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How can you prepare healthy meals in a pinch? One of the foundational rules for
getting a healthy meal on the table in 10 minutes or less is proper planning.
Here's an easy way to get started: Brainstorm six to eight menus you can choose
from whenever the need arises. Having that many options allows you to avoid
repetition and gives you the freedom to mix things up. When you're planning
menus, also think about how many different meals you can create using a limited
number of ingredients; that way, you can prep several meals at the same time.
Once you've chosen your menus, shop and prep in advance. That means doing
everything from grilling chicken to chopping up vegetables to boiling rice or
pasta. In some cases, you can completely finish the meal so it only requires
reheating during your busy evenings. You can decide how much time you'll have
and which foods can be partially prepared and which can be completely prepared
in advance and still last for as long as you need them.
Here are a few healthy meal suggestions that are easy to prepare in a pinch and
provide your family with sound nutrition:
Turkey Taco Salad: Cook lean or extra-lean ground turkey
thoroughly with seasoning. Crumble it and arrange in the center of a bed of
lettuce (which can be pre-washed and bagged). Have the kids add warm or cool
pinto, kidney, white or garbanzo beans. Garnish the plate with baked taco chips
and salsa, which can be used as a dressing. Add a small amount of shredded
cheese to top it all off.
Chicken Wrap: Slice and shred a pre-cooked chicken (you can pick
it up at the store on a weekday evening or prep it on Sunday). Place in a large
bowl and mix with the following ingredients: half cup red bell pepper (thinly
sliced); 3 medium carrots and 1 cucumber, cut into matchsticks; 3 tablespoons of
bottled vinaigrette; and shredded lettuce. Warm tortillas (they can be
gluten-free) wraps or flatbread. To raise the veggie count for this meal, add a
salad and a healthy salad dressing.
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