No oven? No problem. Whip up these easy one-dish microwave meals and stay strong no matter where your journey takes you!

It's that time of year again, when summer come to a screeching halt and that commute becomes a lot more hectic. That's right: School is back in session. Whether you're sending your kiddos off to school or cracking the books yourself, I've got some easy microwave meals to help take the work out of meal prep and add some time back into your day. Many military service members have let me know in the past that they only have access to a microwave, so this goes out to them, too.

No matter where your microwave calls home, you can kiss slaving over a hot stove goodbye, and stay on top of your healthy-eating goals with these seven easy meals.

1. Microwave "Baked" Berry Oatmeal Cobbler

Instead of skipping the most important meal of the day, dig into deliciousness in a mug with this fiber-packed breakfast. Not only is this dish extremely easy to make, it's a perfect portable fit for that cup holder on the drive to work.

Protein Boost: Add 1/2 scoop of vanilla Cellucor Cor-Performance Whey and a few more tablespoons of almond milk to ensure it doesn't dry out when cooking.

Ingredients

  • Instant, uncooked oats 1/2 cup
  • Egg 1
  • Milled flaxseed 1 tbsp
  • Unsweetened almond milk 1/3 cup
  • Raw honey 2 tsp, or 1 g Stevia
  • Fresh or frozen blueberries 1/3 cup
  • Coconut oil 1 spray
  • Cinnamon 1 dash

Directions

  1. Spray the inside of a tall coffee mug with coconut oil.
  2. Combine the oatmeal, flaxseed, cinnamon, almond milk, egg, and raw honey or Stevia in the mug.
  3. Toss in fresh or frozen blueberries and gently mix together.
  4. Place the mug in the microwave for 3 minutes, but check it after 2 minutes of cooking to ensure it doesn't bubble over and make a mess.
  5. Use caution when handling; it'll be pretty hot. Enjoy the oatmeal by itself or with milk, Greek yogurt, or almond butter.

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Nutrition Facts

  • Serving size: 1 mug (without boost)
  • Recipe yields 1 serving
  • Calories: 323
  • Fat: 12 g
  • Carbs: 43 g
  • Protein: 14 g

2. Microwave Stuffed Bell Peppers

Stuffed bell peppers are one of the most popular recipes I make, and for good reason. Not only does it provide you with a serving of protein and vegetables, it creates a portable meal in a vessel you can eat. Say goodbye to dirty dishes, and dig into a stuffed pepper.

Boost for Gainers: Add 2/3 cup cooled, cooked brown rice or quinoa to the raw meat mixture to increase the amount of complex carbohydrates.

Ingredients

  • 93% lean ground turkey 8 oz.
  • Medium bell pepper 1
  • Shredded reduced-fat cheddar or mozzarella 1/4 cup
  • Minced garlic 1 tsp
  • Smoked paprika 1 ½ tsp
  • Cumin 1 tsp
  • Red onion, diced 1/4 cup
  • Parsley 1/3 cup, chopped
  • Sea salt and pepper pinch

Directions

  1. Season lean ground beef or turkey with garlic, smoked paprika, cumin, sea salt and pepper, red onion, and parsley.
  2. Slice a bell pepper in half, and carve out the inside.
  3. Place the halves in small microwave-safe bowls, and add a few tablespoons of water to the bowl to help the bell pepper soften while it cooks.
  4. Stuff the bell pepper halves, and microwave for 3-1/2 to 4 minutes.
  5. If desired, add a little reduced-fat cheddar or mozzarella on top, and microwave again for another minute. If you want to avoid cheese, try adding a little chunky marinara on top.
  6. Enjoy with a complex carbohydrate such as brown rice or quinoa.

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Nutrition Facts

  • Serving size: 1/2 pepper, stuffed (without boost)
  • Recipe yield 2 servings
  • Calories: 231
  • Fat: 11 g
  • Carbs: 4 g
  • Protein: 28 g

3. Microwave White & Light Mac n' Cheese

So you didn't pass that test, things aren't going quite well with your boo thang, or you're just in need of some comfort food. Whip up this mac and cheese recipe that packs the flavor without blowing your diet!

Boost for Gainers: Add a tablespoon or two of canned pumpkin to the sauce to make the mac and cheese creamier and higher in carbohydrates. To boost protein content as well, cook two slices of natural turkey bacon from leg meat or two slices of pork bacon in the microwave. Let them cool, then crumble or chop to create bacon bits.

Ingredients

  • Uncooked wheat or quinoa macaroni 2 oz.
  • 2% Greek yogurt 1 tbsp
  • Goat cheese, crumbled 4 tbsp
  • Garlic powder 1 tsp
  • Onion powder 1/2 tsp
  • Sea salt and pepper pinch
  • Green onions, chopped to garnish

Directions

  1. Add 2 cups of water to uncooked macaroni in a large microwave-safe bowl.
  2. Toss in a few teaspoons of sea salt, then place the macaroni in the microwave with a plate on top for 5 minutes.
  3. Stir, and cook for another 3 minutes. Check to make sure the macaroni is fully cooked.
  4. Drain some of the macaroni water, leaving about 1/8 cup in the bowl with the macaroni.
  5. Add some Greek yogurt and crumbled goat cheese, and stir. Sprinkle in some onion powder, garlic, and pepper.

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Nutrition Facts

  • Serving size: 1 bowl (without boost)
  • Recipe yields 2 servings
  • Calories: 175
  • Fat: 4 g
  • Carbs: 29 g
  • Protein: 8 g

4. Microwave Single-Serving Walnut Brownie

Don't worry about overindulging with this perfect, single-size dessert. Enjoy a gooey brownie made just for you.

Protein Boost: Add 1/2 scoop chocolate Cellucor Cor-Performance Whey and a few more tablespoons of water to ensure the brownie doesn't dry out when cooking.

Ingredients

  • Cacao powder or at least 60% dark chocolate powder 3 tbsp
  • Wheat flour or oat flour 1-1/2 tbsp
  • Coconut sugar 1 tbsp, or 1g Stevia in the raw
  • Water 3 tbsp
  • Greek yogurt 1 tbsp
  • Crushed walnuts 1 tbsp
  • Dark chocolate chips (optional) 1 tbsp
  • Sea salt to garnish

Directions

  1. In a bowl, add cacao powder, wheat or oat flour, Greek yogurt, coconut sugar, and a little water. Mix.
  2. Add some crushed walnuts and optional dark chocolate chips for that extra chocolate goodness. If you find the batter is too thick, don't worry. Just add tablespoons of water until it loosens up.
  3. Spray a small microwave-safe bowl with coconut oil, and pour in the batter. For kicks, add a few walnuts and chocolate chips on top.
  4. Place the mixture in the microwave for 2-1/2 to 3 minutes. Allow the brownie to cool for a minute or two before enjoying.
  5. Kick the flavors up a notch by sprinkling with sea salt. Enjoy!

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Nutrition Facts

  • Serving size: 1 brownie with walnuts and dark chocolate (without boost)
  • Recipe yields 1 serving
  • Calories: 386
  • Fat: 22 g
  • Carbs: 44 g
  • Protein: 11 g

5. Microwave Turkey BLT

Who doesn't love a good BLT? This delicious sandwich will please your taste buds with a combination of turkey and bacon that's sure to fuel your gains.

Shredding Boost: Replace wheat buns with mushroom caps. Here's how to do it:

  1. Remove the stems from 2 large Portobello mushroom caps, and scrape out the insides using a spoon. Spray the caps with olive oil, and cook in the microwave for 30-45 seconds.
  2. Once finished cooking, place the caps on a paper towel and allow them to dry out for 2 minutes.

Ingredients

  • Ground 93% lean turkey, raw 5oz.
  • Bacon 2 slices
  • Reduced-fat cheddar 1 slice
  • Whole-wheat bun (or Portobello mushroom caps for lower-carb solution) 1
  • Italian seasoning or no-salt herb seasoning 1 tsp
  • Garlic 1/2 tsp
  • Smoke paprika 1 tsp
  • Chopped green onions 1/4 cup
  • Salt and pepper one pinch
  • Lettuce for garnish
  • Tomato for garnish
  • Dijon mustard for garnish

Directions

  1. In a bowl, season the turkey with Italian or herb seasoning, garlic, smoked paprika, green onion, and sea salt and pepper. Mix and form into a patty.
  2. Slice the bacon in half, and create a mini bacon grid for your burger.
  3. Cook the bacon in the microwave for 2-1/2 to 3 minutes. Be careful not to let it burn. Allow the bacon to cool and harden.
  4. Place the patty in the microwave and cook for 3 minutes. After that, place a slice of cheddar on top and cook for an additional 30-45 seconds.
  5. Lastly, assemble the burger. Place the Dijon, lettuce, tomato, patty, and bacon grid on the bun. For a lower-carb solution, use Portobello mushroom caps instead of whole-wheat buns.

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Nutrition Facts

  • Serving size: 1 burger (without boost)
  • Recipe yields 1 serving
  • Calories: 447
  • Fat: 20 g
  • Carbs: 26 g
  • Protein: 46 g

6. Microwave Fried Rice

No need to order out tonight. Turn this delivery food into a healthy meal with this microwave-friendly version of your favorite Chinese food classic. No wok required!

Protein Boost: Add canned chopped chicken or cooked chopped shrimp to the rice.

Ingredients

  • Cooked brown rice 2 cups
  • Peas and carrots, frozen 1 cup
  • Red onion, diced 2 tbsp
  • Green onion, chopped to garnish
  • Eggs 2
  • Minced garlic 1 tbsp
  • Low-sodium soy sauce 2 tbsp
  • Sesame oil (optional but recommended) 1 tbsp
  • Rice vinegar (optional) 1 tbsp
  • Minced ginger (optional) 1 tsp

Directions

  1. Cook instant brown rice in the microwave.
  2. Crack the eggs in a bowl. Add garlic, low-sodium soy sauce, rice vinegar, and sesame oil. Beat it all together, and if you can get it, add a little ginger paste as well.
  3. Pour the cooked rice into a large glass bowl. Top it with frozen peas and carrots and a few tablespoons of chopped red onion.
  4. Place the bowl in the microwave with a paper plate on top, and cook it for 1 minute.
  5. Pour in the egg mixture. Stir, and cook for 2 more minutes. Let it cool slightly, then stir.

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Nutrition Facts

  • Serving size: 1 bowl (without boost)
  • Recipe yields 3 servings
  • Calories: 296
  • Fat: 10 g
  • Carbs: 40 g
  • Protein: 11 g

7. Microwave Chicken Skewers with Peanut Sauce

Make the same old chicken really sing with these skewers. They're easy to whip up and even easier to grab and eat. It's finger food with a healthy twist.

Ingredients

  • Raw chicken breast, cut into tenders 5 oz.
  • Cumin 1 tsp
  • Sea salt and pepper 1 pinch
  • Powdered peanut butter 2 tbsp
  • Water 2 tbsp
  • Low-sodium soy sauce 1 tsp
  • Sriracha 1-1/2 tsp
  • Raw honey (optional) 1 tsp

Directions

  1. Mix the powdered peanut butter with a few tablespoons of water.
  2. Add the low-sodium soy sauce, raw honey, and Sriracha. Mix, and set it aside.
  3. Season the chicken breast tenders with cumin, sea salt, and pepper. Carefully skewer each tender with a wooden stick, and place the kabob over a microwave-safe bowl.
  4. Spray the meat with olive oil, then cook in the microwave for 2-1/2 minutes.
  5. Check on the chicken to ensure it is not burning, then cook it for another 2-1/2 to 3 minutes.
  6. Once the chicken is completely cooked, spice it up with some red pepper flakes.

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Nutrition Facts

  • Serving size: 4 skewers
  • Recipe yields 1 serving
  • Calories: 235
  • Fat: 4 g
  • Carbs: 14 g
  • Protein: 38 g