Everyone loves a quick meal that they don’t have to spend the entire evening preparing, eating, and cleaning up.
Unfortunately, though, that often means fast food or take-out, neither of which are good for the waistline or the wallet.
Well, recipes like these are the solution.
They can be just as fast as stopping at the restaurant down the road and waiting for your order to be ready, and are much tastier and healthier.
For example, check out the restaurant-quality Sriracha Shrimp Salad, which packs a whopping 25 grams of protein, or the Walnut & Rosemary Oven-Fried Chicken, which uses extra crispy panko, walnuts, and fresh rosemary to make a baked chicken dinner that only seems fried (and comes in at less than 300 calories per serving!).
So, give these quick and easy recipes a try and you can thank me later for all the extra time in your schedule. 🙂
Enjoy!
If you don’t want to overcook pork chops, start by searing them in a pan for a couple minutes on each side. Then while the chops roast in the oven, whisk together a sweet and sour glaze. It’s made with balsamic vinegar, honey, and dried herbs.
This is an easy entrée to pair any side dish, like roasted root vegetables, mashed cauliflower, or quinoa.
393
Calories38 g
Protein16 g
Carbs19 g
FatPork Chops:
4 bone-in pork chops (about 8 oz. each)
Salt and freshly ground black pepper to taste
2 Tbsp. unsalted butter
Sweet & Sour Glaze:
1/4 cup balsamic vinegar
3 Tbsp. pure honey
2 cloves garlic, minced
1/2 tsp. dried oregano
1/2 tsp. dried basil
1/2 tsp. dried thyme
Pinch of crushed red pepper flakes (optional)
Salt and freshly ground black pepper to taste
Get the RecipeTo have a restaurant-quality salad, you only need a handful of ingredients and about 15 minutes. And with a half-pound of shrimp, there’s enough protein in this to count as a light entrée or lunch. Yet because there’s avocado, this has lots of healthy fats to keep you full.
The salad can go with a variety of dressings, but if you make this jalapeno lime dressing from scratch, there’ll be lots left to stash in the fridge (about 10 servings, to be exact).
423
Calories25 g
Protein25 g
Carbs29 g
FatShrimp Salad:
1/2 lb. small shrimp, peeled and deveined
1 Tbsp. extra-virgin olive oil
1 Tbsp. Sriracha
1 tsp. minced garlic
8 oz. heart of Romaine lettuce
1/2 cup corn kernels
1/2 cup grape tomatoes, halved
1 large avocado, sliced
Lime Jalapeno Ranch Dressing:
3/4 cup low-fat sour cream
3/4 cup lite mayo
1 Tbsp. lime juice
1 Tbsp. ranch seasoning
1 jalapeno, deseeded and diced
Get the RecipeThis chicken and asparagus might look gourmet, but it’s actually an awesome meal to make when you’re short on time and energy. Along with a couple pantry staples, all you need in addition to the chicken and asparagus are some items to make the honey butter sauce.
Then this 5-ingredient dinner is finished with lemon slices. Since they can be bitter, you can think of the lemons as fancy-looking garnish that contributes flavor to the overall dish.
303
Calories35 g
Protein8 g
Carbs14 g
Fat1 lb. boneless skinless chicken breasts
1/4 cup all-purpose flour
1/2 tsp. salt
Freshly ground black pepper to taste
4 Tbsp. butter, divided
1 tsp. lemon pepper seasoning
2 cups chopped asparagus
2 lemons, sliced
2 Tbsp. honey
Fresh parsley (optional garnish)
Get the RecipeWith a pressure cooker, it’s possible to make a 30-minute stew with two kinds of meat – and you don’t have to start with precooked chicken. That’s definitely impressive, but it’s nothing compared to the fact that you can pressure cook dried lentils in a half hour.
There’s no need to soak them overnight. Crisp the bacon and soften the onions in the pot first, and then add everything else to pressure cook for 20 minutes.
538
Calories44 g
Protein18 g
Carbs32 g
Fat2 Tbsp. extra-virgin olive oil
8 oz. bacon (or pancetta), cut into 1/2” lardons
1 medium onion, diced
2 medium carrots, peeled and roughly chopped
8 oz. dried French lentils
12 sprigs fresh parsley, roughly chopped
2 bay leaves
2 1/2 lb. bone-in, skin-on chicken drumsticks and thighs
1 quart low-sodium chicken stock
Salt and freshly ground black pepper
2 tsp. sherry vinegar (or more to taste)
Get the RecipeThis dinner is pure protein thanks to the nutritional profile of tilapia. And the radishes contribute health benefits and flavor too, only they barely contribute to the total calories.
For a low-calorie dinner, serve with a green salad or veggies. If you need to get some carbs in, choose a side dish like brown rice or quinoa.
230
Calories47 g
Protein2 g
Carbs4 g
Fat4 boneless skinless tilapia filets (8 oz. each)
1/8 tsp. salt
1/8 tsp. freshly ground black pepper
1/2 lemon, thinly sliced
1 bunch radishes, trimmed and finely chopped
1 green onion, trimmed and thinly sliced
2 Tbsp. drained capers, chopped
1 Tbsp. lemon juice
Get the Recipe"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowDon’t let delicious parsley and dill go to waste. It can be hard to use up a whole bunch of herbs, and this is one delicious way to do it.
Start by chopping them up roughly with garlic and capers, and combine with lemon zest and red chili flakes. Rub down the salmon filets with olive oil, cover in the fresh herb mixture, and bake for just a few minutes to finish.
361
Calories37 g
Protein3 g
Carbs22 g
Fat1 cup loosely packed parsley leaves
2 Tbsp. fresh dill
1 1/2 Tbsp. drained capers
Zest of 1 lemon
2 cloves garlic
Salt and freshly ground black pepper to taste
Pinch of red pepper flakes
2 Tbsp. extra-virgin olive oil
4 salmon filets (about 6 oz. each)
Get the RecipeInstead of ordering greasy takeout, try this vegetable pad Thai, which uses spaghetti squash instead of rice noodles. Since the stir-fried spaghetti squash can be both tender and crunchy, it adds great texture as well as flavor to this tofu pad Thai.
And if you prefer meat, use this trick to reduce calories and carbs in beef or chicken pad Thai too.
441
Calories14 g
Protein47 g
Carbs25 g
FatPad Thai:
1/2 medium spaghetti squash
2 1/2 Tbsp. peanut oil
2 Tbsp. cornstarch
1/2 medium yellow onion, thinly sliced
2 large eggs, whisked
2 cloves garlic, minced
4 scallions, cut into 1” pieces
1/2 cup bean sprouts
2 Tbsp. chopped peanuts
Lime wedges, to serve
Fresh cilantro, for garnish
Sauce:
2 Tbsp. tamarind paste (or rice wine vinegar)
2 Tbsp. fish sauce
2 Tbsp. brown sugar
2–4 Tbsp. water, to thin
Get the RecipeBecause it’s such a lean meat, ground turkey can dry out more easily than beef. That’s why these turkey burgers have a touch of pesto and crumbled feta. The olive oil in the pesto makes the burger patties tender and juicy while amping up the flavor.
These pesto burgers are good with simple toppings like tomato and cucumber slices, as well as Mediterranean sauces like tzatziki and hummus.
307
Calories32 g
Protein11 g
Carbs15 g
Fat1 1/4 lb. lean ground turkey
2 Tbsp. basil pesto
1 tsp. minced garlic
1/2 cup crumbled feta
2 tsp. salt, divided
1/2 cup bread crumbs
Get the RecipeWith Italian sausage, cauliflower, and kale, you can make a soup from scratch in a half hour. It’s inspired by the zuppa Toscano from Olive Garden, but has healthy substitutions. It has cauliflower instead of potatoes, turkey sausage and bacon, plus kale for good measure.
To make this 30-minute soup, sook the sausage while boiling cauliflower in a pot of chicken stock. Half the cauliflower gets pureed, and then everything is mixed together and warmed to the perfect serving temperature.
376
Calories30 g
Protein21 g
Carbs19 g
Fat1 1/4 lb. lean Italian turkey sausage
1 sweet onion, diced
3 cloves garlic, minced
2 medium heads cauliflower, chopped
4 cups chicken stock
1 1/2 cups unsweetened almond milk
4 cups fresh kale, thinly sliced
1/2 cup (2 oz.) grated Parmesan
4 oz. reduced-fat cream cheese
1 tsp. salt
1 tsp. freshly ground black pepper
1/2 tsp. red pepper flakes
6 slices turkey bacon, cooked and crumbled
Get the RecipeWhen you make lasagna in a skillet instead of in a casserole dish, it comes together in just 15 minutes. Not only is it a quick pasta dinner, but it’s a great use for broken noodles because they don’t have to lie flat to get the layers right.
This lazy lasagna begins with browning the beef and onions. Then the pasta, pour the sauce on top, and put the lid on the pan. Add cheese once the noodles are tender, and serve when it’s melted.
580
Calories46 g
Protein53 g
Carbs21 g
Fat1/2 lb. lean ground beef
1/2 lb. pork breakfast sausage
2 cups diced onion
3 cloves garlic, minced
10 lasagna noodles, broken into quarters
1 can (10 oz.) diced tomatoes
1 cup tomato sauce
2 cups water
Salt and freshly ground black pepper to taste
1 cup (4 oz.) shredded part-skim mozzarella
4 oz. fresh mozzarella
Get the RecipeSteak tacos are normally filled with carne asada, thin strips of beef marinated in white vinegar, garlic, Jalapeno, and lime. This Thai version uses similar ingredients but with Asian influences like rice wine vinegar, chili garlic paste, and fish sauce.
Serve with a simple cucumber salad or green papaya salad, which can be made the day before.
522
Calories27 g
Protein39 g
Carbs28 g
Fat1/4 cup low-sodium soy sauce
1/4 cup rice wine vinegar
2 Tbsp. pure honey
1 Tbsp. fish sauce
1 Tbsp. chili garlic paste
1 tsp. toasted sesame oil
Zest and juice of 1 lime
1 lb. boneless New York strip steak
1/2 cup lite mayo
1 Tbsp. Asian hot sauce
1 cup shredded green cabbage
1 medium carrot
6 radishes
8 corn tortillas
1 Tbsp. extra-virgin olive oil
1/4 cup fresh cilantro
1 Tbsp. sesame seeds
Get the RecipeThis makes a delicious dinner or breakfast – or both. Since the black bean cakes can be made a day ahead, you may as well enjoy a couple that night. Then, they’re great to reheat in the morning while you fry some eggs to go on top.
You can even try them two different ways, for example with salsa and sour cream, or with fresh corn and queso fresco.
388
Calories17 g
Protein34 g
Carbs21 g
FatBlack Bean Cakes:
1/4 cup finely ground yellow cornmeal
2 cans (15 oz. each) black beans, drained and rinsed
2 cloves garlic, minced
1 large egg
1/2 cup plain bread crumbs
1/2 cup fresh cilantro, chopped
1/2 cup white onion, finely chopped
4 tsp. hot sauce
1 Tbsp. salt
1/4 cup canola oil
Avocado Crema:
1 medium avocado, halved
1/2 cup fresh cilantro, chopped
1/4 cup sour cream
2 Tbsp. lime juice
To Serve:
6 fried eggs
Get the RecipeIt’s possible to make homemade pizza in less time than it takes to order delivery. Just start with a whole-wheat tortilla, and add toppings from there.
Since there’s no dough you have to bake, the tortilla pizza only has to stay in the oven as long as it takes to melt the cheese. You can use Mexican ingredients like salsa, refried beans, and fresh cilantro. Or use the tortilla base to build a traditional pizza like this one with mozzarella, prosciutto, and arugula.
394
Calories27 g
Protein34 g
Carbs17 g
Fat4 8-inch whole-wheat tortillas
8 Tbsp. marinara
2 cups (8 oz.) grated mozzarella
4 slices prosciutto
Handful of arugula
1/2 tsp. lemon juice
2 tsp. extra-virgin olive oil, divided
Get the RecipeCucumbers are most often eaten raw, but believe it or not, they make an awesome stir fry.
First, they’re pickled in rice vinegar, salt, and sugar for a half hour. When they’re ready, it only takes 5 or 6 minutes to fry them in a wok with red onion, red chili, garlic, and shrimp.
Serve with brown rice, quinoa, or riced cauliflower.
167
Calories14 g
Protein10 g
Carbs7 g
Fat2 cucumbers
1/4 cup rice vinegar
1/2 tsp. salt
1 tsp. granulated sugar
2 Tbsp. vegetable oil
1 small red onion, diced
1 red chili, deseeded and cut into strips
2 cloves garlic, minced
1/2 lb. medium shrimp, peeled and deveined
2 Tbsp. soy sauce
1 tsp. cornstarch + 2 Tbsp. water
Get the RecipeKeep your grill busy all summer long with these make-ahead marinated chicken packs. All you need are gallon-size freezer bags, chicken breast, olive oil, and seasonings of choice. Or, use your favorite marinades like honey with minced garlic, fresh cilantro with lime zest, or lemon zest with black pepper.
Thaw in the fridge during the day, and dinner will be ready for the grill. These premade chicken meals will last up to 3 months in the freezer.
225
Calories24 g
Protein2 g
Carbs14 g
Fat1 lb. boneless skinless chicken breasts
1/4 cup extra-virgin olive oil
1 Tbsp. dried herbs and seasonings
Get the RecipeWhen chicken breast starts to seem boring, it’s time to try something new.
This recipe is a major upgrade from breaded chicken. It uses extra crispy panko, walnuts, and fresh rosemary to make a baked chicken dinner that seems fried. However, this has about half the fat of fried chicken and half the carbs of most breaded chicken breast.
292
Calories43 g
Protein7 g
Carbs10 g
Fat1/4 cup low-fat buttermilk
2 Tbsp. Dijon mustard
4 chicken breasts (about 6 oz. each)
1/3 cup panko breadcrumbs
1/3 cup finely chopped walnuts
2 Tbsp. grated Parmesan
3/4 tsp. minced fresh rosemary
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
Cooking spray
Get the RecipeIt takes less time to make this cabbage and sausage stir fry than it does to pick up egg rolls from your favorite Chinese restaurant. But convenience isn’t the only reason to make this healthy version of Chinese takeout.
It also has less fat, fewer carbs, and hardly any oil compared to fried egg rolls. That means this sausage and veggie bowl is a quick dinner rather than a guilt-inducing appetizer.
464
Calories48 g
Protein19 g
Carbs23 g
Fat1 lb. lean pork sausage
1/2 head cabbage, shredded
1 cup shredded carrot
1 tsp. sesame seed oil
1 tsp. rice vinegar
5 cloves garlic, minced
1 tsp. ground ginger
Sliced scallions, for garnish
Get the RecipeThese crab cakes serve up all the seafood you love without the unnecessary breading. Instead, the recipe calls for a cup of cauliflower, a little coconut flour, and two eggs to bind the crab cakes together. The cauliflower has to be steamed first, which can be done the day before.
Once it’s ready, the crab cakes will come together in just a half hour. Let them chill in the fridge while the oven preheats. Then they’re pan-fried for just a few minutes before being baked to a crispy golden finish.
255
Calories19 g
Protein7 g
Carbs15 g
Fat1 lb. cooked crab meat
1 cup cauliflower florets, steamed
2 large eggs
3 Tbsp. coconut flour
3 Tbsp. Paleo mayonnaise
2 Tbsp. chopped fresh parsley
1/2 tsp. salt
1/2 tsp. Old Bay seasoning
2 Tbsp. avocado oil
Get the RecipeOne ingredient that doesn’t come to mind when craving tacos is broccoli. But with this recipe, you can work the superfood into your meal plan along with ground beef, cheddar, and taco seasoning.
This fast dinner-for-one uses the microwave to prepare the broccoli, or you can steam it ahead of time. Everything else gets quickly cooked in a skillet. And for a spicier taco bowl, just add diced jalapeno.
271
Calories35 g
Protein11 g
Carbs7 g
Fat4 oz. lean ground beef
1/4 cup (1 oz.) shredded cheddar
1 1/4 cups broccoli, chopped
1/4 cup diced tomatoes
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/4 tsp. salt, divided
Pinch of red pepper flakes
2 Tbsp. low-sodium chicken stock
Get the RecipeYou grill beef. You grill chicken. You even grill vegetables. But one thing you probably haven’t considered grilling is oysters – and, like every other food that’s thrown on a grill, they are delicious.
Before you get to the grill, though, make a lemony butter sauce. Then how you grill the oysters will depend on their size. Big ones can nestle directly on the grates, whereas small oysters should go into a small pan on a bed of rock salt or rice.
342
Calories20 g
Protein10 g
Carbs25 g
Fat16 oysters
2 cloves garlic, minced
3 Tbsp. extra-virgin olive oil
3 Tbsp. unsalted butter
1 tsp. lemon juice
1/2 tsp. red pepper flakes (or tabasco to taste)
1/4 tsp. salt
Freshly ground black pepper to taste
1 Tbsp. minced fresh parsley
Get the RecipeWhat if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
What if you could build muscle and lose fat eating “naughty” foods every week?
What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?
And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?
In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?
Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.
And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.
Well, I have good news.
All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.
You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
Learn what causes “skinny fatness” and how to fix it.
Read MoreIf you want big, strong, round delts that pop, you want to do these shoulder exercises and workouts.
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We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many ingredients in supplements don’t have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance.
That’s why we only use the choice ingredients and precise doses shown to be effective in peer-reviewed scientific studies.
You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.
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That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
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That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.
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Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
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While these types of chemicals may not be as dangerous as some people claim, studies suggest that regular consumption of them may indeed be harmful to our health. And that’s why we don’t put any of them into our products.
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Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
This product doesn’t just “contain natural ingredients’’—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic substances of any kind.
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