5 Healthy Meals in 5 Minutes

Got five minutes? Whip up one of these perfectly nutritious meals. (Note: Nutrition information is for the entire meal.)

Breakfast
1. Starbucks Oats and Latte
(370 calories, 59 g carbohydrates, 6 g fiber, 1 g saturated fat, 20 g protein)

I know—it’s cheating because you’re not preparing anything, but I’m so thrilled that a chain is now serving a steel cut oat/rolled oat mix, I just had to tell you about it. You have a choice of toppings; here’s what I suggest:

• Steel cut oats
• Blueberries
• Fruit/nut/seed packet

Have it with a grande (12 ounces) skim latte.

2. Fruit and Nut-Topped Yogurt
(390 calories, 45 g carbs, 8 g fiber, 3.4 g saturated fat, 19 g protein)

Got up too late for breakfast? Throw these ingredients in a Tupperware, run out the door and enjoy it at your desk as you’re returning emails.

• 1 cup (8 ounces) plain, nonfat or low-fat yogurt or 0 percent fat Greek yogurt
• 1 cup of fresh or frozen fruit (or ¼ cup dried fruit of your choice)
• 2 tablespoons nuts

Lunch or Dinner
3. 
Salmon Salad Sandwich and Fruit 
(408 calories, 34 g carbs, 7 g fiber, 3.2 g saturated fat, 27 g protein

Wild salmon makes for a healthy lunch—it packs in those heart-healthy omega-3 fats and has lower levels of contaminants than farm-raised.

Mix together:

• Half of a 7.5-ounce can of wild-caught salmon
• 1 tablespoon mayonnaise
• 1 tablespoon 0 percent fat Greek yogurt
• 1 teaspoon mustard (I like Gulden’s because it’s lower in sodium)
• 1 teaspoon lemon juice
• 3 tablespoons minced celery, green pepper or other vegetables

Stuff salmon mixture into a whole-wheat pita (about 70 calories) and have an orange or any other fruit for dessert.

4. Bean Soup with Greens and a Pita
(437 calories, 71 g carbs, 21 g fiber, 1.2 g saturated fat, 22 g protein) 

Doesn’t matter if it’s lentil, black bean, split pea or another bean—they’re all healthy. Ditto for the greens, as long as it’s dark, it will do; I’ve even thrown in mixed salad greens.

Simmer in a small pot:

• 1 can (about 15 ounces) reduced-sodium lentil, black bean or other bean soup (I like Amy’s Light in Sodium Lentil Vegetable)
• 1 to 2 cups chopped kale, mustard greens, chard, spinach or other dark leafy green

Serve with a warm whole-wheat pita (about 70 calories).

5. Kashi Meal, Vegetables and Fruit 
(505 calories, 74 g carbs, 14 g fiber, 3 g saturated fat, 20 g protein)

• Kashi Steam Meals Sesame Chicken (a frozen meal)
• 1 cup microwave-steamed broccoli florets (microwave along with the meal)
• 2 teaspoons olive oil
• 1 teaspoon lemon juice

Toss florets in the olive oil and lemon juice and add a dash of salt. Have a pear or other fruit for dessert.

Do you have any speedy meals you’d like to share?

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About Janis Jibrin, M.S., R.D., Best Life Lead Nutritionist

Janis can’t help but be immersed in nutrition, and not just because she is a registered dietitian or writes about the topic daily for TheBestLife.com. It’s also because she simply loves food, and will try just about any dish you put in front of her. In addition to her work for The Best Life, Janis is a contributing editor at SELF magazine. She also wrote The Life You Want with Bob Greene and psychologist Ann Kearney-Cooke and The Best Life Guide to Managing Diabetes and Pre-Diabetes (Simon & Schuster 2009), along with Bob and endocrinologist and Best Life chief medical advisor John J. Merendino Jr., M.D. When she’s able to get away from the kitchen and her computer, she often walks around Washington, D.C., a wonderful walking city with lots of ethnic food stores, farmer’s markets and great restaurants. (Did we mention she loves food?)

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