Healthy Quick Meals
Blueberry Blast Shake
1/4 lb. Block silken tofu
1 frozen banana
1/4 cup frozen blueberries
1 T flax seed oil
1 T protein powder
2/3 cup rice, soy or dairy milk
rice soy milk
calories: 341 327 341
protein 15 17 20
Protein Power Drink
1 cup rice, soy or dairy milk
2 T protein powder
1 T tahini or peanut butter
1 T flax seed oil
2 T yogurt
rice soy milk
calories: 544 524 545
protein: 26 29 32 grams
Best Hash Brown Potatoes
The night before, microwave 4 -6
potatoes until done, about 10 minutes. When cooled down, place in refrigerator
In the morning grate potatoes with skin on, skin will remain behind as you
In non-stick or cast iron pan, melt butter, stir in grated potato and cook
until golden brown, stirring to flip potatoes over.
This makes a large plate of potatoes for $0.50! and tastes better than
anything in the store.
For variety, add chopped onion, mushroom, crumbled cooked bacon, diced ham,
top with shredded cheese.
8 g protein
7 grams fat
0 mg cholesterol
28 mg sodium
SALAD (Vegetarian "Egg Salad")
tofu 3 Tbsp.
2 Tbsp. soy or canola mayonnaise
2 Tbsp. tahini
2-3 Tbsp. pickle relish
Tamari to taste
1 to 2 cups minced vegetables (choose variety, celery, carrots,
Steam or blanch the tofu. Cool. Mince vegetables. Combine all
ingredients and mix well with your hands. May then use as a pate, in
sandwiches, or as a salad
1 can salmon-drained
2 beaten eggs
1 1/2-2 cups cracker crumbs
Enough milk to make firm patties
salt, pepper and dill to taste
Make into small
patties and brown on both sides 2-3 minutes. Serve with cottage cheese, rice
and a salad.
505 kcal ,35 g protein, 12 grams fat ,195 mg cholesterol ,704 mg sodium
Black Beans and corn chili
1 1/2 cup water
1 cup couscous
1-2 cloves garlic,1 large onion
1/2 cup chopped fresh parsley
1 15 oz. can black beans, rinsed and drained
1 8 oz. can corn, rinsed and drained
1/2 cup salsa or stewed tomatoes
1/4 tsp. cumin
salt and pepper to taste
Bring water to a boil (in microwave
or pan), stir in couscous. Remove from heat, cover and let stand 15 minutes.
Fluff with a fork. Combine couscous with beans and corn, toss. Top with salsa.
Variation: add sour cream, guacamole, cheese. If mixture seems dry, add 1 T.
Variation: Add some cooked ground
turkey meat for extra protein.
522 kcal ,27 g protein ,3 grams fat ,0 mg cholesterol ,1461 mg sodium
Lemon Dill Fish Fillets
1 serving Coating: 1/2 cup finely crushed dry bread crumbs or
2 tsp. paprika
1 1/2 tsp. dried dill
1 1/2 tsp. grated lemon rind
1/4 tsp. dry mustard
2 - 4 oz. white fish fillets (sole, cod, etc. )
Place coating mix in shallow dish. Coat both sides of fish with coating mix.
Place fish in 8 X 8 pan lightly greased. Bake at 400 for 15 minutes or until
fish flakes easily.
Per serving: 228 kcal 21 g
protein 7 grams fat 54 mg cholesterol 279 mg sodium
Greek Pasta with Tomatoes and White Beans
1 can Italian stewed tomatoes
1 can white beans, rinsed and drained
1/2 bag fresh spinach, chopped
2 cups hot cooked pasta
1/4 cup finely crumbled feta cheese
Combine tomatoes and beans in a
large skillet over medium heat, bring to a boil. Reduce heat, simmer 10
minutes. Add spinach, cook 2 minutes until spinach wilts, stirring
occasionally. Top pasta with sauce, 1 Tbs. cheese. Vary the beans and cheese,
Romano and Parmesan will do, to keep it from being boring.
315 kcal 16 g protein 5 grams fat 41 mg cholesterol 521 mg sodium
1 cake silken tofu
1-cup chocolate chips
Melt chips in double
broiler or microwave
Blend the tofu in a
blender until smooth. While blender is going add melted chocolate. Blend
well. Spoon into serving cups and refrigerate. Serve when set and chilled.
Note: This can be used as
a pie filling or a filling for cream puffs.