Work ran late, you scrambled to get in a quick workout, and then you’re home – but now you have to make dinner. We’ve all been there, and in those moments, know it’s easier to pick up the phone and call for Chinese than to come up with an Instagram-worthy #healthyeating recipe. Here are some of my favorite pre-made items that make a random weekly dinner or macro-friendly meal prep a breeze.
- Frozen fajita meat. Keep a bag or two of chicken or beef fajita meat on hand for quick wraps, burritos, stir frys, or salads. Added bonus: many of the beef options are lower in fat than other proteins, at only 3-4g per 4oz serving.
- Flat-out wraps or other multipurpose flatbreads. These fan favorites are low carb, low fat, and can be quickly transformed into a toaster-oven pizza or used as a wrap. Try the Rustic White, which can also be used for dessert pizza (win!).
- Frozen veggies in steam-fresh bags. The flash freezing process ensures these frozen veggies preserve their nutritional goodness – and may actually have more nutrients than those in your supermarket if they have to be transported long distances or are sold out-of-season. Think beyond eating them plain, using instead as add-ins for some of your favorite meals.
- Rice or other grains. While not technically a “pre-made” option, making a big batch of rice, couscous, quinoa, or other grain on a weekend gives you a great base for easy mid-week meals. When made without added flavors or seasoning, you can use it in different preparations each day!
- Waffle mix. In a pinch, breakfast for dinner is always a good idea. Keep a high-protein waffle mix, like Kodiak Power Cakes, on hand. Ditch the syrup and top with eggs and cheese for a savory option.
- Panera or other packaged soups. Compared the canned variety, pre-packaged deli soups and those from Panera are often slightly lower in sodium and a great option for an easy dinner. Spice it up by adding some lowfat cheese or avocado (or both!) on top of the chicken tortilla soup – yum!
- Jarred spaghetti sauce. It’s not just for pasta anymore. Use this to top a pizza, sauce a wrap, or mix with stir fry instead of sugar-filled teriyaki sauce.
- Chicken sausage. Easy to freeze and quick to defrost, chicken sausage is a great protein to mix in to just about any meal. Look for options at the grocery that are relatively low carb, and watch out for high-fat mix ins.
- Low-fat frozen fries. If you’re anything like me, you crave fried foods after a hectic day. Alexis’ new 97% fat free fries are a must-have for me, and can cook in the toaster oven in 15 minutes or less. That’s just enough time to cook up chicken sausage. Cook extras and reheat in the oven on a sheet of tinfoil in half the time the next day.
- Black bean burgers. Veggies, protein, and lots of flavor, all in a microwavable patty. Put between two slices of whole grain bread or break apart over a salad. Either way, food is on the table in 5.
What are your favorite foods to keep in stock for busy days?