Quick Meals: Veg-Style!
By Jessie Funchion, MS, RD, LDN
Most of these ideas…
- Take about 15 minutes to prepare
- Use a mix of convenience foods and fresh foods
- Have at least 3 food groups
- Are around 350-450 calories (subject to portion size/appetite!)
1) Breakfast for dinner
- Whole wheat toast with 1/3 avocado and fried egg (5 minutes)
- Make it vegan – sub ½ cup white beans and smash with avocado to make a guacamole like spread
- Clean out the fridge frittata (30 minutes) – use any vegetable you want.
- Cereal (Kashi Barbara’s, Nature’s Path) low-fat milk of choice, ½ cup fruit (1 minute)
2) Semi-Homemade
- Asian Noodle Salad: Noodles (soba/udon), Baked Tofu or frozen edamame + Slaw Mix + Sesame or Teriyaki dressing (15 minutes
- Tip: Throw shelled frozen edamame into your boiling noodle-water for last couple minutes
- Israeli Salad: Israeli couscous, cucumber, tomato, feta cheese, white beans, capers, lemon, olive oil (15 minutes)
- Bi Bim Bap – frozen rice, tofu, fried egg, frozen or fresh vegetables, Gochuchang sauce (15 minutes)
- Banza Pasta (15 minutes)
- Red sauce w/ frozen vegetables
- White sauce with garlic, spinach and goat cheese (recipe)
3) The Freezer is your Friend
- Vegetable Frozen Pizza + Side salad (20 minutes)
- Check the calories and make sure to keep ‘pizza calories’ to less than 300, which is usually 1/3 the pizza
- Trader Joe’s Vegetable Stir Fried Rice (5-10 minutes)
- Tip: Add extra edamame and frozen vegetables for a more filling meal
- Chana Masala (5 minutes)
- Add extra drained/canned chickpeas to maximize protein and minimize the heavy sauce + frozen rice
4) Simple Sandwiches (5 minutes)
- PB & J or fruit slices on whole wheat bread
- Veggie Sandwich: Hummus, roasted red peppers, arugula, onion, etc.
5) Hearty Snacks (less than 5 minutes)
- ½ cup black beans, ½ cup corn, salsa + Triscuits or Flax chips
- Yogurt Parfait: Low fat greek yogurt, 1 cup fruit and 1/3 cup granola
In order to execute these super quick meals, set up your pantry for success by stocking up on these staples:
Proteins: Canned beans, eggs, prepared tofu, frozen edamame, peanut butter, hummus
Grains: Frozen brown rice or grain mixes, whole wheat bread, whole grain cereal, whole wheat or bean based pasta
Frozen: fruit/veg mixes, 1-2 frozen meals or pizzas
Dairy: low fat milk or unsweetened soy milk, yogurt
Sauces: 1-2 flavorful sauces such as Teriyaki sauce, salsa, Gochuchang
In addition to these staples, try to purchase 3-5 varieties of fresh fruits and vegetables each week to supplement these recipes with. But if that’s tough to do, frozen fruits and veggies work too.
