slice of cheddar cheese and allow to melt while egg is still hot. Place a slice of cooked bacon on top of the muffin. Serve.

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4.Waffles Canadian Style
Toast 1 whole wheat waffle. Before serving, top 1 slice bacon, 1 over-easy egg, and a drizzle of maple syrup.

5. Lemony Yoghurt
Cook a bowl of cereal according to package directions. Add a cup of yoghurt (plain and low fat), 1/8 teaspoon lemon zest, 1 teaspoon honey and ½ cup bran flakes. You may opt to include ¼ cup fresh berries for that nutritiously filling breakfast.

6. Tacos for Breakfast
Scramble 3 egg whites in a pan drizzled with cooking spray. Add a small amount of spinach leaves, a teaspoon of black beans, salt and pepper. Remove from heat and wrap the mixture in a whole-wheat tortilla. Top with 1 tablespoon salsa.

7. Homestyle Rolled Oats
In a microwaveable container, mix together ½ cup rolled oats, 1 cup milk, a dash of salt and cook in microwave oven for 3 minutes. Remove from the oven, add dried fruit, sliced almonds, or maple syrup, whichever you prefer.

8. Peanut Butter-Honey Waffle
Toast one whole grain waffle, top with 1 tablespoon peanut butter, 1 teaspoon honey, and 1 teaspoon sesame seeds, if desired.

9. Cheesy Bacon-Apple Tortilla
In an 8-inch tortilla, arrange together 2 slices bacon, ½ thinly sliced apple, and 3 slices cheddar cheese. Microwave for at most 1 minute, or until cheese melts.

10. Veggie Scramble
Combine and sauté the following ingredients in a frying pan: ½ cup crumbled tofu, spinach, ¼ cup chopped red peppers, 1/8 cup chopped onions, 1/8 cup bacon, and a dash of paprika. Season with salt and pepper before serving.

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11. Broiled Grapefruit
Prepare chilled grapefruit by cutting in half. Top with ½ teaspoon sugar and ¼ teaspoon cinnamon. Place in the broiler and cook for 3 to 5 minutes. Serve with a slice of whole wheat toast spread with 1 tablespoon nut butter.

12. Banana Nut
Arrange 1 tablespoon crunchy almond butter and half a slice of a banana in a slice of whole-grain bread. Toast and serve.

13.Yoghurt-Berry Smoothie
In a blender, combine ½ cup frozen strawberries, ½ cup frozen blueberries, 1 cup low-fat yogurt, 2 teaspoons honey and ¼ cup milk. Blend until smooth and transfer to a tall glass.

14. Turkey Bacon Sweet Pizza
Crumble 2 slices of cooked turkey bacon and spread over 1 whole-wheat tortilla. Top with 1 tablespoon low-fat ricotta and ¼ cup sliced strawberries. Broil for 5 minutes or more or until fruit softens and starts to caramelize.

15. Sun-Dried Tomato in Omelet
Bring a pan over medium-high heat. Add in 3 egg whites mixed with 1 teaspoon water, salt and pepper. When eggs are half set, top with ½ cup spinach, 2 tablespoon chopped sun-dried tomatoes, and 2 tablespoons goat cheese. Cook the other side for 2 or more minutes or until cheese melts.

16. Egg in the Hole
Spread 1 teaspoon butter in 1 slice of whole-grain bread. Cut a hole at the center of the bread using a cookie cutter. Place the bread-with the buttered side on the bottom- in a pan and bring to mediu-high heat. Crack an egg into the whole and cook until it sets. For a well done egg, flip on to the other side when halfway done.

17.Fruity Layer
In a small dish, arrange in layer the following: 1 cup sweetened yoghurt, 1 teaspoon honey, ½ cup granola and ½ cup mixed frozen strawberries and blueberries.

18. Raisin Cookies
In a microwaveable bowl, mix together the following: ½ cup oats, ¼ cup egg whites, 1 ½ tablespoon brown sugar, 1 ½ tablespoon flour, ½ teaspoon vanilla extract, ½ teaspoon baking powder, 2 tablespoons raisins, and cinnamon to taste. Flatten the mixture at the bottom of the bowl and microwave for 45 seconds.

19.Pumpkin Muesli
In a microwaveable bowl, mix together ¼ cup quick cooking oats and ¼ cup pumpkin puree. Cover with plastic wrap and let sit for 10 minutes. In a separate bowl, combine together ½ cup plain nonfat yoghurt, 2 tablespoons honey, 1 teaspoon lemon zest, and 2 tablespoons sliced almonds. Uncover the pumpkin puree mix and combine together with the yoghurt mixture. For added flavor, add fresh fruits.

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