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Great Ideas for Dinner in Under 10 Minutes

Great Ideas for Dinner in Under 10 Minutes

    As I mentioned in a recent post here at Lifehack, data from the U.S. Bureau of Labor Statistics has shown that the average American spends as many as 49 hours a year just shopping for food. On top of that, we also spend an additional 288 hours per year preparing all the food that we’ve purchased.

    And all of this cooking has to take place in a pretty limited window of time. Maybe you have a commute that’s over an hour, which will limit your available cooking time drastically by the time you actually walk through the door. Or maybe you have a family that rarely eats together due to work, sports, or other after-school activities that scatter your mealtimes all over the board.

    So if you’re looking to cut meal prep down to a more reasonable amount of time, there are a bunch of great resources you can tap into. Without further ado, here are some great online resources for planning dinners that can be ready in 10 minutes or less, along with some of their best meal ideas to date.

    1. Dinner in Ten Minutes

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    I recently discovered the blog Dinner in Ten Minutes, which lists tons of great ideas for meals that are fast, easy, fresh, and still take less time than waiting in a line to order fast food from a burger joint.

    The pet project of Jan Littlehales, Dinner in Ten Minutes is a great repository of fast, easy, and healthy recipes. Littlehales explains her cooking philosophy as follows: “Having spent thousands of hours in the kitchen cooking meals for my family, I’m convinced there are plenty of options out there for dinner in ten minutes.  And that’s what this website is about.  Being able to get a tasty meal on the table, night after night, and still be sane by the end of the week.”

    Top Recipe Picks

    1. Lamb Burgers: Combine ground lamb, egg, breadcrumbs, garlic, mint, and dijon mustard. Form into small mini-patties and serve on small buns with cheese, veggies, or caramelized onions.

    2. Beef Stroganoff: This one takes 6 hours in the slow cooker to actually cook through, but only about ten minutes to prep the ingredients and plate.

    3. Baked Fish: Bake thin fish filets in the oven, smothered with San Marzano tomatoes, fresh herbs, and lemon juice.

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    2. Woman’s Day

    Giving practical advice to women and their families since the late 1920s, Women’s Day is a treasure trove of quick meal ideas. With a circulation of almost 4 million, there are plenty of great home economics and food tips for readers to enjoy. Here are some of their most recent recipes.

    Top Recipe Picks

    1. Season pork cutlets with ground ginger, salt and pepper. Panfry until just cooked through; remove. Add drained canned sliced peaches and mango chutney; stir until hot. Spoon over cutlets.

    2. Sauté scallops in hot oil in skillet until cooked through; remove. Sauté sliced shiitake mushrooms and minced garlic in same skillet until tender; stir in Szechuan stir-fry sauce. Spoon over scallops; sprinkle with sliced scallions.

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    3. Heat broiler. Open hero rolls and place on foil-lined baking sheet. Meanwhile, heat ready-to-heat turkey meatballs in equal parts marinara sauce and taco sauce with some ground cumin. Spoon meatball mixture into rolls, top with shredded chipotle Cheddar and broil to melt cheese.

    3. The New York Times

    Mark Bittman of the New York Times put together a list of 101 easy recipes that take 10 minutes or less (give or take) a while back. Bittman says he devoted time to this project because “The pleasures of cooking are sometimes obscured by summer haze and heat, which can cause many of us to turn instead to bad restaurants and worse takeout…With a little imagination and some swift moves — and maybe a salad and a loaf of bread — you can turn any dish on this list into a meal that not only will be better than takeout, but won’t heat you out of the house.”

    Top Recipe Picks

    1. Make pesto: put a couple of cups of basil leaves, a garlic clove, salt, pepper and olive oil as necessary in a blender (walnuts and Parmesan are optional). Serve over pasta (dilute with oil or water as necessary) or grilled fish or meat.

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    2. Gazpacho: Combine one pound tomatoes cut into chunks, a cucumber peeled and cut into chunks, two or three slices stale bread torn into pieces, a quarter-cup olive oil, two tablespoons sherry vinegar and a clove of garlic in a blender with one cup water and a couple of ice cubes. Process until smooth, adding water if necessary. Season with salt and pepper, then serve or refrigerate, garnished with anchovies if you like, and a little more olive oil.

    3. Call it a panini: Grilled cheese with prosciutto, tomatoes, thyme or basil leaves.

    What are your favorite quick meal ideas? Tell us in the comments below!

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    Tucker Cummings

    Writer and social media professional sharing productivity tips on Lifehack.

    Does the Pomodoro Technique Work for Your Productivity? The Productivity Paradox: What Is It And How Can We Move Beyond It? How to Diagnose the “Phantom Cursor” Issue on Your Mac Extreme Minimalism: Andrew Hyde and the 15-Item Lifestyle 6 Easy Tips for Living with 100 Items or Less

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    Last Updated on October 5, 2020

    Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

    Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

    Intermittent fasting weight loss is a type of diet that’s rapidly growing in popularity and becoming the way to lose weight. Scientists and nutrition experts like it, too. New books and articles on the topic are being published daily. Intermittent fasting is also popular with followers of the Paleo diet since our ancestors appear to have eaten this way for thousands of years.

    I’ve been following this type of diet myself for 2 years. Doing so helped me lose and keep off 70 pounds without ever having to count calories, limit carbohydrates, or eat 6 to 7 meals a day.

    This article teaches you all about intermittent fasting weight loss and details why it is one of the best weight loss diet hacks around. Once you finish, you will be able to implement into your diet and experience the benefits it offers almost immediately.

    What Is Intermittent Fasting?

    As you may have figured from its name, intermittent fasting weight loss is a diet plan where you set fasting periods during the day. This is usually between 16-20 consecutive hours, but it can be as little as 12 hours or as much as 24 hours (or even 36 hours).

    While fasting you can eat and drink low calorie or calorie-free foods. Think coffee, tea, water, and vegetables.

    The more time you spend fasting every day, the better your results. You can do these fasts as often as you like. Again, the more often you do so, the better[1].

    Getting Started With Intermittent Fasting

    Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.

    The longer you fast each day, the better. Don’t worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until it’s time to eat.

    It’s best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. I’ll then have my first meal of the day and a snack or two a few hours later. Once 8 o’clock rolls around, it’s back to fasting.

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    My experience with intermittent fasting is that it’s best to start with a 16 hour fast (i.e. 8PM one evening to 12PM the next day) for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.

    You don’t have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.

    Tips To Make Intermittent Fasting Easier

    1. Drink Plenty of Water

    Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.

    2. Take in Caffeine in the Morning and Early Afternoon

    The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since it’s good for curbing your appetite. Be careful not to overindulge as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.

    3. Avoid Artificially Flavored Drinks

    One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite[2] like a drink that contains sugar and cause you to overeat.

    4. Don’t Gorge at Your First Meal

    The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.

    To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.

    5. Minimize Processed Carbohydrates and Sugars

    While intermittent fasting does make it possible to eat a little looser than normal, you should still eat as little bread, pasta, rice, etc. as possible.

    Focus instead on eating protein from beef, fish, or pork, carbohydrates from vegetables, fruit, and sweet potatoes, and healthy fats from foods like almonds, avocados, fish, and olive oil.

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    You can find some carb sources that will aid your weight loss journey here.

    How Intermittent Fasting Helps You Lose Weight

    Eating this way has many benefits with regard to weight loss. The first is that when you’re fasting, your body will be forced to use its stored body fat for energy. Burning calories this way, instead of from the food you’re eating throughout the day, will help you experience significant weight loss, but specifically lose weight from any excess body fat you’re carrying.

    This means that you won’t just be thinner, but you will also look better and be much healthier than if you lose weight the old-fashioned way[3].

    Intermittent fasting can help optimize the release of the key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone (HGH) and insulin.

    Human growth hormone plays a key role in turning on your body’s fat-burning furnace so that it gets the calories you need to work and play from stored body fat. Studies show that fasting can significantly increase the production of HGH[4].

    The influence intermittent fasting weight loss has on insulin is just as impressive and possibly more important. Keeping your insulin levels low and steady is key to losing excess fat and keeping it off.

    Diets that are rich in processed carbohydrates (bread, pasta, rice) and simple sugars (candy, cookies, and soda) have the opposite effect. They cause your insulin levels to rapidly spike and then crash every time you eat one of these foods. The net result of this phenomenon is that your body will store more of what you eat as excess body fat instead of burning it off as energy.

    Chronically elevating your insulin levels like this can also lead to the development of type II diabetes, obesity, and other chronic health problems. Intermittent fasting easily solves this problem.

    One study found that men who participated in intermittent fasting had “dramatically lower insulin levels and significantly improved insulin sensitivity”[5].

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    This happens because you’re not giving your body food, so it will not produce insulin, allowing insulin levels to balance out until you eat again. This helps your body stay in a calorie and fa-burning state. You’ll also find that it gives you more energy throughout the day.

    Another great weight loss benefit of intermittent fasting is that hunger pangs and cravings that may normally plague you throughout the day will be reduced, if not altogether eliminated. This is probably due to its ability to balance your insulin and blood sugar levels and, in turn, help correct other hormonal imbalances.

    Intermittent Fasting Weight Loss FAQs

    Now that you know what intermittent fasting is and how to get started, it’s time to answer your other questions.

    Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.

    How Much Weight Will I Lose?

    The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors. Fasting for 16-20 hours a day can help you safely lose 2-3 pounds of fat every week.

    While losing this much weight every week is great, it’s how it makes it happen that’s really cool. Losing weight with intermittent fasting means that you will never have to count calories or plan and prepare several meals a day.

    Can I Work out While Fasting?

    Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.

    The best workouts to do while fasting for weight loss are 3-4 intense strength training workouts weekly. This means anything from standard strength training to kettlebell or body weight workouts.

    Focus on doing 3-4 total body exercises per workout with as little rest as possible between sets. Doing this will help you burn more calories during and after your workout. You’ll also build muscle, which will help you look and feel better as the weight comes off.

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    Won’t I Lose Muscle When I Fast?

    First of all, you aren’t fasting long enough for your body to start breaking down muscle for energy. You have, perhaps, hundreds of thousands of calories from your stored body fat to use before that will begin to happen. Studies actually show that even after fasting for 3 days, no muscle is lost.

    Is Fasting Safe?

    As long as you are healthy, not pregnant, and aren’t taking medications, fasting is safe. Like all diets, you should discuss it with your doctor before beginning an intermittent fasting style of dieting.

    I also feel that it may not be smart to follow this type of diet when you’re especially stressed. Since this diet can be a little stress-inducing at first, doing so when your ability to be relatively stress-free and rested probably isn’t a good idea.

    Are There Any Supplements I Can Take to Make Fasting Easier?

    As with any other weight loss plan, it’s a good idea to take a few nutritional supplements to ensure that your daily requirements are met. This includes a once or twice daily multi-vitamin, fish oil, and vitamin D.

    I’ve also found taking 10 grams of branch chain amino acids before and after my workouts really helps, too. They’re great for giving you more energy during your workout and decreasing post-workout muscle soreness.

    For supplements to specifically help with digestion, check out this article.

    Conclusion

    Now you know what intermittent fasting is and how it can help you lose weight quickly, safely, and pretty much effortlessly.

    If you want to give it a try, find a fasting schedule that fits with you lifestyle and give it a go.

    More About Intermittent Fasting

    Featured photo credit: Toa Heftiba via unsplash.com

    Reference

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