The Nutrition Month fun continues in today's post, which is all about fast and lean meal ideas.
As I mentioned last week, it's often wise to choose foods that need to be eaten with a fork or spoon, as many of them are traditionally more nutrient-dense than their counterparts, which are often eaten out of bags.
That doesn't mean that you have to give up fast meals, though. There are lots of ways to fit a healthful meal into a packed schedule -- here are a few fun ideas to help get your clients started with this approach!
- Cooked oatmeal with nuts and fresh berries
- Cooked cream of wheat or Wheatena with a grapefruit on the side
- Shredded wheat or unsweetened whole grain cereal with a side of sliced melon
- Muesli (nonfat light yogurt mixed with fruit and dry rolled oats, can be refrigerated overnight)
- Whole grain pasta with red sauce and added veggies
- Tuna salad made with light mayonnaise and served on lettuce
- Chicken breast salad made with nonfat mayonnaise and served on a green salad
- Broth-based soup
- Low-fat vegetarian chili
- Baked potato with nonfat Greek yogurt and chives
- Poached, baked, or grilled fish with brown rice and steamed vegetables
- Low-fat stir-fry with veggies, brown rice, and lean protein
- Chicken breast: roasted, baked or grilled (without skin), served with quinoa and roasted vegetables
- Beans and rice
For more great meal resources, check out these chef-tested books!
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.