When times get busy, you need quick meals that won't blow your diet and weight goals. Meals on the run have to satisfy nutritional needs in addition to your hunger. Foods that are high in dietary fiber, vitamins and minerals and low-fat protein are your best bets for meeting those criteria while staying within calorie limits. Identify the types of foods that combine to offer complete nutrition in a day, and then rotate your selections in those food groups as you grab and go.
Nutrition Sources
Hit the protein and grain food groups to get nutrients essential for healthy blood and cellular growth. High-protein sources include meats, seafood, beans, nuts and seeds. Grains such as oats, rye, wheat, corn and rice provide strong fiber, while both of these food groups offer iron and vitamin B. Fruits and vegetables make quick toppings, side dishes and snacks that have some combination of vitamins A, B, C, E and K, potassium, magnesium and fiber. You'll need dairy or enriched soy products to get your complete measures of calcium and vitamin D each day.
Breakfast
Instant oatmeal, ready-to-eat cereals and yogurt plus fruit make quick and nutritious breakfasts. For greater nutrition than coffee or tea, the American Heart Association suggests drinking 1-percent or fat-free milk, vegetable or fruit juice. Increase the protein, fiber and other nutrients in your menus by adding a handful of almonds or sunflower seeds to cereal and yogurt.
Lunch
Whole grain bagels, tortillas and breads form the basis of many varied lunch entrees. Top them with tuna, lean deli ham or turkey, refried beans or peanut butter for filling protein nutrition. Add sliced tomatoes, lettuce, onion and other vegetables to build your vitamin totals. Carrot and celery sticks, fresh or dried fruit, popcorn, nuts and seeds make good sides, desserts or quick snacks. Drink milk or use yogurt as a fruit and veggie dip to get another serving of calcium in your diet.
Dinner
Avoid unhealthy frozen and fast foods by keeping quick dinner staples in your pantry and refrigerator. Pre-washed lettuce helps you create nutritious salads, to which you can add ingredients from all of the other food groups. Top them with different types of cheese, fish, beans, vegetables, fresh or dried fruit, nuts or seeds. The USDA notes that a revolving selection within each food group serves to balance your nutritional intake over time. Additional quick selections for your meal plan include prepared marinara sauce and whole grain ravioli, soy-based veggie burgers and bean burritos.
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