These days, it’s reasonable if creating elaborate (and delicious! and nutritious!) dinners is the last thing on your mind.
Maybe the COVID-19 epidemic has you working a demanding job from home with kids fighting in the background. Or perhaps financial hardship, an unclear future, and lack of social connection are beginning to take a toll on your mental health.
Whatever your circumstances, by the time 5 p.m. comes around, there may be lots of days when you simply can’t find the enthusiasm for a nutritious, home-cooked meal.
I’m right there with you.
As a work-from-home mom with three kids currently learning online, I’m not precisely springing up from my laptop to cook our nightly dinners recently.
But as a dietitian, it’s still just as vital to me that our meals be nutritious and nourishing.
I’ve learned that many minimal-work, done-in-a-flash recipes can feed us well through some trial and error.
Here’s all you need to know about short-cutting your way to nutritious, no-prep meals.
Stock up
Pulling together nutritious meals on the go won’t happen without a bit of thought ahead — mainly in the form of conscious supermarket shopping.
Stock up on these simple go-tos to set yourself up for no-prep supper success.
Proteins
- smoked salmon
- beans like chickpeas or hummus, black beans, cannellini beans, or pinto beans
- rotisserie chicken
- turkey or fish burgers
- eggs
- tofu
- block, shredded, and crumbled cheeses
Starches
- bread crumbs with whole wheat bread
- thawed corn
- brown rice in a hurry
- Gnocchi in the freezer (made with wheat or veggies like cauliflower or sweet potato)
- whole wheat pizza crust, naan flatbreads, and pita bread
- pasta that cooks quickly, such as angel hair, tortellini, or shells
Fruits and vegetables
- tiny carrots and other presliced vegetables such as bell peppers or zucchini
- Peas, carrots, spinach, and green beans are frozen vegetables.
- zucchini and butternut squash spirals, frozen
- greens in a bag, such as kale, spinach, or romaine
- Packaged cabbage, carrot, or broccoli slaw
- dried and canned fruits
- berries
Simple flavoring additives
- mustard
- mayonnaise
- the oil of olives
- balsamic, red wine, and white wine vinegar
- herbs & spices, dried
- Parmesan cheese, grated
- salsa
Once you’ve gathered these items, you’re ready to attempt the 17 delectable dishes listed below. If you’re searching for salads, soups, or main courses, I’ve got you covered.
Salads
Salad with Tuscan Tuna and White Beans
Consider thinking beyond the box! Canned tuna is often used in sandwiches, but it’s also an excellent protein to add to a fast and simple salad, like this Mediterranean-inspired dinner.
Salad with apples, chicken, and cherries
This more decadent salad comes together quickly thanks to rotisserie chicken, apples, and dried cherries.
Use dried cranberries for a less expensive (but still antioxidant-rich) fruit option.
Salad Mexicano
Full disclosure: This salad will need some cutting, but it will be worth it when you get a perfect mouthful with creamy avocado and juicy tomato.
To make things even simpler, use a bag of presliced romaine. When you’re in a hurry for supper, forgo the homemade dressing in favor of a bottled olive oil-based type.
Soups
Cucumber Melon Soup, Chilled
The recipe for this intriguingly flavored cold soup is as easy as it gets: Combine all of the ingredients in a blender. Blend until completely smooth. I’ll take a drink to that!
Miso Soup with Greens and Tofu in 15 Minutes
Miso, a fermented dish, has been linked to a higher immune system, so this simple Japanese staple is a pandemic win-win.
To add fiber and complex carbohydrates, serve with a side of quick brown rice.
Black Bean Soup with 5 Ingredients
“Five components” (and “20 minutes”) piqued my interest.
The spicy taste of prepared salsa works its south-of-the-border charm in this simple soup, while canned black beans provide quick boiling time.
Meaty mains
A More Healthful Charcuterie Board
Even if you don’t have any upcoming events, a charcuterie board always seems to add the party spirit.
Make your meat and cheese plate with nutritious extras like dried apricots, grapes, whole wheat crackers, and hummus.
Heirloom Tomatoes with Herbed Tuna
It’s heirloom tomato season in the summer. This low-carb, allergy-friendly meal makes the most of the deformed beauties.
Pair with cheesy bread or a green salad for a more robust dinner.
Creamy Gnocchi with Smoked Salmon and Peas
A simple supper that seems to be quite elegant? Please, yes!
With just six ingredients, this recipe creates a one-dish supper that’s elegant enough for the company yet quick sufficient for a busy weekday.
Turkey Sausage with Vegetables on a Sheet Pan
If you haven’t yet dabbled in the realm of sheet pan meals, now is the moment. These quick meals are what I call “chop, plop, and pop.”
Chop protein and vegetables, place them on a baking pan, and bake them.
Crock Pot Roast with Balsamic Vinegar
Put a few items in your slow cooker about midday to get a head start on supper. By the evening, you’ll be well on your way to a fragrant, home-cooked dinner.
This easy roast requires just a few ingredients and is made much simpler by using tiny carrots and potatoes that are small enough to cut with a single slice.
Chicken Gyros in a Hurry
The rotisserie chicken comes to the rescue (again)! By making these gyros with presliced pitas, crumbled feta, and store-bought tzatziki, you can become Greek in no time.
Main dishes without meat
Grilled Caprese Pesto Caprese
This extra nice grilled cheese cooked with store-bought pesto and sliced tomato will appeal to both kids and adults.
Shake some greens from a bagged mix, and you’ve got yourself a whole supper.
Beans, Feta, and Lemon Zucchini Noodles
Don’t have the time (or desire) to spiralize zucchini after work on a Wednesday? Thaw frozen “zoodles” to foundation this nutritious vegetarian main course.
Veggie Flatbread Pizza
Make pizza night a little more interesting — and a lot quicker — by using naan flatbreads as the crust.
For a healthful, adaptable supper, top with vegetables and cheese and bake for 10 minutes.
Wraps with Spicy Chickpeas, Spinach, and Avocado
True or false: Sriracha improves everything (or at least makes everything spicier).
In spicy chickpea wraps with lots of greens, you may turn up the heat — or turn it down, depending on your taste.
Nachos with Loaded Veggies
Can nachos be healthy? They can if you stuff them with beans, vegetables, and avocado. All that lies between you and this health-ified Mexican meal is a few minutes in the oven.
Bottom Line
There’s nothing wrong with ordering in when you’re having a bad day. Like many temporary cures, takeout on repeat isn’t a long-term answer.
Instead, stock your cupboard and refrigerator with the components of no-prep meals. Do it for the sake of your health, your bank account, and your stress level.
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