08-Wed-Jan-2025
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Author :
Dr. Sadaf Zainab
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BPT/OT
You’re busy. But you need to eat!
First, have some ingredients on hand that could be easily gathered to make a meal.
Pre-washed salad greens
Chicken: Pre-cooked bites, rotisserie, Just Bare Nuggets (taste like Chick-fil-A!), grilled breast, canned, etc.
Canned or pouch tuna or salmon
Frozen veggies & fruit
Easy veggies: baby carrots, grape tomatoes, olives, baby bell peppers
Tofu cubes
Canned beans: black, chickpea, etc.
Pre-seasoned pouches of lentils (I like the Tasty Bites brand)
Boiled eggs
Rice or quinoa
Nuts
Cheese
Russet potatoes (bake a batch of 5-7 at once)
Steel cut oats
Next, make your meal!
These are designed to be gathered together quickly for a nourishing meal that doesn’t take too much cooking or prep.
Add side dishes like fruit, a smoothie, a roll, or anything else to round out your meal. Here are some meals you can
make with your ingredients:
Copycat Chick-Fil-A salad: Greens + tomato + carrots + chicken nuggets + boiled egg
Southwest grain bowl: Quinoa + frozen corn + black beans + rotisserie chicken shreds + salsa
Lentil bowl: Rice + lentils with a side salad
Charcuterie: Fresh veggie “tray” (olives + carrots + grape tomatoes) + cheese cubes + crackers + nuts + boiled egg
Tuna or tofu salad: Tuna or tofu on a bed of greens + chopped peppers
Loaded baked potato: Potato + lentils + cheese with a side salad
Savory oats: Oatmeal + nuts + egg
Sweet oats: Oatmeal + frozen berries + nuts
These are just some ideas. Add your own, or use this list to go grocery shopping and have these ingredients on hand. Then you’ll have quick meals all week long!
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