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!
For more ideas, check out our post on Lunch ideas for school and work!
Want more information? Check out our amazing nutrition resources, including on-demand courses, free downloads, and webinar replays.
- Nutrition for Climbers
- The Ultimate Guide to Useful Sports Supplements
- Ditch Diets and Become an Intuitive Eater
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~This is general information only and not nutrition advice. Always check with your healthcare professional before undergoing any diet or lifestyle change.
