Fat-blasting 5-minute meals: Loaded potato, omelet, more

Make this breakfast in minutes by spraying a mug with cooking spray, beating one egg in it, stirring in a handful of chopped broccoli florets and chopped carrots and 2 tablespoons shredded cheese. Microwave mixture in the mug for 1 minute, stir and then microwave for 30 seconds more or until egg is set. Serve with a dollop of salsa and enjoy on the go.

Top a whole-wheat tortilla with 1 tablespoon peanut butter, a thinly sliced apple and a sprinkle of cinnamon.

Poke a few holes in a small potato with a fork. Microwave for 4 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 of mozzarella cheese and a dash of an Italian herb blend. Then microwave 1 minute more until heated through.

Drain one small can of 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.

Microwave a pouch of whole-grain brown rice. Mix ½ cup rice with 1 cup of pulled rotisserie chicken, ¼ cup black beans, 2 tablespoons nonfat plain Greek yogurt and 2 tablespoons salsa. Microwave mixture 30 seconds or until warmed through. Serve with baby carrots and bell pepper strips.

Top 2 slices of whole-wheat bread with 3 oz. roast beef, 1/3 cup sliced mushrooms, 3 slices of red onion and one 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.