Meal planning is a skill that generally requires some practice. If however you have a well stocked kitchen (see Shop Smart, Shop Fast) and have done some “pre-prep” work (see Ready, Set Cook) you can create nutritious, satisfying and above all quick meals with little effort.
Here are some quick meal ideas that don’t require complicated recipes.
Breakfast
- Microwave oatmeal (use low fat milk instead of water), after microwaving, add fruit(fresh or frozen) and/or 1-2 tablespoons of nuts(walnuts are a good choice for their healthy Omega-3 fatty acid content).
- Spread a thin layer of peanut butter on whole grain toast teamed with fruit or juice and a glass of low fat milk.
- Top a whole grain bagel with low fat cream cheese have it with fruit/juice and skim or low fat milk.
- Create a yogurt parfait—add fruit (fresh or frozen), and low fat granola to low fat yogurt (any flavor).
- Try whole grain cereal with skim/low fat milk and fresh fruit—add 1 tablespoon of nuts to make it even more satisfying.
- If you have the time and resources and feel like cooking, try making an egg white omelette. Using three egg whites you can make a nice omelette and fill it with any combination of things: low-fat cottage cheese, canned and drained mushrooms, chopped onion, anything you like. If you feel like something sweet, fill the omelette with cottage cheese and sprinkle some powdered sugar over it—of course with fruit it tastes even better and looks nice too.
Lunch and Dinner
(add fresh fruit, salad, fresh or frozen vegetables and some reduced fat dairy to any of the below suggestions below, and you’ve got a meal)
- Add cooked pasta and canned beans (drained and rinsed) to reduced sodium vegetable soups. Experiment with different types of beans- black beans, garbanzo beans, kidney beans etc…
- Make instant Fajitas—top flour tortillas (look for the whole wheat variety if possible) with precooked chicken strips, sliced peppers, shredded cheese and salsa ( you can also add small amounts of guacamole, reduced fat sour cream, sliced olives--- be creative). *** For a vegetarian alternative substitute black beans or refried beans for the chicken.
- Microwave a baked potato (buy those all ready for microwaving, or if buying a regular potato, make sure to put slits in it before microwaving and figure about 10-12 minutes) add vegetables, and beans, or cheese whatever you have handy.
- Microwaving a sweet potato gives you even more bang for your buck. It also makes a great dessert if you add a teaspoon of butter/margarine and some brown sugar.
- Select a healthy frozen meal. Look for those with no more than 800mg sodium, no more than 10-13 grams of fat, and 300-400 calories.
- Look for reduced fat frozen fish sticks of filets, but bake don’t microwave. Baking makes them nice and crispy.
- Microwave a bag of frozen vegetables, toss in some beans and a sprinkle of cheese and any spices you’d like, add a slice of whole grain bread or some cooked pasta.
- Create a delicious open faced sandwich using whole grain bread, lean roast beef or turkey, lettuce, tomato cucumbers, and any other vegetables you’d like.
- Don’t forget the quick and easy rice and beans. Always a great meal and just follow the directions on the side of the can. (Progresso Black Bean recipe).
- New on the market are the flavored tuna pouches: sweet and tangy, hickory smoked and lemon flavored. All very good, healthy and very quick. Use them for a sandwich, put them on a salad or mix with pasta and vegetables.