Healthy in a Hurry

RachelMS, RD, LDN, CSSD, CBS

Preparing healthy meals for ourselves and our families can seem like a tall order when we are sleep-deprived, working hard, and trying to take care of ourselves and our families. Here are a few strategies to skip the takeout and create healthy meals in a hurry: The meals and snack options listed below are a great place to start. Staying organized can save time in the long run – keep a running grocery list of what you’ll need for the week and what you are low on, and replenish frequently used items before you run out.

To save time at the grocery store, consider using a grocery delivery service or joining a Community Supported Agriculture (CSA) group. Think about purchasing pre-prepped vegetables (such as cubed butternut squash, chopped mushrooms, etc.) to make meal preparation faster. Make sure to keep your kitchen stocked with healthy foods, so you can whip up simple, healthy meals quickly.

Pro Tip:

Meals don’t have to be fancy or beautiful to be healthy. A quick vegetable omelet with whole grain toast for dinner is much better than fast food burgers and fries. Try using quick cooking techniques like stir frying and roasting vegetables to get dinner on the table quickly. Using a crockpot can be a great way to prep a meal when you may have more time and have it ready for dinner. Cooking a double portion and having leftovers or freezing a second meal for later can help when time is tight. Choosing meals and snacks from the options listed below will help you consume healthy foods that you can still get on the table in a hurry

Breakfast

Option 1: Scrambled eggs topped with salsa served with whole grain toast
Option 2: Avocado on whole grain toast with chopped tomatoes and a squeeze of lemon
Option 3: Oatmeal with peanut butter stirred in and chopped banana
Option 4: 2 Hard-boiled eggs with whole grain toast and fruit on the side
Option 5: Overnight slow cooker steel oats with apples and cinnamon

Lunch

Option 1: Low fat cottage cheese with chopped tomatoes, avocado, and whole grain crackers
Option 2: Canned wild salmon on a bed of lettuce with tomatoes, carrots, cucumbers, and avocado, dressed with a vinaigrette, and whole grain toast on the side
Option 3: 2 Hard-boiled eggs over greens. Add whatever veggies, chickpeas, cheese, etc. you have in the fridge. Drizzle with oil and vinegar
Option 4: Roasted turkey* sandwich with avocado slices on whole grain bread, with side salad with vinaigrette dressing
Option 5: Chicken, cheese, lettuce, tomato, onion, cucumber (or whatever veggies you have in your fridge) in a whole grain wrap

Dinner

Option 1: Whole grain pasta tossed with grilled chicken, red peppers and artichokes, olive oil and garlic
Option 2: Grilled salmon with lentil salad (cooked lentils tossed with chopped carrots, red pepper, red onion, parsley, garlic–or whatever you have in the fridge OR whatever you can buy pre-chopped in the store—lemon juice, olive oil, salt and pepper)
Option 3: Grilled steak with baked sweet potato and steamed broccoli
Option 4: Spaghetti Squash served with cannellini beans, pesto, and shaved parmesan
Option 5: Miso-Marinated Fish: marinate fish for 30 minutes (or up to 24 hours) in miso to taste and then broil. Serve with brown rice and sautéed spinach or roasted broccoli.

Snacks

Option 1: String cheese and whole grain crackers
Option 2: Overnight Chia Pudding: Stir 1/4 cup chia seeds, 1 cup milk of choice, and 1/4 tsp vanilla extract in a mason jar, close and refrigerate overnight. Top with fruit and nuts and enjoy! (also makes a great breakfast!)
Option 3: Nut butter and apple slices
Option 4: Popcorn mixed with dried fruit and dark chocolate pieces
Option 5: Hummus with carrots and cucumber slices

*If pregnant and using deli turkey, be sure to heat in pan or microwave until steaming