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QUICK HEALTHY MEALS
By George Maou
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About this ebook
Description
Are you looking for a way to cut down your calories? Are you looking for a way to eat healthier but still enjoy your favorite food?
If so, this LOW CALORIE QUICK HEALTHY MEALS COOKBOOK is the perfect solution! In this cookbook, you will find 120 quick, healthy, and satisfying meals with less than 500 calories that are suitable for almost anyone to follow.
Low-calorie eating is a great way to cut down on your calorie consumption without noticing a difference in your daily intake. By following the recipes in this cookbook, you will be able to enjoy your favorite foods while still getting the nutritional benefits of eating healthy. Here's a sneak peek inside:
- Low-Calorie Breakfast
- Low-Calorie Lunch
- Low-Calorie Dinner
- Low-Calorie Snacks
- Low-Calorie Desserts
And many more!
You'll also find a 30-day meal plan to help you stay on track while learning how to create healthier versions of your favorite foods. You'll be surprised at how easy it is to fit the meal plan into your lifestyle without compromising your nutrition. So, buy now and get started on your low-calorie journey!
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Book preview
QUICK HEALTHY MEALS - George Maou
Chapter 1. LOW-CALORIE BREAKFAST
1.
Mozzarella and Chorizo Omelet
Preparation time: 5 minutes
Cooking time: 7 minutes
Servings: 1
Ingredients:
2 eggs
2 oz mozzarella cheese
1 tbsp butter
1 tbsp water
4 thin slices of chorizo
1 tomato, sliced
Salt & black pepper to taste
6 basil leaves
Directions:
Whisk the eggs along with the water and some salt and pepper. Melt the butter in a skillet and cook the eggs for 30 seconds.
Spread the chorizo slices over. Arrange the tomato and mozzarella over the chorizo—Cook for about 3 minutes.
Cover the skillet and cook for 3 minutes until the omelet is set. Garnish with basil leaves and serve.
Nutrition: Calories: 229; Fat: 15g; Carbs: 4g; Protein: 20g
2. Colby Broccoli Frittata
Preparation time: 5 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
2 tbsp olive oil
½ cup onions, chopped
1 cup broccoli, chopped
8 eggs, beaten
½ tsp jalapeño pepper, minced
Salt & red pepper to taste
¾ cup Colby cheese, grated
¼ cup fresh cilantro, to serve
Directions:
Heat an oven-safe pan with the oil over medium heat. Add onions and sauté until caramelized.
Place in the broccoli and cook until tender. Add in jalapeño pepper and eggs; season with red pepper and salt. Cook until the eggs are set, and scatter the Colby cheese on top.
Heat the oven to 370 F and bake for 12 minutes until the frittata is set in the middle. Garnish with fresh cilantro before serving.
Nutrition: Calories: 249; Fat: 17.2g; Carbs: 6.7g; Protein: 17.5g
3. Spinach Fontina Chorizo Waffles
Preparation time: 5 minutes
Cooking time: 5 minutes
Servings: 6
Ingredients:
6 eggs
6 tbsp almond milk
1 tsp Spanish spice mix or allspice
Sea salt & black pepper, to taste
3 chorizo sausages, cooked & chopped
1 cup Fontina cheese, shredded
Cooking spray
Directions:
Beat the eggs in your bowl with the spice mix, black pepper, salt, and almond milk. Add the shredded cheese and sausage. Mix it well.
Grease the waffle iron using a nonstick cooking spray and cook the egg mixture for 5 minutes. Serve.
Nutrition: Calories: 315; Fat: 24.9g; Carbs: 1.4g; Protein: 20.1g
4. Baked Eggs in Ham Cups
Preparation time: 5 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
Cooking spray for cupcake pan
4 slices of Black Forest ham
4 large eggs
1 tsp dried parsley
Directions:
Warm the oven to 400 F and spray the cupcake pan.
Tuck one slice of ham into each cup and crack one egg into each cup and garnish with the parsley.
Bake it for 15 minutes until the egg whites are cooked, but the yolk is still runny. Serve!
Nutrition: Calories: 221; Fat: 14g; Carbs: 3g; Protein: 21g
5.
Peanut Butter Banana Greek Yogurt
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
3 cups vanilla Greek yogurt
2 medium bananas sliced
1/4 cup creamy natural peanut butter
1 tsp nutmeg
Directions:
Divide the yogurt between four jars with lids and top with banana slices.
Melt the peanut butter in a microwave-safe bowl for 30-40 seconds and drizzle one tbsp on each bowl on top of the bananas.
Keep it in your fridge to chill and serve with a sprinkle of ground nutmeg.
Nutrition: Calories: 370; Fat: 10g; Carbs: 47g; Protein: 22g
6. Cheesy Eggs Ramekins
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
1 tbsp chives, chopped
1 tbsp dill, chopped
A pinch of salt & black pepper
2 tbsp cheddar cheese, grated
1 tomato, chopped
2 eggs, whisked
Cooking spray
Directions:
Mix the eggs with the tomato and the rest of the fixings except the cooking spray in your bowl.
Grease 2 ramekins with the cooking spray, and divide the mixture into each ramekin. Bake in your oven at 400 F for 10 minutes and serve.
Nutrition: Calories 104, Fat 7.1g, Carbs 2.6g, Protein 7.9g
7. Cinnamon Cream Cheese Pancakes
Preparation time: 5 minutes
Cooking time: 3 minutes
Servings: 4 pancakes
Ingredients:
¼ cup cream cheese softened
2 large eggs
1 tsp sugar
½ tsp ground cinnamon
1 tbsp butter
Directions:
Place the cream cheese, eggs, sugar, and cinnamon in a blender and blend until smooth. Let it rest for 2
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