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- - in Olive Oil

A lot of people do not realize that there are hundreds of easy meals that can be prepared in less than 20 to 30 minutes without compromising the health benefits. The goal is to stick to your caloric limits without compromising flavor or falling into hunger. Keep some simple ingredients in the house to make these no-frills recipes immediately and continue your path to effective fat and weight loss. Here are some tips on easy meals from the experts.

1. Tossed Chicken Salad

The ingredients you need for easy meals like these are: 1 head of lettuce, 1 carrot, 1 tomato, 1 cucumber, 1 handful of grapes, 1 slice of whole wheat bread, olive oil, vinaigrette or commercial Italian dressing and 1 chicken breast.

Remove the bone from the meat of the chicken breast then dice the meat. Pan-sear the chicken using a tablespoon of olive oil and with the skin. Remove the skin after cooking. You can also add chopped garlic and salt as you sear the meat.

Chop the vegetables and separate the lettuce leaves using your hand. Mix and toss using a wooden spatula in a big bowl. Mix 3 tablespoons of olive oil with 3 tablespoons of vinaigrette or Italian dressing then pour over the vegetables. Add grapes on top together with the cooked chicken cubes. This makes one serving. This easy meal can be made in 10 to 15 minutes only.

2. Beef and Broccoli

Easy meals like these can be made using the following ingredients: 12 ounces of lean sirloin, 1 cup of broccoli, salt, soy sauce, olive oil, bell pepper and garlic. Cut the beef into small cubes then marinate in a mixture of garlic and soy sauce for 5 to 10 minutes. Break the broccoli head using your hands into small pieces. Chop the bell pepper.

Cook the beef with the marinade in a deep pan. As you sear, add some salt, olive oil and the bell pepper. Once the beef is almost cooked to medium, drain the marinade then add the broccoli. Continue cooking for 5 minutes then transfer everything into a clean plate. This makes one serving. Everything for this easy meal will take only 15 to 20 minutes.

3. Pan-Seared Fish Fillet with Lemon

For this quick and easy meal, you will need the following ingredients: a fillet of cream dory fish (125 grams), non-fat butter, 1 lemon, sugar, salt, garlic, pepper and olive oil.

Prepare the fillet of fish by rubbing some salt and black pepper on the meat. 1/2 teaspoon of salt and 1/2 teaspoon of black pepper will suffice. Prepare a searing pan by heating 3 tablespoons of olive oil for 3 minutes. As the oil heats, add 1/2 tablespoon of sugar and squeeze the lemon juice to mix everything. Place the cream dory fish fillet on the pan to cook. Add chopped garlic after flipping the fillet to cook the other side. Add a small piece of non-fat butter on the fish then continue cooking for 30 to 60 seconds before transferring to a clean plate. This makes one serving and adds to the easy meals list. Everything takes only 15 to 20 minutes to complete.

Quick and Easy Meals for Weight Loss

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