One healthy meal you always have ingredients for!

ohlali2015
ohlali2015 Posts: 8 Member
in Food and Nutrition
Hi guys I'm moving to start my masters in September and I wanted to get some super easy and healthy meal ideas where the ingredients are simple and I can always have on hand, any suggestions?
Thanks!

Replies

  • djspacecaptain
    djspacecaptain Posts: 366 Member
    I always have a 3lb bag of frozen boneless skinless chicken breast in my freezer as well as a good season to splash on it. Nice and simple but healthy and tasty.
  • snowflake954
    snowflake954 Posts: 8,399 Member
    I make a minced vegetable soup and throw whatever I want in. I make a "tritato" with 2 grated carrots, 1 big onion, 4 or 5 stalks of celery, and a fistfull of parsely. I clean them all and throw them in the food processor. When minced fine I put the mixture in ice cube trays and freeze. When I want a soup I boil water in a small saucepan and throw in 2 cubes-if they're big, more if smaller. I put in bullion to taste and simmer about 15 min.

    That is the base. I put in boiled barley, farro or rice. You can add cubed meat, or whatever you like. When in the bowl I top it off with a tbl of parmesean cheese. It's low cal, depending on what you decide to put in. On days I'm going out to dinner, I have it for lunch, no addins, just the pamesean.
  • fr33sia12
    fr33sia12 Posts: 1,258 Member
    Salads. I always have a fridge & cupboard full of foods I can make up yummy salads with. I have one every day.
  • emmaprocopiou
    emmaprocopiou Posts: 246 Member
    Salmon, when in offer I buy long filleted sides and portion them out in the freezer ready to use in pasta or with veg or noodles.
    Salad - tomato, rocket and cucumbers.
    A can of chickpeas and a jar of tahini to wizz up some hummus.
    Recently made a lower fat pesto that I froze in portions in a silicone cake pop mould, gonna stuff some under a whole roast chicken skin tonight
    And always eggs - perfect for any meal and can be cooked so many ways
  • Bluepegasus
    Bluepegasus Posts: 333 Member
    I always have eggs, you can have them boiled with a sandwich, scrambled or poached on toast.
  • gianna42
    gianna42 Posts: 5,991 Member
    I always have eggs and vegetables to make an omelette or a sandwich. I also like individually wrapped portions of fish - they thaw and cook quickly.
  • ReaderGirl3
    ReaderGirl3 Posts: 868 Member
    I eat oatmeal for supper several times a week-very quick and easy to make! I usually mix one serving of quick oats with a pkt of flavored oats and then either add granola or a banana. Low calories and really filling (if I eat it at supper I'm not hungry the rest of the night).

    And my go to lunch is 1-2 servings of white rice with 2 portion sizes of frozen California blend veggies, with one can of chicken, and then 1.5 servings of Sweet Baby Ray's sweet n sour sauce. Takes under 10 minutes to put together and another easy and filling meal for under 600 calories (with 2 servings of rice).
  • Lounmoun
    Lounmoun Posts: 8,423 Member
    Beans and rice
    Eggs
    Oatmeal
    Spaghetti, salad
    Baked chicken, baked potato, salad
    Tuna sandwich, raw vegetables
    Peanut butter sandwich, V8 vegetable juice
    Pancakes, fruit
    Soups I make a big pot of and can reheat throughout the week or freeze- minestrone, tomato, fassolatha, ham and bean, tortilla, Itailian wedding, chili
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    I always have eggs and some sort of vegetables, so a quick omelet is a go-to.
  • asdowe13
    asdowe13 Posts: 1,951 Member
    Chocolate cake with chocolate buttercream icing! Always have those ingredients!
  • futuresize8
    futuresize8 Posts: 476 Member
    We always have frozen shrimp on hand. Also ingredients to make vegetable soup and flat breads. Super easy, quick fresh meals...
  • aub6689
    aub6689 Posts: 351 Member
    That's exciting! I just graduated from my masters. My go-to's are hard boiled eggs, protein powder mixed in plain greek yogurt, egg whites cooked in quinoa, salads with tuna or chicken, protein pancakes, protein shakes (frozen fruit, spinach, protein powder and unsweetened almond milk), stir fry, steamed veggies and crockpot chicken (I will cook several pounds, shred it and weigh it out and use it for the next several days/meals). I use a lot of hot sauce and seasonings in place of higher calorie sauces. I also always have quest bars and almonds (measured out by serving size in bags) with me.

    Good luck on your masters program!
  • michmill98_1
    michmill98_1 Posts: 60 Member
    Eggs, veggies (mostly frozen, some fresh like onions, peppers, and baby spinach), meats (bacon, crumbled sausage, ham, lox, etc), and assorted cheeses. Omelets were my go-to when my husband was working out of town and I was putting in long days at work during a major accounting software conversion. So versatile that yes, I might have been eating one 4 nights in a row, but the variety of filling choices changed things up.
  • AmazonMayan
    AmazonMayan Posts: 1,168 Member
    Tacos. I always have low carb flour and/or small corn tortillas that can be filled with a wide assortment of nutritious ingredients. 2 tacos can be a well rounded low calorie filling meal.

    Keep cooked shredded chicken, beef, fish, canned beans, tofu, sausage, veggies, plain greek yogurt, salsa....you can also do non-mexican inspired flavors in them. Tortillas are great with italian flavors, asian, greek....endless.

    Also, use a foreman grill for fish steaks, burgers, chicken breasts etc and throw some large veg chunks or slices on with it and some seasoning. Easy.

    I always have eggs. Aldis had them $0.69 a dozen last week so we ended up with 8 dozen lol. Can't beat eggs mixed in with veggies, meat, cheese for a quick frittata or just keep a dozen on hand boiled and peeled - perfect quick filling snack.
  • JoRocka
    JoRocka Posts: 17,525 Member
    Black beans and rice. I live in the NorthEast- power outages are real- I have a gas range- so usually I can make a beans and rice type meal and be okay. If push comes to shove I'll eat them dry (I mean- if I was REALLY in pinch)- but I keep several cans of black beans on hand as well.

    Always always always have black beans and rice- it's my 100 % <ohFCKIDIDN"TGOSHOPPINGCRAPWHATAMIGOINGTOEATTHISWEEK> meal
  • inezbruce
    inezbruce Posts: 110 Member
    shakshuka
  • rosecropper
    rosecropper Posts: 340 Member
    I keep staples in pantry can build a meal around with whatever is in fridge/freezer. Highly recommend a pressure cooker to quickly steam, stew, braise, etc... Makes enough leftovers for a few days. I don't eat meat, but it's really good for that too.
    Dried lentils don't have to soak. Throw in spices and veg. Add salt & acids after cooking so won't get tough. Works well in soup or casseroles. I like it curried. Or topped with mashed potatoes like a shepherds pie.
    Quinoa as a porridge, in a cold salad with fruit/veg/nuts, stuffed in peppers or squash, or as the main with roasted or grilled veg.
    Oats raw in smoothies or overnight parfait (layer with yogurt, fruit, flax), cooked sweet or savory, or for oatmeal cookies.
    Masa and corn husk or wax paper for tamales. Mix masa with olive oil & water. Roll the dough in wrappers with sweet or savory fillings- cheese, beans, veg, nuts, fruits, chocolate. Steam. Sooo yummy.
  • jessiferrrb
    jessiferrrb Posts: 1,758 Member
    vegetable broth (preferably low sodium)
    onions, carrot, celery, garlic
    that's my soup base, then i add whatever other veg is on hand or leftover from another meal, thai or indian spices, and either a can of coconut milk or some raw cashews soaked and blended to cashew cream to add at the end. I blend about half of the soup so it's thick and creamy.

    i also always have lentils, split peas and chickpeas in the cupboard for soups and tahini for hummus.
    100 types of veggie burgers and a pack of firm tofu for rushes
    vital wheat gluten for making seitan
    instant potato flakes for comfort food
  • Panda_Poptarts
    Panda_Poptarts Posts: 971 Member
    edited May 2016
    Cabbage salads are a go-to for me. Shred/chop some cabbage, toss in 50g or so of pre-cooked ground beef, and add a dash of Olive Garden italian dressing. Yum!

    Edit to add: I also always have eggs, due to the chickens...
  • RodaRose
    RodaRose Posts: 9,562 Member
    We buy rotisserie chicken, cut it in fourths, and put it in the freezer. We also keep frozen broccoli and other similar in the freezer. Always in the house also: eggs, yogurt, all manner of beans and lentils, rice, quinoa, and romaine and cucumbers.
  • Lisa_Ookoo
    Lisa_Ookoo Posts: 134 Member
    Plain non-fat Greek yogurt, frozen fruit, and almonds. Mix them according to my remaining calories and macros at the end of the day.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    All of them...my wife and I plan out what we're going to eat during the week and we go shopping for everything we need on Saturday or Sunday.

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