No or Low Cook Meal Options

You don’t need to spend hours in the kitchen or be an amazing chef to put together a nutritionally-sound meal. Whether you’re short on time, not excited about cooking or just need meal planning options for 1, having some quick meals you can throw together in a few minutes time can make the difference between regularly ordering take out. 

First, you’ll need to stock some pantry, fridge and freezer staples that offer a variety of macronutrients, like those suggested below. Then, look to combine a protein + a grain + produce for a quick and satisfying meal. Here are a few quick options: 

Proteins

• Canned tuna, salmon, and/or tuna, salmon or chicken pouches
• Rotisserie chicken
• String cheese
• Frozen turkey burgers, frozen veggie burgers (e.g. Beyond meat, Dr. Praeger’s)
• Greek yogurt
• Cottage cheese
• Frozen cooked shrimp, or seasoned fish fillets
• Peanut butter or other nut butter
• Canned beans
• Cooked lentil pouches (e.g. Tasty Bites)
• Frozen egg bites (e.g. Egglands Best, Organic Valley)
• Hard-boiled eggs
• Hummus

Produce

• Bag spinach or other greens
• Sliced vegetables or vegetable tray
• Bag broccoli and cauliflower mix or broccoli slaw
• Salsa
• Grill-ready veggie skewers
• Baby carrots
• Steam in the bag frozen vegetables
• Spiralized zucchini, and cauliflower rice (fresh or frozen)
• Fresh cut melon or pineapple
• Fresh fruit salad
• Fresh apple slices
• Frozen fruits of all types (no added sugar)
• Frozen smoothie combos (no added sugar or juices)

Grains

• Rolled or quick oats
• Frozen prepared steel-cut oatmeal
• Pre-cooked whole-grain pouches (e.g. Uncle Ben’s original whole grain brown ready rice, Seeds of Change whole grain blend)
• Whole grain or blend pasta (e.g. Barilla Protein +, Dreamfield’s)
• Whole grain crispbread crackers (e.g. Finn Crisp, Ryvita, Wasa)
• 100% whole wheat English muffins or thin-sliced slices of bread

Meal Combination Possibilities

• Shredded rotisserie chicken + rice pouch + bagged spinach or slaw + shredded cheese + salsa
• Frozen turkey burger or veggie burger + pre-cooked whole-grain blend + steam-in-bag frozen veggies
• Curried lentil pouch + frozen or fresh spinach + pre-cooked brown rice +/- rotisserie chicken
• Fresh apple slices + peanut butter + string cheese
• Whole wheat English muffin + slice cheese + frozen egg bites or hard-boiled eggs
• Rolled oats + milk of choice + Greek yogurt + chia seeds + frozen fruit + pb drizzle
• Hummus + Wasa crisps + hard-boiled egg + baby carrots

Care you will love.