Even if you're in a rush, you don't have to reach for the take-out menu. Instead, plan your food shopping in advance so you can whip up a healthy meal at a moment's notice for breakfast, lunch or dinner. Stock a variety of fruits and vegetables, lean proteins and whole grains in the house to create healthy, quick meals that your entire family will enjoy.
Breakfast
Eating breakfast doesn't have to be time-consuming. Instead, pack a breakfast that you can enjoy on the go. The night before, prepare a plastic baggie of nutritious items to place in a portable container of yogurt or oatmeal. In the baggie, include nuts, like almonds or walnuts, dried fruit, like cranberries or raisins, recommends the Mayo Clinic. Get creative and include sunflower seeds, wheat germ and a variety of fresh fruits, such as cut-up strawberries, bananas, blueberries and peaches. In the morning, pour the contents of the baggie into your yogurt or oatmeal, and take your breakfast to go.
Lunch
Even if you're not at home for lunch, there is no excuse to eat fast food. Instead, pack a healthy and nutritious lunch the night before that you can take with you to work or school. Add extra fruit or vegetables to lunch whenever possible. For instance, when making tuna or chicken salad, add chopped-up vegetables to the mix, such as carrots, celery, apples and dried cranberries, recommends the American Heart Association. Mix the chicken or tuna together with mustard and a small dollop of light mayonnaise or yogurt. Spread the mixture on a slice of whole-wheat bread, then add a handful of fresh spinach or salad greens and a slice of tomato. For a side dish, pack carrot sticks or celery sticks with peanut butter.
Dinner
Save side dishes from previous nights, then reuse them for a new meal, recommends the Mayo Clinic. Reheat extra brown rice or whole-wheat pasta for a nutritious side dish that can be eaten on more than one night. Steam vegetables in the microwave for a low-fat side dish that is rich in vitamins. Vegetables should take up approximately half of the dinner plate, while whole grains and protein should each take up approximately one quarter, according to the Mayo Clinic. Broil fresh cod or salmon with a little bit of olive oil and lemon juice on top for a flavorful source of lean protein that is ready to eat in minutes.
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