5-Minute Meals (For Breakfast, Lunch, and Dinner!) That Blast the Fat

Salmon and Chickpea Lettuce Wraps: One study found that women who ate oily fish, such as salmon two to four times per week had the lowest levels of body fat. You don't have to be able to cook fish to get this benefit! To make a salmon and chickpea lettuce wrap (above), drain one small can of wild salmon and toss with ½ cup chickpeas, 1 tablespoon olive oil, 1 tablespoon chopped sun-dried tomatoes, and a sprinkle of dried dill. Serve in bib lettuce leaves.

Italian-Style Loaded Potato: Potatoes contain resistant starch, a carbohydrate, which studies have shown may encourage the burning and shrinking of fat cells. I've added cottage cheese since low-fat dairy foods aid in weight loss by providing nine essential vitamins and minerals and loads of protein for very few calories! To make this satisfying meal in five minutes flat, poke a few holes in a small potato with a fork. Microwave for four minutes. Meanwhile, stir together ½ cup low-fat cottage cheese, 1 cup baby spinach, and ¼ cup marinara sauce. Slice the potato open, stuff with cottage cheese mixture, sprinkle with 1 tablespoon mozzarella cheese and a dash of an Italian herb blend. Then microwave one minute more until heated through.

Source: Ron Manville

Real Quick Roast Beef Melt:  Most people think of beef as a fattening food, but roast beef deli meat is as lean as chicken or turkey and is loaded with lean muscle-building nutrients like protein, iron, and zinc! Plus, the pepper used to flavor this sammie has fat-fighting power from the compound peperine, which studies have shown helps to reduce the activity of genes that form fat cells. To make, top 2 slices of whole-wheat bread with 3 ounces roast beef, ⅓ cup sliced mushrooms, 3 slices of red onion, and 1 slice of reduced-fat provolone cheese. Toast under broiler until cheese melts. Then sprinkle generously with fresh black pepper and finish by topping with arugula and mustard.

Mexican-Style Chicken and Rice:  The fiber in this meal from the beans and the brown rice can help you slim without even trying! People who eat at least 34 grams fiber daily absorb up to six percent fewer calories, studies suggest. Microwave a pouch of whole-grain brown rice. Mix ½ cup of rice with 1 cup of pulled rotisserie chicken, ¼ cup black beans, 2 tablespoons nonfat plain Greek yogurt, and 2 tablespoons salsa. Microwave mixture for 30 seconds or until warmed through. Serve with baby carrots and bell pepper strips.

Source: Ron Manville