Good Lifestyle

You can not use the terms "pizza box" and "flat to serve" interchangeably, but if you are like most people, you could probably. This is because 64% of people spend little not to prepare their meals.

Unfortunately, inexpensive foods and saving time that people choose most often are also those who are the highest sugar, fat and calories. Fortunately, we have a culinary solution that will perfectly suit your budget, your program and your diet: Book 20 minutes on Sundays to check our list of purchases of 17 items (indicated at the bottom of the article), then forgotten Your collection. Take away menus.

With our 5-day menu, you will have the accurate number of ingredients to create 10 fast and tasty meals, all designed to help melt fat while saving money. (The average price of ten meals consumed: about $ 120; the total price of our meals: $ 47.96.) Every night, you will simply prepare a fast and easy dinner, then use the remains to assemble the next day the next day. Call it to the Mixologist's Guide to eat. These double customs meals are safe ways to save money and keep the remains of doing it at the trash. Seeks to get even more bang for your money? Do not miss these30 ways to save at the grocery store.

On your first day, the only stove you will have to do is roast the vegetables. Serve them alongside a chicken to the roasting pan you have picked up the grocery store. Asparagus is one of our favorite vegetables because it is an excellent source of B vitamins that animate your body with energy and vitamin K-a nutrient that helps build strong and healthy bones.

What you will need

3/4 Asparagus bouquet (about 8 lances)
3 PORTOBELLO mushroom caps, cut 1/4 "thick
2 onions, cut in 1/4 "-the rings
1/2 tablespoon extra virgin olive oil
Salt and pepper
1 chicken breast with rotisserie
1 cup mixed greens, dressed in olive oil and balsamic vinegar
Note: You can also use carrots, potatoes, onions and other root vegetables instead of asparagus

HOW TO DO IT

1) Preheat the oven to 400 ° F. Remove the woody ends from the asparagus gently folding each rod until it breaks.
2) In a cooking dish, mix vegetables with oil and season with salt and pepper. Roast 15 to 20 minutes, until vegetables have developed a light brown crust. Serve half of the vegetables with chicken and salad.
3) Book the rest of the vegetables and chicken for other meals. Remove the chicken skin and use a fork to pull the meat from the bones. Then cut it into size pieces - it should give about 3 cups for later in the week.

For lunch the next day, this Portobello chicken envelope is sure to hit the spot. Although most of the tortillas purchased from the store are particularly salty (and take care to play a role in this post-meal belly job that you generally live), try to pick up a package ofEzekiel 4: 9 Tortillas of whole beans sprouted. Not only are they low in sodium (140 milligrams by tortilla), but they are also made with sprouted grains, which have more bioavailable nutrients to feed your body than ordinary grains.

What you will need

1 cup of chicken with chopped roaster (left of yesterday's dinner)
3 large peppers
1 clove garlic, mined
1 tablespoon of mayonnaise in reduced fat
1 C. Balsamic vinegar tea
1 whole wheat tortilla
2 tablespoons of mozzarella shredded
1 Little Mixed Greens Handles
1 cup of asparagus remnants, mushrooms and onions

HOW TO DO IT

1) Measure the chicken and put the rest for later in the week.
2) Chop peppers in 1/2 inch pieces: they must give about 4 cups; Use 1/2 cup today and save the rest in a plastic bag.
3) Mix garlic, mayonnaise and vinegar to make Aoli. Brush the tortilla with the Aiolis, then put the cheese in the middle, followed green, chicken and vegetables. To make a tight film, bend the bottom of the tortilla first, then roll it on the side.

Nothing hit the place like a pasta dinner. Instead of simply filling with empty carbohydrates, we climb this dish with a fiber andprotein-Two Macronutrients who help you fill up faster and you'll keep you longer than you eat more than necessary.

What you will need

6 oz 100% whole wheat ziti
1/2 c. Canola oil soup
1 chicken cup with chopped roaster (remains)
1 cup of grilled vegetables (remains)
1-1 / 2 c. Sun dried tomato pesto
Black salt and pepper
Parmesan cheese
1 cup mixed greens, dressed in olive oil and balsamic vinegar

HOW TO DO IT

1) Cook pasta according to the instructions of the package. Drain.
2) Mix half of pasta with oil and book in a container for Thursday lunch.
3) Mix chicken, vegetables and pesto with the remaining pasta. Season with salt and pepper. Parmesan grid and sprinkle on the top. Serve with the Greens.

Do not sweep the cheese simply because it is raised in bold. In fact, the mozzarella we use in this quesadilla is what we have named the best cheese for aPost-training snack Because of it being the highest protein for the lowest calories: ideal for the construction of muscles and blasting fat.

What you will need

1 tablespoon of sun-dried tomatoes pesto
1 whole wheat tortilla
1/2 cup of mozzarella cheese shredded
1/2 cup chicken with chopped roaster (left of Sunday dinner)
1 cup of roasted vegetables (left of Sunday dinner)

HOW TO DO IT

1) Spread the pesto on the tortilla. Top with cheese, chicken and vegetables.
2) Microwaves open over 1 minute, until cheese has completely melted.
3) Fold down and cut in quarters. If you have time, try cooking over low heat in a pan for a crisp result.

The shrimp is one of the densest protein foods you can find. In fact, each gram of meat contains a 25% protein. Translation: This seafood is one of the best proteins for those looking to lose weight. This is because high protein foods help expand feelings of fullness, maintain muscle mass andStimulate metabolism.

What you will need

¼ cup instant brown rice
½ box of black beans, drained and heated
½ tablespoon canola or other cooking oil
1 onion, sliced
1 cup of cut pepper (left of Monday lunch)
2 cloves of garlic, chopped
Frozen shrimp of 8 oz, defrosted
Cayenne Pepper, red pepper crushed or tabasco to taste
½ cumin cumin
Black salt and pepper
½ lawyer, pitted, peeled and chinned
1 whole wheat tortilla, warmed up

HOW TO DO IT

1) Cook the rice according to the packaging instructions, then add the beans. Heat the oil in a large pan or wok over high heat.
2) Add the onion, pepper and garlic; Cook for 5 to 7 minutes until vegetables begin to brown.
3) Mix in shrimp and spices; Cook for another 3 minutes, until shrimp is pink and firm. Serve half of the Fajita of Shrimp Fajita with a spoon of rice and beans, avocado slices and tortilla.
4) Book the rest of the rice and beans in a microwave bowl or a plastic container with the rest of the Fajita and use them for the lunch of tomorrow. Envelop the remnants of lawyer and refrigerate to minimize browning.

Who said you needed animal protein to keep your meat and toned muscles? When eaten together, rice and beans are a pair of herbal proteins that help compose your weight loss. Find out what other Duos BOOST BURNED IN OUR EXCLUSIVE REPORT:32 pairs of food that doubles weight loss.

What you will need

Rice, beans and mixture of Fajita
(left Monday dinner)
1/2 lawyer, peeled and finely sliced
Salsa (optional)

HOW TO DO IT

1) Heat the remains in a plastic container or microwave bowl for 60 seconds. Up with the lawyer and salsa to taste, if you wish.

Feel like no matter what you do, you simply can not lose weight? Try to integrate more peppers into your diet. And you can start with this meal! Rich in vitamin C, this fruit (yes, peppers are fruit) can help reduce the levels of cortisol: the stress hormone that tells your body to store - rather than burning fat.

What you will need

1 pork net, about 3/4 pounds (grass or lemon-garlic marinated)
1 onion, in quarters
1-1 / 2 cups of chopped peppers (to the left of Monday lunch)
2 cloves of garlic, crushed
1 tablespoon of extra-virgin olive oil
1 tablespoon of balsamic vinegar
Salt and pepper

HOW TO DO IT

1) Preheat the oven to 450 ° F. In a baking dish, mix pork, onion, peppers, garlic, oil and vinegar. Season with salt and pepper. Cook 20 to 25 minutes, depending on the thickness of the net (at an internal temperature of 150 ° F, if you use a meat thermometer).
2) Enjoy half of pork and vegetables tonight.

Eating this! Advice:

If you want a large meal, prepare 1/4 cup instant brown rice, measured dry. It will add 170 calories, 4 g protein, 36 g of carbohydrates, 1 g of grease and 2 g of fiber to nutrition information.

By using yesterday remains, drive some roast pork with a refreshing complex with sun-dried tomatoes, roasted vegetables and creamy mozzarella and melted.

What you will need

½ tablespoon of water dried tomatoes in the sun
½ tablespoon mayonnaise in reduced fat
1 whole wheat tortilla
2 c. Wedding Mozzarella Cheese Soup
Vegetables and pork net, finely sliced ​​(remains)

HOW TO DO IT

1) Mix the pesto and mayonnaise and distribute on tortilla. Lay the cheeses, pork slices and vegetable remains on the top and winded.

This is not your mother's meat. Rather than using beef, we lower the calorie and fat content of this bread by Used Turkey.

What you will need

MEATLOAF
1 small onion, peeled and quarters
½ red pepper of bell, shy and trimming
1 small carrot, peeled and chopped roughly
2 garlic cloves, peeled
1 ½ lb Turkey
½ cup bread bread
¼ cup of low sodium chicken broth
1 egg, beaten
1 tablespoon Worcestershire
1 tablespoon of low soy soybeans
½ c. Dried thumper
½ salt tank
½ black spoon

ICING
½ cup of ketchup
2 c. Soup brown sugar
2 tablespoons of low soy soybeans
2 tablespoons apple cider vinegar

How to do it

1) Preheat the oven to 325 ° F.
2) Combine onion, pepper, carrot and garlic in a culinary robot and a pulse to finely minced. (If you do not have a food transformer, you can do it by hand.)
3) Combine vegetables with turkey, bread crumbs, stock, egg, worcestershire, soy sauce, thyme and salt and black pepper in a large mixing bowl. Mix gently until all the ingredients are distributed evenly.
4) Discharge the mixture of meat bread in a cooking dish of 13 "× 9" and use your hands to form a bread about 9 "long and 6" wide. Mix the ingredients of the glacance together and distributed on the meatloaf.
5) Cook for 1 hour until the glaze has turned a red shade and an instant thermometer inserted into the center of the bread registers 160 ° F.

You know that half of the reason you make meat is so that you can use the remains for sandwiches the next day. In addition to this free-facing sandwich with caramelized onions, there are more than a few ways to reinvent meat meat the next day: Try to garnish with an egg on the dish or a blanket with peppers and skipped onions.

What you will need

1 slice of meat meat, ½ inch thick (from Thursday dinner)
Caramelized onions
1/3 cup of mozzarella smoked shredded
1 slice of leaving bread, grilled
Rocket handle (optional)

HOW TO DO IT

1) Preheat the grill.
2) Top of the meat slice with onions and cheese. Place under the grill until cheese is completely melted, about 2 minutes.
3) Line The bread with the rocket (if you use), then place the meat on the top.

A balance of protein meat, fresh produce and some versatile extras is everything you need to feed you from the week after the week.

Frozen shrimp, 1 uncleated book, average size
Roast chicken
Pork fillet, 1 flavored grass or marinated lemon garlic (about 3/4 pounds)
Chest of Turkey on the ground, 1-1 / 2 pounds
Peppers, 1 tricolor tray (or choose 1 red, 1 yellow and 1 orange)
Yellow onions, 2-1 / 2 pounds, medium
Baby mixed greens, 4-ounces bag, washed
Mushrooms of Portobello, 3 large caps
Asparagus, 1 bouquet
Garlic, 1 head
Pesto with tomato dried in the sun, Pavilion
Lawyer, 1 mulberry
Mozzarella, 8 ounces of grated
Instant brown rice, Box of 1 book
Black beans, 12 ounces can
Ziti, 100% ziti 16-ounce box 100%
Tortillas, 100% whole wheat, 1 package, size of 10 "