As you change your eating habits, learning how to cook is a huge part of the journey and can be fun. I love to watch as people learn to value and enjoy the process of cooking and not just learning to like new food. We live in a GO-GO-GO world and it is so good to be able to pause and take time to enjoy the process of making a nourishing meal for yourself or your family.

—–BUT——

Sometimes you just don’t have time to cook! 

Your kids have sports. You are under the weather. There is a huge project due tomorrow at work. You got a flat tire on your way home from work. [Insert all the reasons you have here.]

In an ideal world you would have time to enjoy cooking every day, but it isn’t always in the cards. Try to schedule some nights where you take time to enjoy cooking and appreciating what you have made. For the nights when you just need to put food on the table, read on! 

1. Keep Your Meals Well Rounded

This is just a reminder that a quick meal should still be well-balanced. When creating your meals, make sure they are filled with fiber, protein and healthy fats. For example, pasta and red sauce doesn’t cut it and won’t fill you for long but if you add white beans or a cashew cream to increase protein, then toss in a handful of greens to diversify vitamins and add good fiber, you have a great meal. These things take minimal effort but change the nutrient density of your meal making it well-rounded.

2. Stock Food that Makes Meal-prep Quick and Easy

First,  let’s cover a few grocery-list  items that can help: 

Pre-Chopped Veggies – These are definitely pricier than whole veggies, but they make meal prep quick and are  less expensive and better for you than eating out! 

Frozen Veggies – I usually have frozen corn, peas and bags of mixed veggies. Toss in anywhere!

Coleslaw in a bag – Super easy way to add vitamins and fiber to any meal. You don’t have to use it as coleslaw; it is basically just shredded cabbage and carrots.  It is especially a great add-on in Mexican or Asian dishes. 

Box of Greens – add them to everything. EVERYTHING: salads, sandwiches, burritos, tostadas, pasta, smoothies, avocado toast. 

Salad in a bag – These are so easy to use as a base for a meal or to complement a quick meal. Be careful of the add-ins because sometimes they can be heavy in unhealthy fats and carbs. Pick ones with good-for-you add-ons or switch them out for sunflower or pumpkin seeds and other easy, healthy toppings. Preferably, use your own dressing or use about ⅓ of the dressing that comes in the bag. 

Edamame – This is a great source of protein and omega 3s. Eat on their own, add to any Asian dish or any dish you want. 

Rice in a Bag – I get the Seeds of Change at Costco but you can find it anywhere. These bags of grains are also so easy to grab and heat. Use them on salads or bowls or in a burrito. They are super easy if you haven’t prepped grains ahead of time. You can also cook your own grains (brown rice, farro, quinoa etc.) at the beginning of the week and use it throughout the week or freeze it in muffin tin to create single serving portions.

Canned Beans – super easy, versatile and so many kinds. Use pinto or black beans with Mexican food. White beans to pasta, any kind in salads or bowls. Garbanzo… wherever you like.

Salsa – A great-for-you dressing or sauce.

Red Pasta Sauce – Make sure to check the label for added sugars. 

Simmer Sauce – Check the ingredients for added sugars and oils, but simmer sauce + veggies + protein. Super easy, quick simmer. Take 5 minutes to sauté any veggies, add the simmer sauce and in a few minutes you have delicious meal.

Nuts and Seeds- Add protein and healthy fat to your quick made meals- sesame seeds, sunflower seeds, hemp seeds, peanuts, cashews. Sprinkle and enjoy.

Frozen Garlic – I either buy a big bag of peeled garlic, pulse in a food processor and freeze in ice cube trays or I buy pre chopped frozen garlic at Trader Joes. Makes life so easy!

“Recipes”

I put the term recipe in quotes because they aren’t really recipes. There is no measuring and you can swap ingredients based on what you have on hand or feel like.  Use your imagination and enjoy!

Burrito Bowl

Tostadas 

• Baked tostada shells
• Can of vegetarian refried beans
• Coleslaw
• Salsa

Sushi Bowl

• Pre-made rice
• Edamame
• Sliced carrots (you can get these precut in a bag)
• Cucumbers
• Avocado
• Nori sheets
• Sesame seeds
• Ginger dressing

Peanut Noodles

• Whole wheat or edamame noodles
• Tofu or edamame
• Pre-chopped vegetables
• Peanut sauce – When I am down to the last bit of peanut butter in my jar, I make peanut noodles. Add a couple tablespoons of tamari or soy sauce, frozen garlic, hot water to thin and a squirt of sriracha. Stir, shake and pour.
• Eat cold or hot it is excellent both ways!

Pasta and Veggies

• Whole wheat or chickpea pasta
• Rao’s spaghetti sauce
• Can of white beans drained and rinsed
• Precut or frozen veggies

Green Smoothies

• Greens
• Fruit
• Plant milk or water
• Protein source – peanut butter, hemp seeds, tofu, pea protein powder
• Posters – turmeric, spirulina

Comment with your favorite quick go-to meals!