Quick and Healthy Recipes

Treadmills are excellent exercise machines for burning extra calories, however, not even they can help with bad diet - there is no workout which can outrun bad diet!

Here are few recipes we have tried - they range from quick and healthy breakfast ideas to real cheat meals - one has to live a little bit, right? :)

Although cheat meals are important for keeping sanity in check, they should be kept under strict control. Also, hard, low calorie diet with calories far below maintenance levels should be avoided, too.

What to do then? Well, key is in the balance and moderation - if you want to lower your body weight, reduce your calorie intake by 300-500 kcal (on a daily basis) and try to maintain pace of 1 pound (0.5 kg) lost per week. But, before you go on a diet, check your health at your doctor's office and explain them about your intentions.

And here are our recipes, listed according to the date added or modified.

Fish Stew Recipe

fish stew mFish stew is one of my favorite 'cheat meals'. It is a relatively 'clean' cheat meal, but if you drink some soda or wine with it and eat some bread, calories can increase significantly.

Published: December 20, 2021.

Blueberry, Rapsberry and Strawberry Protein Smoothie

blueberry raspberry strawberry smoothie 3mMixed fruits smoothies and shakes, with some lean protein source, are great for breakfasts and daily snacks. Blueberry, raspberry and strawberry smoothie is packed with vitamins, minerals, and antioxidants and will help you feel energized long after you consume it.

Published: December 10, 2021.

Blueberry and Banana Smoothie Recipe

blueberry banana smoothie mThe blueberry and banana smoothie recipe is one more quick and simple smoothie recipe. Fruits are combined with low fat and/or cottage cheese to make a great daily meal or snack that tastes like a delicacy.

During summer, when refrigerated, it is like an ice-cream, very healthy ice-cream :)

Updated: November 19, 2021.

How to Make Fresh Pomegranate Juice?

pomegranate juice mPomegranate and pomegranate juice offer many health benefits not only to athletes but to all people in general.

While some people (and children) don't like pomegranate arils because of the seeds, they may enjoy the taste of the freshly made pomegranate juice, which can be made rather quickly.

Published: October 6, 2021.

Oatmeal Pancake Recipe - Healthy Pancakes

healthy pancakes mAlmost everybody likes pancakes to eat. Oatmeal pancakes have complex carbs, good protein, and fiber content, and with proper filling can be a great meal change for every person keeping body fat low.

Published: September 19, 2021.

Mixed Fruits Smoothie - Nectarine, Banana and Blackberries Smoothie/Juice

mixed fruits smoothie mSmoothies made using several fruits can be rather tasty, can be loaded with vitamins, minerals, and antioxidants, and can provide an almost instant increase in energy levels for everybody, even athletes taking part in some sports.

Smoothie/juice made using nectarine, banana and blackberries tastes great, is loaded with some vitamins and minerals, while antioxidants help boost the immune system. Simple and medium complex carbs help replenish carbohydrate reserves and increase energy.

Published: August 24, 2021.

Tomato and Green Onions Salad Recipe

tomato onion salad mSalad made using tomatoes and green onions is a very fulfilling side dish salad.

Taste and fragrance are great, not to mention the abundance of vitamins, minerals, and other micronutrients. This is a very low-calorie salad, just be careful with dressings and oil ...

Published: May 27, 2021.

Blueberry Kiwi Smoothie Recipe

blueberry kiwi smoothie mBlueberry kiwi smoothie is a fast and easy snack to make.

Blueberry and kiwi provide ample vitamins, minerals, and antioxidants, while low fat or cottage cheese provides us with slow-digesting protein for the prolonged feeling of fullness.

Published: April 30, 2021.

Turkey Thighs With Sauerkraut

turkey sauerkraut mSkinless, boneless turkey thighs sauteed with some bacon and mixed with sauerkraut can be a high-protein, low-carb meal, with great aroma and taste.

This is also a very easy recipe to make and it doesn't require much time. By varying amounts of ingredients, this dish can be easily adapted for individual needs and requirements.

Published: February 13, 2021.

Scrambled Eggs with Mixed Salad

scrambled eggs mixed salad w150pxScrambled eggs combined with mixed salad is very easy and simple to make meal that can be consumed for breakfast, as a daily snack, for dinner, and similar.

The recipe is simple and straightforward and the whole meal can be made in 10-15 minutes.

Published: February 3, 2021.

Apple and Low Fat Cheese Smoothie

apple cheese smoothie mMeal Replacement Smoothie - apple with low fat or cottage cheese makes a great snack. This smoothie has a slow-digesting protein and gives a feeling of fullness for a longer period of time.

This apple smoothie has around 210 kcal, with most calories coming from carbohydrates and protein.

Published: December 19, 2020.

Quick MRP Shakes Using Optimum Nutrition Whey and Casein

on cas whey mrp mMeal Replacement Powder (MRP) supplements are an excellent solution for quick daily shakes and smoothies when real food is not available - after all, better a good MRP than some fast-food meal loaded with unhealthy fats and simple carbs.

MRPs can be purchased from online and local shops, but one can also make them at home if the right ingredients are available.

Published: November 28, 2020.

How to Grill a Perfect Beef Steak

grilled beef steak mBeef can be great source of lean protein, some minerals and vitamins. Many diets avoid or limit consumption of red meat for various reasons, but when it is allowed, it can be used to make a fantastic meal.

Making perfect beef steak starts with choice of beef cut - ask your butcher to show you the cuts with the least fats on it and even ask him to trim down any visible fat. Of course, cuts with visible fats among red meat tend to taste better and to be softer and tender, but we want to make great tasting grilled beef steak that is NOT a cheat meal

Published: February 14, 2020.

Simple Raspberry Casein Bedtime Protein Smoothie

simple raspberry protein bedtime smoothie mCombining raspberries and casein protein powder, one can make a tasty and very healthy casein protein smoothie, which can be consumed during the day as a healthy snack or even as a full meal or as a bedtime protein smoothie.

Published: May 30, 2017.

Bedtime Protein Shake and Smoothie Recipe

bed time smoothie mBedtime protein shake and smoothie are made of slow-digesting protein powder and low fat or cottage cheese. Adding other ingredients improves taste and content regarding healthy fats and fibers. Healthy bedtime snacks are healthy foods that make you full and satiated for a long period of time.

Published: March 24, 2017.

Fried Eggs with Zucchini and Paprika

zucchini paprika eggs mFried eggs with zucchini and paprika are easy to make meals suitable as daily snacks, a full meal, or even dinner.

Eggs are rich in fats, too, but if you use organic or omega-3 eggs, then those fats are healthy fats.

Published: October 29, 2016.

Strawberry Banana Smoothie - How to Make a Strawberry Banana Smoothie?

strawberry banana smoothie mStrawberry banana smoothie recipe is one of the smoothies that are made quickly, they are very healthy and the best of all, they taste like delicacy...

Published: October 29, 2016.

How to Marinate a Turkey Breast

turkey breast marinade mIf you ever wondered how to marinate a turkey breast, wonder no more - marinades for turkey breast meat are easy and fast marinades to make. Even wine marinade for turkey breasts can be made in just a few minutes. What is important - meat must be fresh, seasoning must be well chosen and we must give some time for this tender meat to absorb aroma and fragrance.

Published: October 29, 2016.

Turkey Sandwiches

turkey sandwich mTurkey sandwich is a meat sandwich that can be prepared quickly, represents a full meal, but requires some cooking.

These healthy turkey sandwiches can be eaten right away, or packaged and consumed later.

Published: October 29, 2016.

Kiwi and Orange Salad

kiwi orange saladKiwi and orange salad is one of my favorite most refreshing snacks.

It is full of vitamins and minerals and various antioxidants. Fiber content is also great. When refrigerated, during summer, it is a delicacy...

Published: October 28, 2016.

Mixed Fruits Smoothie With Cottage Cheese

mixed fruits smoothie 5mMixed fruits smoothies and shakes are great refreshing drinks that can be made in no time with available fruits and other foods.

Cottage cheese, on the other hand, is a great source of lean, slow-digesting protein, making this suitable for breakfasts and daily snacks.

Published: January 28, 2016.

Raspberry and Strawberry Protein Smoothie

raspberry strawberry smoothieSmoothies with fruits, especially with berries are one of my favorite ones.

And when some protein source is added, such smoothies become full meals suitable for breakfasts, daily meals, and snacks, and even as bedtime smoothies, if protein sources are slow enough.

Published: January 28, 2016.

MRP and Oats - Quick and Easy Breakfast Ideas

mrp and oats breakfast 2mMeal Replacement Powders (MRP) and oats shakes are a great combination for quick and easy breakfasts and daily snacks.

Such shakes provide slowly digesting protein and complex carbs that fuel the body for a longer period of time with a constant flow of nutrients.

Published: January 28, 2016.

Simple Banana and Low Fat Cheese Smoothie Recipe

banana cheese smoothie mMeal Replacement Smoothie - banana with low fat or cottage cheese makes a great snack.

This smoothie has slow digesting protein while banana provides relatively fast carbs for greater energy.

Published: January 28, 2016.

Simple Blueberry Smoothie Recipe

blueberry smoothie mBlueberry smoothies are loaded with vitamins, minerals, antioxidants and when you combine them with a good source of protein, can be a great meal or daily snack.

When dieting, this and similar smoothies are like candies ...

Published: January 28, 2016.

Mixed Berry Smoothie - How to Make a Fruit Smoothie With Frozen Fruit

mixed berries mA mixed berry smoothie is loaded with vitamins, minerals, antioxidants, etc.

Making a smoothie with a blender is a fast and easy way to make a quick and healthy daily meal or a snack...

Published: January 28, 2016.