Quick, Easy and Healthy Meals. Perfect for Bachelors #Healthy #Meals

Most of the menu ideas below are vegetarian, however you can always substitute the soy mince with the real thing.

These are just simple ideas. If you REALLY don't like working with food, hire someone like me - a personal chef - to fill your freezer and fridge with pre-packed, pre-cooked meals.

Tasty, Spicy Vegetarian Mince

Who says Vegetarian food is boring? I'm by no means a Vegetarian but often have to cook for Vegetarians and Vegans.

I got home this evening and was too lazy to go shopping or go to any great lengths to cook, for that matter. My best is foraging through the fridge and cupboards and making something out of nothing. This took me just 10 minutes.

1. Boil the kettle and soad 1 cup Soy Mince in 1 cup boiled water.
2. Put the pot on the stove and heat to medium heat.
3. While that is warming up, crush 4 garlic cloves; chop 2 Jalepeno chillis
4. Place in pot (no oil) with 2 heaped teaspoons Basil Pesto.
5. Then add the Soy Mince and mix well.
6. Spices - 1 tspn Paprika, 2 tspn masala, salt and pepper
7. Add a can of chopped tomatoes
8. Some chopped fresh mint
9. At the end add half a tub of Mascapone cheese.

You can use this mixture to top a baked/microwaved potato; toasted wholewheat bread; or on a bed of salad greens; or as an omlette filling.

• Microwaved "baked" potato - prod the potato all over with a fork and microwave for about 5 mins, depending on the size of the potato; turn half way through
• Microwaved Omlette - beat two eggs and a dash of milk. Pour into a soup bowl and microwave for 1 min or 2.

TACO SALAD

Mix Soy mince (prepared as above) with some red kidney beans.

Place in large bowl and top with lettuce, cheese and tomato. Before serving, add corn chips. Toss. Add dressing. Toss and serve.

TUNA SALAD OR BAKED POTATO

Take a tin of Tuna and mix with half a container of fat-free, smooth cottage cheese (a small dash of mayo if you want to cheat). Add some chopped onion, chopped gherkin and some mixed herbs.

This mixture can be used to top a salad or baked/microwaved potato.

HUMUS AND SALAD PITA

Fill a large wholemeal pitta pocket with a heaped tablespoon of reduced-fat hummus, olives and salad - Use fat-free plain yoghurt as dressing or any other low fat dressing.

Other options for filling could also be the tuna mixture (see above) with salad; or left over roast chicken and salad.

WRAPS OR PITA'S

Filled with:

• Vegetarian Wrap filled with Fry's "meat" strips, chopped tomatoes, beans and avo
• Left over roast chicken and avo with a sprinkling of grated cheddar cheese
• Mexican Salad - green salad with corn, kidney beans and topped with crushed corn chips and sprinkled with grated cheddar cheese.
• Mexican Chicken Wraps (filled with spiced chicken, chopped tomatoes, beans and grated cheese);
• Mediterranean Salad - cucumbers, olives, tomatoes, Feta and Tuna

WEIGHT LOSS - Solution to BLOATEDNESS IDEAS

I don't get up early enough to have hot water and lemon before breakfast. I normaly have a healthy smoothie and then more of a "breakfast" at 10 a.m.

SMOOTHIE

• I thick slice of pineapple, juiced
• 1/2 small papaya in blender
• Add pineapple juice to blender
• and 3 tablespoons of fat-free yoghurt
• and 1/2 glass water

10 a.m. (my time for breakfast) - You can reverse your smoothie & breakfast if you're an office worker.

OMLETTE

• 2 egg whites beaten
• 1 tomato, chopped
• 2 mushrooms, chopped
• 1 tblspoon chopped, fresh parsley

LUNCH/DINNER RECIPES

Hearty Mushroom Chilli

• 1 pound lean ground beef (substitute with soy bits if you have colesterol problems) 
• 1 cup onions, chopped 
• 4 garlic cloves, minced 
• 1 green pepper, chopped 
• 1 pound mushrooms, sliced 
• 12 black olives, chopped 
• 1 small can tomato puree 
• 2 cans diced tomatoes 
• 1 tablespoon ground fennel 
• 1 teaspoon ground cumin 
• 1 teaspoon garlic powder 
• 1 teaspoon onion powder 
• Cayenne to taste 
• Juice of 1 lime 
• Fresh cilantro for garnish 

 In a large pot over medium heat, place the beef, onions, and garlic and brown until beef is nearly done. Add green pepper and mushrooms and cook until beef is no longer pink. Stir in remaining ingredients except cilantro. Bring to a boil, reduce heat, and simmer for at least 1 hour. Garnish with cilantro just before serving. Freezes well.

SHEPHERD'S PIE

• 1 pound lean ground beef 
• 1 medium onion, chopped 
• 4 garlic cloves, minced 
• 1 green pepper, chopped 
• 8 ounces mushrooms, sliced 
• 1 teaspoon cayenne 
• 1/2 teaspoon onion powder 
• 1/2 teaspoon garlic powder 
• 2 small carrots, grated 
• 12 black olives, pitted and chopped 
• Handful of fresh cilantro, chopped 
• 1 small can tomato puree 
• 1 can diced tomato 
• 2 cups mashed cauliflower 

 Preheat oven to 350° F. In a large, nonstick skillet, brown ground beef, onion, and garlic. When beef is nearly done, add green pepper, mushrooms, cayenne, onion powder, and garlic powder. When beef is no longer pink, transfer to a large casserole dish. Add carrots, olives, cilantro, tomato sauce, and diced tomatoes to casserole dish and mix well. Spread mashed cauliflower over the top. Bake in oven for 30 minutes. Place under broiler for 3 minutes or until browned on top.

OVEN BROILED CHICKEN

The herbs lend flavor and health value. Tarragon is a high source of potassium, while rosemary provides antioxidant power. Parsley is mineral-rich and garlic will fight off the vampires.

•  4 5-ounce chicken thighs, skinned 
• 3/4 cup chicken broth 
• 1 tablespoon olive oil 
• 1 cup toasted wheat germ 
• 1 teaspoon dried tarragon 
• 1 teaspoon dried rosemary, crushed 
• 1 teaspoon fresh parsley, chopped 
• 1 teaspoon garlic powder 
• Salt to taste 

 Preheat oven to 350° F. In a small bowl, place chicken broth and olive oil. In another bowl, mix together the wheat germ, tarragon, rosemary, parsley, garlic powder, and salt. Dip the thighs, one at a time, in the broth-oil mixture. Then coat with the wheat germ and herb mixture. Bake in the oven until brown and cooked through, about 45 to 55 minutes.

For a more customised diet or meal plan, please contact me: janine@concierge911.co.za

BREAST CANCER PREVENTION MEAL PLAN

Your meal plan for a typical week 

Day 1 

Breakfast: 

• Combine a small banana, a big handful of strawberries, a pot of low-fat natural yoghurt and the same volume of skimmed milk in a blender. 
• Whizz until smooth and frothy. 
• One slice of mixed-grain seedy bread (toasted if you prefer) with reduced-fat olive oil spread and a teaspoon or two of high-fruit jam. 

Lunch: 

• Mix half a tin of tuna (in brine, drained) with chopped celery, peppers, spring onions and one tablespoon low-fat mayo. 
• Use to fill a wholemeal pitta and top with lots of mixed salad leaves. 

Snack: 

Pear 

Dinner: Chilli

• Boil four level tablespoons of brown rice - this will take about 40 minutes while you get on with the chilli. 
• Heat a teaspoon olive oil in a non-stick pan. 
• Add a small chopped onion and two cloves of garlic, allow to soften. 
• Add a sliced courgette, a handful of mushrooms and a small pepper, cut into chunks. 
• Drain a tin of chickpeas, rinse well and add to the pan, along with a stock cube, a small tin of tomatoes and spices - a good pinch each of chilli powder, cumin, coriander and turmeric, more if you fancy. 
• Bring to the boil, cover and simmer for about 15 minutes. 

Serve half of the chilli with half of the rice. Save the rest for tomorrow's dinner or pop it in the freezer for a busy day. 

Snack: 

Bowl of cherries 

Day 2 

Breakfast: 

Wholemeal muffin spread with a little reduced-fat olive oil spread and two teaspoons of high fruit jam. 

Serve with a small bowl of strawberries. 

Lunch: 

Spread a flour tortilla (wholegrain if possible) with a tablespoon tomato salsa, and fill with 60g (2 1/2oz) cooked chicken, three tablespoons low-fat cottage cheese and plenty of crisp salad. 

Dinner: 

• Mix together a heaped teaspoon each of honey, wholegrain mustard and soy sauce. Use this to marinade a pork chop (around 150g (5oz) in weight) for 20 minutes to half an hour. 
• Grill the chop for 10-15 minutes, turning occasionally, until thoroughly cooked. 
• Meantime, cut a medium-large sweet potato into 1cm (1/2 in) thick slices, brush with a little olive oil and grill for five to seven minutes, turning once. 
• Mix a teaspoon of wholegrain mustard into two tablespoons of natural yoghurt and serve the pork and grilled sweet potato slices with lots of crisp salad or green veg. 

Snack: 

Pear or two plums 

Day 3 

Breakfast: 

• Chop an apple, a pear, a kiwi fruit and four dried apricots. 
• Mix fruit together and top with a pot of low-fat natural yoghurt. 

Lunch: 

Have the rest of tuna from Day 1 in two slices of seeded bread with salad. 

Snack

Small tin of peaches or apricots in juice, not syrup (such as Frutini). 

Dinner: 

• Heat a teaspoon of olive oil in a large non-stick pan or wok. 
• Cut a chicken fillet into strips and cook quickly in the oil, keeping the heat high. 
• Add half a sliced onion, a crushed clove of garlic and 1cm (1/2in) of grated fresh ginger if you have it, half a sliced pepper, some mushrooms and a handful of mangetout or sugar snap peas. 
• Turn the heat down slightly and cook for a few minutes. 
• Add a couple of tablespoons of teriyaki sauce (or other stir-fry sauce) and then tip in an individual pack of straight-to-wok noodles. 
• Combine to heat through and then sprinkle with half a teaspoon of sesame seeds. 

Snack: 

Small bag of Peanut M&Ms 

Day 4 

Breakfast: 

• Cook 50g (2oz) porridge oats with water as directed on the packet. This only takes a couple of minutes in a microwave. 
• Top with a small drizzle of honey and a chopped apple. 

Lunch: 

• Mix a hard boiled egg with half a tablespoon of reduced-fat mayonnaise and a sliced spring onion. 
• Make a sandwich with two slices of wholemeal or seeded bread or a granary roll. 

Snack: 

Orange 

Dinner: 

• Boil 40g (1 1/2oz) dried pasta (preferably wholegrain spaghetti or linguini) as directed, don't add oil or salt. While this is cooking, boil or steam some broccoli and spinach, and grill two turkey fillets, cutting into bite-sized pieces once cooked. 
• Mix together a teaspoon of pesto and a tablespoon of natural yoghurt or fat-free fromage frais. 
• Stir the pesto, broccoli and spinach, and turkey pieces through the cooked pasta. 
• Top with a tablespoon of grated Parmesan. 

Snack: 

Two rye crackers with a portion of low-fat cream cheese and a sliced tomato. 

Day 5 

Breakfast: 

Four tablespoons of Bran Flakes, five chopped dried apricots and skimmed milk. 

Lunch: 

• Fill a large wholemeal pitta pocket with a heaped tablespoon of reduced-fat hummus, five olives and salad - try a crisp mix of white cabbage, peppers, celery and carrot. 
• Add a dash of hot chilli sauce to a tablespoon of fromage frais and use to dress the salad. 

Snack

Handful of grapes. 

Dinner: 

• Low-fat lasagne with lots of green salad.
• Glass of red wine. 

Snack: 

Slice of fruit loaf with reduced-fat olive oil spread. 

Day 6 

Breakfast: 

• Mix together one tablespoon of porridge oats, three tablespoons of raisins and a grated apple, keeping the skin on. Pour over 100ml (3 fl oz) skimmed milk and keep in the fridge overnight (this step isn't essential if you don't have time). 
• Serve with a pot of low-fat yoghurt. 

Lunch: 

• Soak two tablespoons of bulgar wheat in boiling water for 10 minutes. 
• When it has swollen and softened, drain off excess water and refrigerate (do this the night before if it's easier). Slice three small vine-ripened tomatoes, two spring onions and a handful of fresh herbs of your choice. 
• Mix into the wheat, along with the juice of half a lemon and a dessertspoon of extra virgin olive oil. 

Dinner: 

• Boil four new potatoes for 20 minutes or until tender. 
• Meanwhile, brush a small salmon steak with a little olive oil and grill for around 10 minutes, turning once. 
• Boil or steam a mix of green vegetables for five minutes - try a combination of green beans, broccoli and mangetout. 
• Mix a heaped teaspoon of wholegrain mustard, pesto or even horseradish sauce into a tablespoon of natural yoghurt and add chopped fresh herbs of your choice. 
• Serve as a sauce for the salmon, with boiled new potatoes and crunchy vegetables. 

Snack: 

Actimel fat-free drink or other probiotic drink. 

Day 7 

Breakfast: 

• Small bowl of Special K with a heaped tablespoon of All-Bran and skimmed milk. 
• Small banana. 

Lunch: 

Bowl of lentil soup, granary roll with a light spread of low-fat cream cheese. 

Dinner: 

• Put one-and-a-half tablespoons of brown rice on to boil for 35-40 minutes. 
• Mix together three tablespoons of natural yoghurt, three-quarters of a teaspoon of cinnamon, two cardamom pods, half a teaspoon of ground cumin, half a teaspoon of coriander seeds, one-quarter teaspoon of ground ginger and a pinch of cloves. 
• Use this to marinade a lean lamb loin chop for 30 minutes. 
• When the rice has been cooking for about 25 minutes, cook the lamb either on a griddle pan or under the grill - this will take around 10-12 minutes. 
• Meanwhile, boil or steam green vegetables and serve with the rice and lamb. 

Snack: 

Apple