When you live a busy lifestyle with family, work and social commitments, you want simple meal plans that nourish you, taste good but do not require a lot of preparation. While stopping in for take-out is simple, it is rarely the most healthy or economical approach. Whether you prepare meals for one or for your entire family, adopt some simple strategies to always have simple meals on hand.
Features
Simple meals should not be lacking in nutrients or balance. Exact servings sizes vary according to your personal caloric needs, but strive to take in lean proteins, healthy carbohydrates, low-fat dairy, fresh produce and unsaturated fats daily as recommended by the U.S. Department of Agriculture. Simple meal plans provide for this easily by including a carbohydrate like vegetables, fruits or whole grains and a protein, like chicken breast, lean beef, eggs or fish at every meal. Snacks on a simple meal plan might include low-fat dairy products and nuts.
Types of Food
Stock your pantry, fridge and freezer with specific foods so you are always ready to put together a simple meal. Have chicken broth, canned tomatoes, canned beans, water packed tuna, rice, oatmeal, whole-grain cereal and whole-wheat pasta in the cupboard. In the fridge, stock up weekly on pre-washed salads, pre-shredded low-fat cheese and fresh fruits with a long shelf-life like apples, oranges and grapefruit. In the freezer, have steamable bags of no-sauce added vegetables and frozen, microwavable brown rice. Freeze single portions of chicken breast, lean hamburger and fish. Keep nut butter, raisins and applesauce on hand for snacking.
Cooking Strategies
A simple meal plan employs quick and easy cooking techniques like grilling, broiling, baking and roasting. These cooking methods also use minimal dishes for easy clean up. Strategically using convenience foods also helps simple meal planning. For example, add fresh vegetables to canned or boxed soups or frozen dinners to improve their nutritional value and taste. Think outside of "traditional" meal boundaries. There is nothing wrong with a sandwich for dinner or eggs at lunchtime. Employing just a few ingredients also reduces preparation time, clean-up and the overall complexity of the meal preparation process.
Flavor Potential
Simple meals do not have to be tasteless and boring. For example, instead of just salt and pepper, sprinkle chili powder and cumin over fish before baking. Cover chicken breasts in salsa before baking and serve over rice with sliced avocado. Squeeze lemon juice over microwaved green vegetables or top with a tablespoon of shredded Parmesan cheese. Marinate pork tenderloin in balsamic vinegar and rosemary all day and then roast in a 400 degree oven.
Sample Meals
Simple breakfast meals might consist of whole grain cereal with skim milk and a banana, toast or a frozen waffle with peanut butter and an apple, or just fruit and cheese. At lunch, a simple brown bag might contain a ¼ cup of hummus with whole grain crackers, baby carrots, string cheese and grapes. If you have time to prepare lunch, roast a plain chicken breast and have it with a serving of brown rice and steamed vegetables. For dinner, broil fish and serve with a baked sweet potato and a spinach salad made with pre-washed baby spinach, blue cheese and pecans with bottled balsamic dressing. Alternatively, cook whole-wheat pasta and sauté with garlic, canned white beans and broccoli. Have nuts, yogurt, cottage cheese with applesauce, or fresh fruit for daily snacks.
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