PROTEIN HACKS
Having ready-to-serve or heat-and-go proteins on hand can slah the time and effort it takes to prepare a meal. Consider these simple solutions:
- Rotisserie chicken: The cheapest option is usually the whole bird, but for a little extra money there is often a “pulled” version without bones. If you don’t need the whole amount at once, you can always freeze the leftover to have ready later.
- Cook a big batch of boneless chicken in an instant pot or slow cooker, then shred it and portion for the freezer.
- Shelf-stable tuna, salmon and chicken come in a wide variety of flavors in both cans and vacuum sealed pouches.
- Frozen, cooked shrimp can be thawed in cold water for 10 minutes, then tossed straight into salads, wraps, or grain bowls.
- Pre-cooked and seasoned beans and lentils are available in cans and vacuum sealed pouches.
VEGGIE HACKS
If you haven’t taken a good look at the frozen vegetable aisle recently, it’s time! Frozen vegetables have come a long way.
- Vegetables are frozen at the peak of freshness, which often means they pack a healthier punch than their produce-section counterparts, particularly peas, corn and spinach.
- You can usually save money on frozen vegetables, compared to the produce section.
- Frozen veggies are simple and easy additions to many dishes, to increase nutrition, bulk up a light meal, or increase fiber content.
There are many varieties available as meal starters that often have a reasonable amount of sauce and seasoning. You can buy a “stir-fry starter,” “fajita blend” or “Mediterranean mix,” add your protein of choice, and serve either alone or over microwave brown-rice.
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Be sure to check nutrition labels on frozen and canned veggies, especially for added sodium and sugars. Low-sodium and no-sugar-added options are common, just make sure that’s what you’ve picked up.
SMART SWAPS
Some simple substitutions can go a long way toward easing your time in the kitchen. Look for swaps that work for your tastes and energy levels.
- Buy ingredients that are less work: shelled and cleaned shrimp, pre-minced garlic which lasts for a while in the fridge, dried herbs instead of mincing fresh, lemon juice from a bottle instead of fresh.
- Look for marinades or “simmer sauces” instead of making things from scratch. Paired with a protein or vegetable and served with rice, potato or pasta, these can be simple time-saving meals that feel substantial.
- Consider decreasing the amount of butter and using a little olive oil in sauces instead.
Smart swaps aren’t about eliminating things you enjoy, they’re about making swaps where it makes sense to move the meal in a healthier — and easier — direction.
5-INGREDIENT MEALS
These quick and easy meal ideas are simple to prepare, scalable for the whole family, and use ingredients readily available at most local supermarkets.
- Mediterranean Bowl: Frozen Mediterranean vegetable mix cooked as directed, precooked quinoa, cooked shrimp.
Maple Miso Salmon with Rice and Baby Broccoli: Salmon, baby broccoli, miso paste, maple syrup, precooked rice (try brown rice for a nutrition boost). - Black Bean Bowls: Frozen fajita meal starter cooked as directed, rotisserie chicken, seasoned beans, shredded cheese (swap the chicken for packaged jalapeno tuna, or the fajita starter for frozen vegetable and rice mix).
- Sheet Pan Shrimp and Asparagus: Trimmed fresh asparagus, seasoned shrimp, salt, pepper and a bit of oil. Bake until cooked and serve over whole wheat pasta or rice (swap asparagus for broccoli or Brussels sprouts).
