BWS 5min Meal Guide (Fat Loss) [PDF]

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5 MINUTE

meals guide

5 MINUTE MEALS GUIDE

TABLE OF CONTENTS Microwavable Eggs

Chocolate Peanut Butter Oatmeal with Berries

Go to the recipe

Microwaveable Egg Scramble

Go to the recipe

Salad with Quinoa

Go to the recipe

Chicken Caesar Wraps

Go to the recipe

Tuna & Cucumber Sandwich

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Go to the recipe

Microwavable Pasta with Chicken & Broccoli

Go to the recipe

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5 MINUTE MEALS GUIDE

TABLE OF CONTENTS Teriyaki Shrimp Bowl

Microwaveable Potato

Go to the recipe

Quick Baked Potato

Go to the recipe

Strawberry Yogurt Parfait

Go to the recipe

Strawberry Blueberry Smoothie

Go to the recipe

Oatmeal Cookie Smoothie

Go to the recipe

Go to the recipe

French Toast Mug Cake

Go to the recipe

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5 MINUTE MEALS GUIDE

INTRODUCTION

Meal prep can be intimidating at first because there are a lot of ingredients, cooking, and portioning that needs to be done, but preparing balanced and nutritious meals doesn’t need to take hours. There are plenty of items in grocery stores that can cut down on preparation time, such as already cut fruits or veggies, already cooked meats, and instant rice. While these products do cut down on time, they do tend to be a bit more expensive due to the convenience factor. It’s important to decide what you find the most value in. Here are some examples of 5 minute meal options based on involvement. Adjust the serving sizes based on your needs!

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5 MINUTE

RECIPES

5 MINUTES

Egg

Spray a microwave safe container with cooking spray.

Sea Salt & Black Pepper (to taste)

Crack the egg into the container and season with salt, pepper, and any other desired seasonings. Whisk the egg together until uniform in texture.

Cooking Spray Toppings & Condiments Of Choice

Microwave on high for 30 seconds to start. Take out of the microwave and mix together with a fork to ensure even cooking. Place back into the microwave and cook for an additional 20 seconds. Remove from the microwave and check for desired doneness.

72

Fiber

6g

5g Sodium

71mg

0g Potassium

69mg

Top with desired toppings of your choice or serve with condiments of choice and enjoy!

0g

If microwaving multiple eggs, cooking time may vary depending on the desired doneness. Try cooking in additional 10-20 second intervals.

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15 MINUTES

Quick Oats (1/2 cup) Water Frozen Mixed Berries (1/2 cup) Cocoa Powder Bws Dutch Chocolate (1 scoop) Pb2 Powdered Peanut Butter (2 tbsp)

398 6g Sodium 46g Potassium Fiber

Place water, oats, and mixed berries into a microwave safe bowl. Place in the microwave for 1-2 minutes (depending on the temperature of your microwave). Once oats are cooked, remove from the microwave and add protein powder, cocoa powder, and powdered peanut butter to the oats. Add a small amount of water, almond milk, or liquid of your choice if the mixture is too thick. Enjoy!

43g 172mg 486mg

10g

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5 MINUTES

Egg Egg Whites (about 1 egg white) Skim Milk (substitute dairy alternative or water) Cheddar Cheese (shredded) Baby Spinach (handful) Sea Salt & Black Pepper (to taste) Banana (on the side)

15g Sodium 30g Potassium Fiber

Place back in microwave and cook for an additional 1 minute. If eggs are still runny, microwave in 30 second increments, stir, and repeat until eggs are set and to desired doneness. Top with any toppings such as sriracha, hot sauce, salsa. Pair with a banana for a balanced meal and carbs on the side. Enjoy!

Cooking Spray

337

Spray a microwave safe container with cooking spray. Crack the eggs into the dish and add the eggs whites, splash of milk, season with salt, pepper, and any other desired seasonings, whisk well. Microwave for 1 minute. Take dish out of microwave, add cheese and spinach, stir again.

22g 322mg 717mg

3g

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5 MINUTES

Chicken Breast, Cooked (3 oz) Bagged Salad Kit (vinaigrette based dressing) Instant Quinoa & Brown Rice

Gently knead the quinoa pouch to separate. Tear vent 1-2 inches, place in microwave and cook for 60 seconds. Next, place refrigerated chicken breast strips on microwavable safe plate, cook for 45 seconds. Combine cooked quinoa & rice, chicken, and salad kit into a bowl. Adjust the salad kit add ins and dressing according to your macro goals.

448 18g Sodium 40g Potassium Fiber

2g

33g 44mg 332mg

One package of instant quinoa and brown rice is equal to about 240 grams. Use this link for reference: https://seedsofchange.com/products/rice-grains/quinoabrown-rice For nutrition information, please see this as a reference: https://www.freshexpress.com/products/salad-kits/italian-balsamic-salad-kit Add extra vegetables to your salad if desired!

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5 MINUTES

Place cooked chicken breast strips on microwavable safe plate. Cook for 45 seconds.

Whole Wheat Tortilla (divided) Baby Spinach (1/2 cup) Chicken Breast, Cooked (3 oz) Low Fat Caesar Dressing Parmesan Cheese (2 tbsp)

Lay tortilla flat, spread Caesar dressing out across tortilla, layer the spinach, chicken, and cheese in the center. Fold in 2 sides of the tortilla, then roll up like a burrito. Cut in half and enjoy.

Chicken Breast, Cooked (chopped into cubes or slices)

339

Fiber

35g

12g Sodium

744mg

24g Potassium

555mg

4g

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5 MINUTES

Canned In Water Tuna (5 oz) Plain Greek Yogurt (2 tbsp)

Combine Greek yogurt, tuna, lemon juice, and garlic powder in a small bowl. Adjust seasonings to taste. Place lettuce leaves on bread slices, top each slice with tuna mixture. Enjoy!

Lemon Juice (to taste) Garlic Powder Green Lettuce Whole Grain Bread

369 6g Sodium 38g Potassium Fiber

42g 685mg 461mg

6g

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5 MINUTES

Microwavable Pasta (1 cup

Place steamable bag of vegetables in microwave and cook 4-5 minutes.

Chicken Breast, Cooked (3.5

Gently knead pasta pouch to separate pasta. Tear vent 1-2 inches, place in microwave and cook for 60 seconds.

cooked) oz) Marinara Sauce Steamable Broccoli Florets (1 1/2 cups; substitute any vegetable)

Place the marinara sauce in a microwave safe bowl, covered, and heat for 30 seconds. Thoroughly stir, cover, and place back into the microwave for another 30 seconds or until heated to desired temperature. Lastly, place refrigerated grilled chicken breast strips on microwavable safe plate, cook for 45 seconds.

471 9g Sodium 54g Potassium Fiber

3g

41g

Combine chicken, pasta, and marinara sauce together in a bowl and serve with veggies on the side. Enjoy!

322mg 391mg For nutrition information, please see this as a reference: https://www.barilla.com/en-us/ready-pasta-hub

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5 MINUTES

Instant Rice (about 1 cup)

Place steamable bag of broccoli in microwave and cook 4-5 minutes.

Steamable Broccoli Florets

Next, heat up instant rice according to package instructions.

Shrimp, Cooked (3.5 oz)

Lastly, place cooked shrimp on microwavable safe plate, cover, and cook for 45 seconds. Combine all ingredients in a bowl and mix in 1 tbsp teriyaki sauce. Enjoy!

Teriyaki Sauce

365 3g Sodium 51g Potassium Fiber

35g 801mg 300mg

For reference, this recipe uses Minute Rice Instant Rice: https://minuterice.com/products/white-rice-ready-to-serve/

2g

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5 MINUTES

Wash the potato to remove any excess dirt on the outside. Then pierce all sides of the potato with a fork before placing it into the microwave.

Russet Potato (small-sized) Sea Salt & Black Pepper (to taste) Condiments Of Choice

Place the potato onto a microwave-safe plate, cover the potato with a microwavable lid, and microwave for 3-4 minutes each side. Once completed, remove from the microwave and pierce again with the fork to check for desired doneness and a softer texture.

164 0g Sodium 37g Potassium Fiber

4g

5g 24mg 952mg

If the potato is still hard-textured, place back into the microwave and cook for another 1 minute. If the potato is finished, remove from the microwave and add a pinch of salt and pepper to taste and serve with any desired condiments. Enjoy!

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5 MINUTES

Wash the potato to remove any excess dirt on the outside. Pat dry. Then pierce all sides of the potato with a fork before placing it into the microwave. Place the potato onto a microwave-safe plate and microwave for 3-4 minutes each side.

Russet Potato (medium-sized) Baby Spinach (chopped) Sea Salt & Black Pepper (to taste) Non Fat (0%) Plain Greek

Once completed, remove from the microwave and pierce again with the fork to check for desired doneness and a softer texture. If the potato is still hardtextured, place back into the microwave and cook for another 1 minute. If the potato is finished, remove from the microwave, split in half, and top with salt and pepper, spinach leaves, greek yogurt, and cheese! Enjoy!

Yogurt Cheddar Cheese (shredded)

275 6g Sodium 41g Potassium Fiber

17g 163mg 1159mg

4g

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5 MINUTES

Single Serving Vanilla Greek Yogurt (1 single serving Greek yogurt cup; 150 grams)

Transfer yogurt into small bowl or keep in container. Top with strawberries, nuts, and sprinkle of cinnamon. Enjoy!

Walnuts (2 tbsp; roughly chopped; substitute any nut) Strawberries (1/2 cup; chopped)

Substitute any other fruit of choosing.

Cinnamon (optional)

232

15g

10g Sodium

1mg

23g Potassium Fiber

181mg

3g

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5 MINUTES

Frozen Blueberries (1/2 cup) Strawberries (stems removed;

Add all of the ingredients into a blender and blend until smooth. Pour into a glass and enjoy!

1/2 cup) Unsweetened Almond Milk Chia Seeds Bws French Vanilla (1 scoop)

291 8g Sodium 23g Potassium Fiber

Use frozen instead.

33g 203mg 290mg

8g

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5 MINUTES

Unsweetened Almond Milk

Add all ingredients into a blender and blend until smooth. Pour into a glass and enjoy!

Frozen Banana (1/2 cup) Oats (3 tbsp) Almond Butter Vanilla Extract

Use another type of milk such as oat, coconut, or dairy milk.

Cinnamon

Add a scoop of vanilla protein powder.

290 9g Sodium 49g Potassium Fiber

8g 124mg 611mg

8g

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10 MINUTES

Egg

In a mug whisk the egg and milk together. Stir in the cinnamon and maple syrup.

Unsweetened Almond Milk Cinnamon Maple Syrup Whole Grain Bread (cut into small pieces)

Add the bread to the mug and stir to combine with the egg mixture. If the bread isn’t saturated with the egg mixture add a splash more milk. Press the bread into an even layer in the bottom of the mug and let it rest for about five minutes so the bread can absorb the egg mixture. Microwave for two minutes or until the bread is firm to the touch and just moist on top. Let the mug cake cool slightly then transfer to a plate or a bowl. Enjoy!

322 9g Sodium 44g Potassium Fiber

7g

17g 407mg 288mg Use gluten-free bread instead. Add vanilla, nutmeg or a pinch of salt. Cooking time may vary depending on microwave.

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5 MINUTE MEALS GUIDE

DISCLAIMER The content provided in this PDF is for informational and educational purposes only. Jeremy Ethier is not a medical doctor, psychologist, therapist, nutritionist, or registered dietitian. The contents of this document should not be construed as medical, psychological, dietary, nutritional, or healthcare advice of any kind. The contents of this document are not intended to diagnose, treat, cure, or prevent any health conditions, nor are they intended to replace a physician, dietitian, nutritionist, or other qualified healthcare professional’s advice. You should always consult your physician, dietitian, or other qualified healthcare professional on any matters regarding your health, engagement in physical activity, and/or diet before starting any fitness program or meal plan to determine if it is suitable for your needs. This is especially important if you (or your family members) have a history of high blood pressure or heart disease, if you have ever experienced chest pain while exercising, or if you have experienced chest pain in the past month when not engaged in physical activity. You should also consult your physician, dietitian, or other qualified healthcare professional before starting any fitness program, meal plan, or dietary regimen if you smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity or diet. Do not start or continue any fitness program, meal plan, or dietary regimen if your physician, dietitian, or health care provider advises against it. If you experience faintness, dizziness, pain, shortness of breath or any other form of discomfort at any time while exercising or while following any meal plan/dietary regimen, you should stop immediately. If you are in Canada and think you are having a medical or health emergency, call your health care provider, or 911, immediately.

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Please note the following: • any and all exercise that you do as a result of what you read in this PDF shall be performed solely at your own risk; • any and all meal plans that you follow or adhere to as a result of what you read in this PDF shall be used solely at your own risk; and • any and all foods or beverages that you consume as a result of what you read in this PDF shall be consumed solely at your own risk. No part of this report may be reproduced or transmitted in any form whatsoever, electronic or mechanical, including photocopying, recording, or by any informational storage or retrieval system without the express written, dated, and signed permission from the author (Jeremy Ethier). All copyrights are reserved. Built With Science™ may not be copied or used for any purpose without express written consent.

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