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4 Microwave Meals to Hack College
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4 Microwave Meals to Hack College

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4 Microwave Meals to Hack College

Whether you’re going off to high school or heading back to school, your diet does not have to take a back seat to your studies. Nor do you have to have a FULL kitchen to make healthy, balanced meals.

All you need is a microwave and a little creativity.

Here are 4 awesome microwave meals to make your school year truly epic!


 

1 Turkey Bacon & Veggie Breakfast Frittata

microwave recipes

Ingredients:

  • 1 egg
  • 3 egg whites
  • 2 slices turkey bacon (uncured, nitrate free, made from turkey meat)
  • 1 cup of chopped veggies (I used broccoli, bell pepper, red onions)
  • 1 tbsp mozzarella (optional)

Utensils needed:

  • bowl for mixing
  • ramekin or baking dish

Approximate macros:

275 calories, 38g protein, 6g carbs, 9g fat, 2g fiber, 1g sugar


 

2 Feta & Spinach Chicken Meatloaf with Marinara (Meal Prep)

microwave recipes

Ingredients:

  • 5oz lean ground chicken breast
  • 1/2 cup instant oatmeal (dry)
  •  1 egg white
  • 1 cup chopped raw spinach, bell peppers, onions
  • 2 tbsp feta
  • seasonings: salt, pepper, Mrs. Dash

Utensils needed:

  • bowl for mixing
  • ramekin or baking dish

Approximate macros:

363 calories, 41g protein, 27g carbs, 9g fat, 4g fiber, 1g sugar

 


 

3 Chicken & Savory Quinoa

microwave recipes

Ingredients for at least 3 servings:

  • 1/2 rotisserie chicken (12oz skinless chicken meat)
  • 1/2 cup quinoa (uncooked)
  • 1.5 cup chicken broth (low sodium)
  • 1/3 cup red onions
  • green onions to taste

Utensils needed:

  • knife
  • medium glass bowl (for cooking)

Approximate macros for 1 of 3 servings:

279 calories, 36g protein, 21g carbs, 6g fat, 2g fiber, 2g sugar

 


 

4 Orange Glazed Salmon for Date Night

microwave recipes

Ingredients for 2 -3 servings:

  • 1 lb salmon
  • 1.5 tbsp orange marmalade
  • 1.5 tbsp dijon mustard
  • 1 tsp coconut sugar
  • juice from 1/2 orange or 1 clementine

Utensils needed:

  • microwavable safe plate (porcelain or glass)
  • plate cover to guard against splattering
  • knife
  • bowl for mixing

Approximate macros for 1 of 3 servings:

308 calories, 30g protein, 8g carbs, 10g fat, 0g fiber, 6g sugar

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