If you, like most of my clients, are someone who finds the idea of meal planning or prep daunting, you’re not alone. Whether you’re concerned about saving money, are short on time, or are navigating a chronic condition that limits how much energy you can put towards cooking nourishing meals - this list of “short-cut” ingredients is made for you!
Rotisserie Chicken
I’ve always found cooking proteins to be the most labor-intensive part of any meal. Enter the rotisserie chicken. A perfect, easy addition to bowls, wraps, soups, salads, sandwiches, and more!
Tip: If the idea of shredding the chicken yourself is a lot, most stores offer shredded rotisserie chicken in the deli section!
2. Ready-made soups & chilis
You can buy ready-made soups in cans or fresh from the store. Both options will leave you with an easy lunch to throw in your bag for work!
3. Frozen Berries
Here’s a little secret for you: often frozen berries taste better than fresh (blueberries especially). Why? Because they are frozen immediately after they’ve been picked whereas your fresh produce has to go on a bit of a journey to get to your local store.
Tip: Frozen fruit is not just for smoothies! Use them for overnight oats or microwave a small bowl-full for a great addition to oatmeal or topping for frozen waffles/pancakes.
4. Microwave Grains
These days you can find a quick-cooking grain anywhere. Grains like rice and quinoa can take more time and monitoring than we may have energy for, which makes these pouches or cups perfect!
5. Fresh Spinach
Before you scroll past, hear me out. I know that spinach is a hard sell. But it packs a ridiculous nutritious punch in a small package so it’s worth considering. Not to mention that it cooks down to almost nothing so throwing in a handful to a soup or bowl provides added nutrition you don’t have to stress about!
Tip: Keep the bag of fresh spinach in the freezer. It’s way easier to crumble up into dishes once it’s frozen and you don’t have to worry about it going bad!
6. Pre-cooked Chicken Sausage
This goes for pre-cooked chicken meatballs as well! These are perfect for slicing and adding into pastas, wraps, bowls, or soups because they are already cooked and ready to go.
7. Hard-boiled Eggs
I’m talking specifically about the hard boiled eggs you can buy that are already cooked & peeled. A no-brainer to have with a snack or add to a salad!
8. Pre-marinated Meat or Tofu
If you get nervous about cooking proteins (like me!) these are a fantastic option. In the case of the marinated meat, it tells you exactly how to cook it so you leave less to chance. And the marinated tofu is technically ready to eat even when cold (I don’t judge!). I’ll take easy proteins any day!
9. Frozen Vegetables
Say it with me: frozen vegetables are nutritious! I love a steamer bag of veggies for the ease when I don’t want to chop and roast veggies from scratch.
10. Canned Beans
Beans are getting a lot of love these days and I can see why! They are great sources of protein and fiber and when buying canned a cheaper protein option to add to salads and soups.
Tip: Be sure to give your beans a good rinse when taking them out of the can.
Need more easy meal ideas?
Get your free copy of my guide to 10 Nourishing Grab & Go Breakfasts here!