Quick and Healthy Meal Ideas for the Work Week

Follow some simple strategies to make preparing quick and healthy meals during the busy work week easy.

Think it’s impossible to make quick and healthy meals in the midst of a busy work week? Think again. In honor of National Nutrition Month® sponsored by the Academy of Nutrition and Dietetics, we share these simple strategies for making it as easy as 1, 2, 3.

1. Start with healthy ingredients. Stock your kitchen with ingredients that lend themselves to quick and healthy meals such as whole-wheat pastas, whole-grain breads, lean meats and fish, reduced-fat and low-sodium soups and sauces, canned and frozen vegetables and more.

2. Trim time in the kitchen. Look to technology and other creative culinary innovations to make cooking quicker and/or easier. Take advantage of ingredients such as jarred minced garlic, canned diced tomatoes, frozen chopped onion, bagged shredded cheese, and more. Choose quick-cooking cuts of meat and fish such as thin medallions, tenderloins or fillets. Count on equipment such as the microwave and slow cooker.

3. Make it a meal. Combine the healthy ingredients you have on hand with time-saving cooking techniques to make meals in mere minutes. Dishes that make delicious quick and healthy weeknight dinners can include fish or meat tacos, Asian-style stir-frys, veggie topped pizzas, sandwiches, vegetable omelets, slow cooker casseroles or soups, and more. Want a head start on another night’s dinner? Consider doubling your recipe tonight and refrigerating or freezing the extra depending on when you plan to eat it. Or simply cook a few extra chicken breasts or brown an extra pound or so of ground turkey for use in another recipe later in the week.

To learn more about healthy eating, talk with your doctor or dietitian. Need help finding one? Use our online Find a Physician service or call us at 1-855-868-6262 for a physician referral.

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