Low Cook Meal Ideas
Written by Emily Lovell, RD
September - the first of the “ber” months, it often comes with a sense of hitting the reset button. You may have the urge to start a new routine or make a new intention. And yet, this is also a month that can feel pretty disorienting for many when trying to shift back into certain routines after the summer months.
ICYMI, our last blog encouraged you to honour your capacity when planning meals. This month we are going to give you some ideas of low cook food options to support you in doing just that.
For the purposes of this blog a low cook option is defined as a food that needs at least one or two cook steps using an appliance such as the use of a microwave, toaster or kettle.
Instant protein oatmeal and frozen fruit
Finding an instant oatmeal packet that has added protein invites a more satisfying low-cook meal option and adding frozen fruit offers an additional flavour punch, along with vitamins and minerals.
Eggs, toast and fruit
Have a toaster and a microwave? This is an ideal low-cook option where you can microwave eggs your way (scrambled, poached..), add some toast and fresh/frozen/canned fruit. Click here for a helpful resource for microwaving eggs your way.
Smoked fish + bagel + cream cheese
We know, fish may not be everyone’s favourite and for those that enjoy it we love how quick a salmon lox bagel can come together. Most grocery stores sell smoked salmon frozen so you can keep some on hand for those low-cook meals. A more budget friendly option would be visiting the canned seafood aisle of your grocery store, look for smoked mackerel or smoked trout, these often come in different flavours too! Lastly, if you aren’t a big fan of fish, try this same meal with smoked tofu to achieve the same savoury flavour.
Loaded Nachos
Grab some tortilla chips and get creative with the toppings - cheese, beans, salsa, corn, tomatoes, avocado, and more!
Broccoli (or vegetable of choice), rice and already prepared rotisserie chicken
Did you know that you can get both rice and broccoli in microwavable bags? This makes a meal come together so quickly and offer a few different components of foods to create a satisfying and nourishing meal. Add rotisserie chicken or some canned chickpeas, and top it off with your favourite sauce!
Ramen noodles with toppings of your choice (e.g.boiled egg, veggies, sauce)
Yes, ramen noodles can be a part of your food landscape if you enjoy them. These offer a carbohydrate base to add to, prepare as directed and add your toppings! If you don’t enjoy eggs, you can find protein-enriched ramen noodles, prepare as directed and add some frozen veggies into the mix.
Quesadilla
Start with some flour tortillas and add in your favourite fillings (cheese, beans, bell pepper, corn, rotisserie chicken, jalapeno peppers, etc). You can microwave this meal, or use a pan on the stove top.
Beans on toast
Choose your favourite bread to toast, and top with baked beans. If you prefer chickpeas, try this same idea with a chickpea stew.
As a gentle reminder, these are meal ideas that could be eaten at any time of day. Give yourself permission to have the foods that sound most appealing to you - if you don’t like “breakfast” food, plan something else, or if you love breakfast for dinner, honour that!
Still looking for more support in planning meals and navigating nourishing your body? We have dietitians accepting new clients and online courses available.
