One of the most frequent obstacles/challenges we hear from our members at SHIFT is, “I don’t have time to make a healthy dinner.” With limited time, we often resort to convenience foods, which usually results in a meal that is low in nutrient-dense foods and lacks balance. To help combat this problem, our SHIFT Dietitians have come up with a few tips on how to create balanced dinners that can be made in under 10 minutes!
When producing a quick dinner, first think about the Balanced Plate. Choose from the following categories to achieve a well-balanced meal and aim for the following proportions: ½ Vegetables, ¼ Lean Protein, ¼ Complex Carbohydrates.
|
Lean Protein |
Complex Carbohydrate |
Vegetables/Fruits |
|
Eggs (Scrambled, Fried, Hard-Boiled) |
Whole wheat bread |
Frozen steamer vegetables |
|
Canned tuna |
Instant 1-minute brown rice (i.e. Uncle Ben’s®) |
Salad kits |
|
Pre-cooked chicken sausages |
Frozen, pre-cooked quinoa, brown rice (i.e. Trader Joe’s®) |
Frozen fruits/vegetables or smoothie packs |
|
Preservative-free deli meat – turkey, chicken, ham or roast beef |
Oatmeal – instant or old-fashioned oats |
Pre-cut vegetable or fruit trays |
|
Protein powder or ready-to-drink protein shakes |
Canned beans and legumes |
Frozen riced cauliflower or broccoli |
For example, see below for Sample Meals using the above foods.
|
Meal #1 |
2-3 scrambled eggs Oatmeal 1 serving fruit/vegetables |
|
Meal #2 |
Salad kit 1 can tuna mixed with olive oil mayo 1 slice whole wheat toast |
|
Meal #3 |
Pre-cooked chicken sausage(s) Frozen steamer vegetables Frozen pre-cooked quinoa |
Frozen Meals
If you are especially short on time, frozen meals can be another great option. Try to keep a few on hand for the unexpected occasion where you are low on time or have limited groceries. When choosing frozen meals, aim for Balanced Plate proportions and try to pick meals with at least 15 grams of protein. Some brand options include:
Meal Delivery Services
Another great tool to lean on if you don’t have time to grocery shop or are unable to cook are meal delivery services. While some meal kit services require time to cook and prepare the meal, many can be delivered and require you to simply heat it up. Some of our favorite meal delivery services include:
· Freshly®
The best way to approach the nights where quick dinners are a necessity is to prepare. Always have the quick foods listed above on your grocery list, keep some frozen meals stocked, and/or schedule a few meals to be delivered if you know you have a crazy week ahead. Don’t let time be the factor preventing you from reaching your health goals!
For more information and individualized recommendations, talk to a SHIFT Dietitian. info@shiftlife.com.