For Fast Meals Begin with Good Recipes and a Properly-Stocked Pantry

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Meal prepping and snacking are common obstacles in pursuing a healthy lifestyle.

  • A meal should be a serving of 4-5 food groups.
  • A snack should be a serving of 1-3 food groups.

Single serving, grab-and-go options are a great way to always be prepared. Save this list of items and try these simple breakfast and dinner recipes during a busy week.

Pantry

  • Whole grain crackers or pretzels, breads, corn tortillas, English whole grain muffins and popcorn
  • Beef jerky, peanut butter, nuts, seeds and tuna
  • A serving of canned vegetables and freeze-dried sugar snap peas (avoid fried sugar peas)
  • Applesauce, fruit cups with 100% juice, dried fruits (but be careful with banana chips, as many are deep-fried) or freeze-dried fruits, bananas, apples, pears, oranges or other fresh fruits
  • Pudding products with real milk (see sugar content on these)

refrigerator

  • Cooked quinoa, whole wheat pasta, lentils or brown rice
  • Hard-boiled eggs, shredded or fried chicken, partially skimmed mozzarella cheese stick, and hummus
  • Cherry tomatoes, cucumber, celery, carrots and vegetable juices (only use 100% juice)
  • Freshly cut fruit, grapes and berries
  • Yogurt, quark, milk or soy milk

freezer

  • Ready to steam brown rice
  • Edamame, fish and prawns
  • Cauliflower rice, peas, carrots, corn, spinach
  • Grapes, 100% fruit juice-popsicles
  • A well-chosen frozen yogurt product

Quick recipes

These meals are ready in 20 minutes or less on busy weekday evenings when everyone is hungry.

You can also fill people with something good by using these ice pop breakfast treats, all of which provide nutrients and flavor.