Timesaving cooking ideas
Mason jar meals: Try preparing meals in a Mason jar. They’re portable, have fixed portions, and can be low in fat and sodium because you control the ingredients. Create a variety of salads, yogurt parfaits, scrambled eggs, pasta or overnight oats and pack them in each jar. Make ahead of time so they’re ready to go when you are.
Sheet pan suppers: No one likes washing the dirty prep and cooking dishes. But you can cut down on the quantity of dishes by using a single sheet pan to bake a complete meal. Choose a larger sheet pan to bake salmon or chicken and roasted vegetables, chicken fajitas or a seafood boil. Cut items that take longer to cook, such as meat, potatoes and root vegetables, into smaller pieces so everything is done at the same time. Use the same concept for one-pot meals, such as chili, soups, stews and casseroles, to save on cleanup time.
Foil pack meals: For easy-to-clean-up meals, place a piece of fish, chicken or a ground beef patty on individual sheets of aluminum foil. Add frozen vegetables and seasonings and, if desired, sprinkle with a bit of cheese or add quartered small red potatoes. Securely fold the top and sides of the foil, and bake in the oven or cook on the grill.
Try these healthy meal ideas when you’re in a hurry:
- Fried egg sandwich: Serve on a whole-grain English muffin along with a piece of fruit.
- Light lunches: Mix-and-match tuna or hummus, whole-grain crackers, fruit and veggie sticks, and a glass of milk.
- Main dish pasta salad: Mix leftover cold pasta with tuna or another protein, vegetables and light mayo.
- Microwaved oatmeal: Pair with fruit and a hard-boiled egg.
- Prepared frozen meals: Look for meals that include whole grains and have 600 milligrams or less of sodium per serving. Serve veggies or yogurt with fruit as sides.
- Stir-fry: Saute steak, chicken or tofu with frozen vegetables and brown rice.
- Whole-grain pita pizza: Add a side salad.
You’re ready to meal plan
Remember, the key is to balance your meal by including at least three of the five food groups: fruits, vegetables, grains, protein foods and dairy. Think about “eating the rainbow” as you choose fruits and vegetables to reach the five to nine recommended servings per day.
Healthy meal planning doesn’t need to be difficult or time-consuming. Make a quick check to see what’s in your pantry, refrigerator and freezer. Then, based on those ingredients, create a plan and a weekly grocery shopping list to match.