Go-To Meals:

You open the fridge and panic sets in. The cupboards elicit a similar response. Same for the pantry. You have no time and have to come up with dinner – and fast. But what will satisfy your hunger without requiring an hour of prep time?

* Peanut butter and jelly is an old favorite that’s even better when served on toasted whole wheat
bread.
* Pita pocket sandwiches are delectably stuffed with veggies and healthy lunch meat. Its shape is
perfect for eating on-the-go. For some variety, try a whole grain bagel sandwich.
* Peas and tuna are a breeze. Open a can of each, mix, microwave, and you’re set. For a little more
flavor, jazz it up with some spices or more vegetables.
* Oatmeal isn’t just for breakfast! Heat some up for any meal of the day. With so many flavors to
choose from, you don’t need an excuse to get this boost of fiber.
* Beans and brown rice cover two of your main energy sources. The protein in the beans fuels your
muscles, while the complex carbs in the rice provides lasting energy. To save time, try a
quick-cook variety of brown rice.
* Low-sodium soup and crackers will fill you up fast. Add some fresh or even canned vegetables for
more nutrients.
* Whole wheat pancakes taste great, no matter what time is blinking on the clock. With a powdered
mix, you can be flipping some hotcakes in a flash. To save more time, toast frozen whole wheat
waffles.
* Chicken burritos are probably easier to make than you might think. Heat chicken, beans and
vegetables, and wrap them in a whole wheat tortilla. Sprinkle on low-fat cheese and you’ve nearly
hit all of the major food groups with one bite.