One of people’s favorite diet excuses is they don’t have time to cook nutritious food.
Baloney, I say.
Cooking healthy meals doesn’t have to be time-consuming or difficult. In just 15 to 20 minutes of prep, you can enjoy a world of tasty food ranging from sweet potato breakfast burritos to cuban pork sandwiches to quinoa energy bars and more.
Enjoy!
A breakfast burrito hardly needs a recipe – unless you want better macros than just eggs and chorizo.
This version isn’t just a quick way to start your day; it’s a vegetarian burrito with nutritious sweet potatoes, zucchini, and spinach. But the best part about burritos?
While you’re on a roll, make extras to freeze for a no-work breakfast later.
178
Calories9 g
Protein20 g
Carbs8 g
FatSweet Potato Hash:
1 Tbsp. extra-virgin olive oil
1/2 sweet yellow onion, finely diced
2 cloves garlic, minced
2 cups cubed sweet potatoes, about 1/2” thick
1 cup diced zucchini, about 1/2” thick
1/4 tsp. chili powder (or more to taste)
1/4 tsp. ground cumin
1/4 tsp. salt.
1/4 tsp. freshly ground black pepper
Scrambled Eggs:
8 large eggs
2 cups fresh spinach leaves, finely chopped
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
Breakfast Burritos:
8 large whole-grain tortillas
Hot sauce, salsa, Greek yogurt, and/or guacamole
Get the RecipeForget about stirring water into a packet of flavored oatmeal. As long as you have a slower cooker, these overnight oats are easier to eat than the kind of microwave kind.
The instructions involved are the same – dump all the ingredients into a bowl, and stir – yet you’ll end up with way more servings, which can be refrigerated for up to a week.
The toughest part of this breakfast recipe is doing the dishes!
286
Calories17 g
Protein48 g
Carbs4 g
Fat2 medium apples, peeled and diced
1 cup old-fashioned oats
1/2 cup WHEY+ vanilla protein isolate
1 tsp. ground cinnamon
1/2 tsp. apple pie spice
1/2 tsp. salt
1/2 cup unsweetened applesauce
3 cups unsweetened almond milk
2 Tbsp. pure maple syrup
1/4 cup brown sugar (or sweetener of choice)
Get the RecipeBefore heading out the door to work, the best kind of breakfast is the one you don’t have to think about.
That’s why so many people are tempted by sugary processed cereal or microwaveable breakfast sausage, but instead you can prepare a week’s worth of morning meals ahead of time.
And when you make the eggs in a muffin pan, it’s easy to make different kinds of breakfast sandwiches at a time. If you want some variety, add cheese, crumbled bacon, sausage, or veggies.
432
Calories24 g
Protein53 g
Carbs14 g
Fat12 English muffins (or small bagels)
12 large eggs
1 Tbsp. butter, for greasing the pan
Salt and freshly ground black pepper to taste
3/4 cup low-fat milk
Hot sauce to taste (or other condiments)
Get the RecipeIf you’re not in the mood for a lot of food in the morning, a smoothie is the way to go.
Although drinking your calories will make any meal lighter on your stomach, you can load up that glass with a ton of nutrition, and having a well-balanced breakfast is effortless.
This spinach berry smoothie uses a combo of coconut and almond, but to simplify this, you could just choose one or the other to cut this down to just five ingredients.
437
Calories57 g
Protein12 g
Carbs20 g
Fat3/4 cup unsweetened almond milk
1/4 cup unsweetened coconut milk
1/4 cup chopped spinach
1/8 cup frozen berries
2 scoops WHEY+ protein powder (chocolate or vanilla)
1 tsp. almond butter
1 tsp. coconut butter
Pinch of cinnamon (optional)
Get the RecipeOatmeal isn’t the only breakfast you can make in a slow cooker.
These breakfast bars are as good as breakfast cookies, but there’s no need to form dough into balls to drop on a cookie sheet. Instead, stir all the ingredients together in a Crockpot, and leave them for half the day.
Then you’ll have a quick, healthy breakfast for the next few mornings.
186
Calories6 g
Protein20 g
Carbs9 g
Fat2 Tbsp. almond butter
2 Tbsp. pure maple syrup
1 cup unsweetened vanilla almond milk
Pinch of salt
1/2 tsp. ground cinnamon
2 large eggs
1/3 cup uncooked quinoa
1/2 cup raisins
1/3 cup roasted almonds, roughly chopped
1/3 cup dried apples, roughly chopped
2 Tbsp. chia seeds
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 HowWhen you plan to make roast pork sandwiches, you’re actually getting two meals in one. First, feast on the juicy citrusy pork when it comes out of the oven. That’s dinner.
Next, you can turn the leftover pork into incredible sandwiches – the kind you’d usually go to a restaurant to get. But aside from using a baguette instead of square bread, this Cuban is no different to assemble than a sandwich with cold cuts. You can get them ready the night before, or save the premade sandwiches for a lazy day.
Wrapped in parchment paper then foil, these freeze well and can be reheated in the oven as is.
528
Calories26 g
Protein64 g
Carbs19 g
Fat2 slices baked ham
4 large, thin slices mojo marinated pork (about 1 oz. each)
2 pieces baguette (about 6” each), sliced in half
1 Tbsp. butter, melted
3 tsp. yellow mustard (or more to taste)
2 slices (2 oz.) Swiss cheese
2 dill pickles, thinly sliced
Get the RecipeSlow cookers are known as the go-to appliance for easy meals with little to no prep work required. Where they also excel is versatility.
Take this quick recipe, for example, which starts with slow-cooking plain chicken breast. From there, you can use the prepared meat for an endless number of dinners, including these healthy chicken wraps.
429
Calories42 g
Protein26 g
Carbs18 g
Fat2 lb. boneless skinless chicken breasts
1/2 cup water
1 cup Greek yogurt Caesar dressing
1/2 cup (2 oz.) shredded Parmesan
3 cups lettuce, chopped
6 large flour tortillas
Get the RecipeTurn your favorite manly dinner into a healthy salad for lunch. It has a lot of protein, especially if you can find specialty high-protein pasta, but keep in mind that those carbs are your friend too. They’ll keep you from crashing in the afternoon and from snacking your way through the end of the workday.
Plus when you make these lunches ahead of time on a Sunday, you’ll have an excuse to fire up the grill (and to sear another steak or two for dinner).
394
Calories43 g
Protein39 g
Carbs10 g
Fat1 lb. sirloin tip steak
8 oz. high-protein pasta, cooked and drained
1 1/3 cup asparagus, cut
1 cup cherry tomatoes, halved
4 Tbsp. balsamic vinegar
1/2 cup (2 oz.) crumbled goat cheese
Garlic powder, salt, and freshly ground black pepper to taste
Get the RecipeA large mason jar is a good investment for those who love to take salads for lunch. Because they have the salad dressing on the bottom, more delicate ingredients can stay fresh instead of getting soggy.
The best part is that jar salads can be prepped a few days in advance, helping you avoid pricey restaurant salads throughout the week.
And if you want your recipes to work double duty, instead of chopped chicken, use some of that shredded chicken you prepped for your Caesar wraps.
364
Calories13 g
Protein18 g
Carbs17 g
Fat5 quart-sized mason jars
10 Tbsp. light olive oil and vinegar dressing
1 quart cherry tomatoes, halved
5 mini cucumbers, sliced
1 cup pitted Greek olives, chopped
1/4 cup (2 oz.) crumbled feta
2 cups cooked chicken, chopped or shredded
5 cups chopped romaine lettuce
Get the RecipeWhat could be an easier lunch than eating yesterday’s leftovers? That trick works whether you’re in the mood for pasta, roast chicken with potatoes, or a simple Asian stir fry like this fried rice.
With chicken and eggs, you’re getting protein from more than just the rice, which accounts for just a few grams per serving. But that brown rice is part of a balanced diet too, adding complex carbs that keep you full as well as fueled up for your next workout.
443
Calories26 g
Protein46 g
Carbs17 g
Fat3 cups cooked brown rice (1 cup dry rice)
1/2 lb. boneless skinless chicken breasts
1 cup frozen peas and carrots
1 white onion, diced
2 cloves garlic, minced
2 large egg
3 Tbsp. sesame oil
Get the RecipeMake a big pot of quinoa at the beginning of the week, and you’ll quickly realize how versatile it is. Quinoa can be turned into an oatmeal alternative for breakfast, a healthy grain salad for lunch, and a ready-made rice alternative for dinner.
Then when you want a sweet snack or light dessert, layer quinoa together with yogurt and berries for a delicious parfait that’s ready in minutes
213
Calories11 g
Protein39 g
Carbs2 g
Fat1/2 cup uncooked quinoa, rinsed and drained
1 cup water
1 Tbsp. + 1 tsp. agave nectar (or pure honey), divided
1/2 tsp. vanilla extract
Pinch of salt
1 1/2 cups strawberries, diced
1 cup nonfat vanilla Greek yogurt
Get the RecipeHow can you upgrade your plain pita and hummus? By getting inspiration from another awesome snack dip: guacamole.
Although you can make hummus with just beans, olive oil, lemon juice, and salt, this recipe has classic elements from guacamole too, including avocado of course. There’s also a touch of cayenne pepper and a garnish of fresh cilantro.
Serve this hummus-guacamole mash up with any chips, like the homemade baked pita chips below, or use it as a spread for everything from sandwiches to pizza.
390
Calories16 g
Protein51 g
Carbs16 g
FatAvocado Hummus:
1 can (15 oz.) white beans, drained and rinsed
1 avocado, cut into chunks
Juice of 1 lemon
1 Tbsp. + 1 tsp. extra-virgin olive oil
1/2 tsp. sea salt
1/4 tsp. cayenne pepper
Small handful fresh cilantro, chopped
Crushed pepper flakes (optional garnish)
Pita Chips:
3 whole-wheat pita
2 Tbsp. extra-virgin olive oil (or melted butter)
1/4 tsp. Greek or Italian seasoning
1/4 tsp. garlic salt (or garlic powder)
1/8 tsp. freshly ground black pepper
Salt to taste
Get the RecipeIf you can’t give up your occasional bagel and cream cheese, there are other steps to take to make it healthier.
The obvious one is to cut calories by snacking on only half a bagel at a time. And of course you can (and probably should) opt for low-fat cream cheese.
But what you might not think of is making cream cheese at home, which is actually easy to do. You can even replace the heavy cream with milk to make a low-fat version of your favorite schmear.
94
Calories2 g
Protein3 g
Carbs9 g
Fat2 cups heavy cream
2 cups whole milk
1 drop liquid vegetable rennet
2 Tbsp. water
1 oz. buttermilk (or 1/8 tsp. mesophilic starter culture)
1/4 tsp. salt (or other flavorings)
Get the RecipeCottage cheese is one of the healthiest snacks around, which is what makes it a great substitute for guilty pleasure foods like cheesecake.
If you’re looking for new ways to turn plain cottage cheese into an indulgence, you can actually look to the past, like this healthy snack from a vintage Weight Watchers cookbook.
It’s not the same as a sweet pastry, but it is delicious enough to kill the craving. And since you only have to wait for the bread to toast, it’ll be that much easier to walk by the bakery (or convenience store) without going in for a cheese Danish.
118
Calories11 g
Protein18 g
Carbs1 g
Fat1 slice whole-wheat bread, toasted
1/4 cup (2 oz.) nonfat cottage cheese
1/8 tsp. ground cinnamon
1/8 tsp. vanilla extract
1/2 tsp. sugar (or sweetener of choice)
Get the RecipeBoil a batch of eggs, and you can eat them as a snack or quick breakfast throughout the week.
No doubt hard-boiled eggs are healthy, but they can be pretty boring when left plain. And they can go beyond egg salad and adding protein to sandwiches. In this recipe, hard-boiled eggs turn sliced asparagus from a plain veggie into a beautiful spring salad.
165
Calories5 g
Protein5 g
Carbs15 g
Fat1 lb. asparagus
2 hard-boiled eggs
2 Tbsp. champagne vinegar (or 1 Tbsp. lemon juice + 1 Tbsp. vinegar)
1/4 cup extra-virgin olive oil
2 tsp. capers, rinsed and chopped
2 Tbsp. chopped fresh parsley (or other herb mixture)
Salt and freshly ground black pepper to taste
Get the RecipePut some pieces of meat and vegetables, about 2” cubed, onto a thin stick, and your kebabs are ready to cook. Then, place them over a flame or another source of heat, and you’ll have a no-fuss dinner that’s healthy and delicious.
This recipe assembles a classic combo – chicken and broccoli – into kebab form, no fancy knife work required. And garlic lovers take note: You can put whole cloves onto a kebab for easy roasting.
343
Calories45 g
Protein12 g
Carbs12 g
Fat4 boneless skinless chicken breasts (about 20 oz.), cut into cubes
1 head garlic
1 1/2 cups broccoli florets, chopped large
Salt and freshly ground black pepper to taste
1/2 cup Kobe sauce (or other barbecue sauce)
Get the RecipeWhen you want a quick dinner with ground meat, burgers are the way to go.
The only part you have to worry about is what kind of toppings to choose – and maybe the dilemma of whether or not to use sandwich bread or run out to buy hamburger buns.
You might just want simple condiments like ketchup and mustard for ground beef, but those can make a leaner meat stand out as a healthy alternative. That’s why this chicken burger is topped with not only a thick slice of tomato but a couple spoonfuls of fresh guacamole.
493
Calories33 g
Protein31 g
Carbs27 g
Fat1 lb. lean ground chicken
1/4 cup green onions, chopped
1/3 cup fresh cilantro, chopped
2 garlic cloves, minced
Juice of 1 lime, divided
1/2 cup (2 oz.) shredded white cheddar cheese
1 tsp. cumin
1/2 tsp. paprika
Salt and freshly ground black pepper to taste
2 medium avocados, smashed
1 tomato, diced
4 hamburger buns
Get the RecipeAs long as you have pesto (or fresh herbs and olive oil), plus a bundle of fresh veggies, you can make this healthy dinner in a half hour. And most of that time you can kick back on the couch and wait for the water to boil and veggies to roast.
This bowl of pasta is so easy to toss together that, after a few times eating it, you’ll be able to cook it up without referencing the recipe.
431
Calories17 g
Protein65 g
Carbs15 g
Fat1 lb. whole-wheat penne
1/2 cup pesto
2 zucchini, sliced
2 yellow squash, sliced
1 red onion, diced
15 mini bell peppers, tops cut off
2 Tbsp. extra-virgin olive oil
1 tsp. salt
1/2 tsp. freshly ground black pepper
Get the RecipeAlthough tacos are easy to assemble, it can seem like they’re hard to cook because of how many ingredients are required. However, this slow cooker steak will take the work out of homemade tacos.
This recipe includes instructions to make a chipotle aioli from scratch, but you can skip it and use salsa instead. Then top as usual with shredded lettuce, diced tomato and onion, shredded cheese, and maybe a dollop of sour cream.
385
Calories35 g
Protein28 g
Carbs15 g
FatCarne Asada:
2 lb. flank steak, thinly sliced across the grain
1 cup salsa
1 can (10 oz.) diced tomatoes with green chilies
1 tsp. cumin
1 tsp. chili powder
16 small whole-wheat tortillas (or corn tortillas)
Chipotle Aioli:
6 Tbsp. mayonnaise
2 tsp. chopped chipotle chilies in adobo
2 Tbsp. chopped fresh cilantro
1 tsp. minced garlic
1/2 tsp. cumin
4 tsp. fresh lime juice
Salt and freshly ground black pepper to taste
Get the RecipeUpgrade from frozen fishsticks with this crispy tilapia. It’s baked and not fried, cutting down the fat so it’s unbelievably less than 10 grams per serving.
That’s in part because of the homemade yogurt sauce to serve with, but if horseradish isn’t your thing, this fish is just as good – and equally healthy – with malt vinegar.
237
Calories34 g
Protein7 g
Carbs9 g
FatCrispy Fish:
1 large egg, lightly beaten
Salt and freshly ground black pepper to taste
1 cup whole-wheat Panko bread crumbs
1 Tbsp. garlic powder
1 Tbsp. extra-virgin olive oil
1 lb. tilapia filets (or other white fish)
Herbed Yogurt Sauce:
1/2 cup plain nonfat Greek yogurt
2 Tbsp. chopped fresh parsley
2 tsp. Dijon mustard
1 Tbsp. fresh lemon juice
1/2 tsp. horseradish sauce
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.
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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.
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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’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.
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