3 Easy Meals With Just 5 Ingredients!

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5 ingredients. 3 meals. 1 day. YUP! Simplicity is key to a successful healthy week, and working with fewer ingredients in a day makes meal prep a breeze. We love getting creative and seeing all the ways we can make completely different meals by only using a few items. We whipped together three dishes using these powerhouse ingredients:

Zucchini: This veggie is packed with vitamin C, fiber, and potassium.

Eggs: They deliver tons of heart-healthy omega-3 fatty acids, satiating protein, and vitamin B.

Leafy greens: Antioxidants, vitamins, and fiber in one super healthy package!

Lean protein: Of course ya know protein helps repair your muscles and boost metabolism!

Marinara sauce: Tomatoes give you lots of lycopene to keep your skin fab!

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breakfast

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Breakfast Scramble

We love egg white scrambles because they’re super light and fluffy. We added a bit of color and crunch by tossing in zucchini! This also pairs perfectly with a slice of Ezekiel toast and 1/4 avocado. YUM.

Ingredients:

1 zucchini, diced

1/2 cup egg whites

2 cups mixed greens

Directions:

1. Spray a pan with coconut oil spray and put it over medium heat. Add diced zucchini and sauté for 10 minutes.

2. Add egg whites and saute for 1-2 more minutes, or until the egg whites are cooked.

3. Remove from heat. Add mixed greens to a plate and top with the egg white mixture.

lunch

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Zucchini Ribbons + Greens

This salad is perfect for a light lunch. Feel free to add in 1/2 cup cooked quinoa or 1/4 avocado, too!

Ingredients:

1 zucchini

4 cups mixed greens

6 oz. lean protein, cubed

Directions:

1. Using a potato peeler, peel the zucchini into thin ribbons. Put into a large bowl.

2. Add mixed greens and lean protein and toss to combine. Top with your favorite TIU Nutrition Plan approved dressing. We love 2 tsp. olive oil with a squeeze of lemon!

dinner

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Zoodles + Marinara

Zucchini noodles give us major pasta vibes. They’re also extremely easy to throw together in a pinch.

Ingredients:

1 zucchini

1/2 cup TIU approved marinara sauce

6 oz. lean protein

Directions:

1. Use a spiralizer to make noodles with your zucchini.

2. In a small pan over medium-low heat, heat up your marinara.

3. Pour marinara over zoodles and top with 6 oz. of your favorite lean protein.

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Want even more simple recipes like these to help you reach your fitness goals?! Join the Tone It Up Nutrition Plan! It’s packed with thousands of delicious recipes that are easy to prep and taste ahhh-maze.

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COMMENTS 20

  1. As a pescatarian, I really appreciate how you girls always offer recipes that can be easily modified for vegetarians and pescatarians (plus the different options for the nutrition plan)! Thank you!!

  2. As a graduate student on a budget, it is so awesome to have these simple and cost effective recipes! Thank you so much! Please, post more of these. I remember the yummy post with sweet potatoes you guys did a semester ago. :)

  3. Wiith all the add ons suggested, this adds up to be around 1100 calories. I know the plan includes more meals than three, but adding a piece of fruit and some veggies and hummus still just doesn’t seem like enough food for one day, especially if you’re working out and burning a lot of calories.

  4. In a world where I could actually get egg whites in a carton… another thing I wish they had in Norway! I have separated so. many. eggs. since starting with TIU last fall lol ;-D

    1. Also on that “wish they had it here” list: Ezekial products and Siggi’s yogurt! I can only get my fix when I visit the States 2x a year..

      1. I live in Germany and only could find egg whites in on of these big supermarkets for restaurants and hotels. So I looked them up online and you can order a variety of brands via Amazon. You should def check it out :) I know it can be really tough living in Europe haha I have a huge problem finding kale. They only sell it here a few weeks during winter.

        1. I shouldn’t complain so much because living in Europe is literally my dream come true! <3 But thanks for the tip – I never would have thought to buy egg whites online! :-)
          Also, I hear you on the kale ;-D We don't get a wide variety of produce up here, as you can imagine, especially in terms of greens – no collard greens, no chard, no microgreens – even butternut squash is a fairly new arrival!

  5. Does anyone have any good suggestions on an affordable spiralizer? Thanks!!

    1. I bought a small $15 hand spiralizer from Bed Bath and Beyond. I’ve used it to make the zucchini noodles many times and it works great!

  6. Does @toneitup have any store-bought marinara sauce suggestions? I made some at home today from the TIU Bikini Series plan today (the easy marinara pasta recipe, but I paired the marinara with tilapia instead of pasta! Yum!). The sauce was sooooo good! But I was actually at home sick, so I had a bit more time than usual today. I was wondering, when I’m low on time, what store-bought marinara sauce would TIU suggest?

  7. What’s the best method to marinate and cook chicken when adding it to a dish like the one above or Buddha bowl? Mine always dries out if I don’t add lemon, etc. just concerned lemon won’t go so well with all of the things I’d like to add it to.

    1. Hi!
      We marinate our chicken in a plastic bag with a few teaspoons of olive oil, lemon juice, and our favorite spices. We love lemon in pretty much everything! ;)

  8. Hi I have an allergy to all night shade veggies- eggplant, tomatoes, potatoes and peppers
    What veggie can I use instead of tomatoes or peppers in a meal?

  9. How do I find out which marinara sauce is TIU approved? I am a new member and not having the easiest time navigating the website.

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