This guide is for the days when your fridge is almost empty, you don’t have a lot of time, or cooking feels impossible. When you have convenient foods available you can still eat balanced, without making everything from scratch. Pick a meal based on how much time and energy you have, and use the combinations below as a starting point and swap ingredients based on what you have.
Breakfast
- Greek Yogurt Breakfast Bowl - Greek yogurt cup + handful of granola or trail mix + optional berries.
- Protein Shake + Fruit - Pre-made protein shake or smoothie + apple or cup of berries. Orgain, OWYN, SlimFast, Boost, and Atkins all carry pre-made shakes with options providing at least 20 g of protein.
- Cottage Cheese + Fruit - Cottage cheese cup + fresh fruit or applesauce cup + optional nuts or seeds.
- Hard-Boiled Egg Breakfast Plate - Pre-cooked hard-boiled eggs + whole-grain toast or crackers + fruit.
- Peanut Butter Banana Toast - Whole-grain bread + peanut or almond butter + banana.
- Overnight Oats - Ready-made overnight oats + Greek yogurt or protein shake + berries.
- Breakfast Wrap - High-fiber tortilla + pre-cooked hard-boiled eggs + cheese + salsa.
- Cottage Cheese Toast - Whole-grain toast + cottage cheese + Everything seasoning + tomato slices or fruit.
- Microwave Egg & Avocado Toast - Pre-cooked or microwaveable egg + whole-grain toast + avocado + Everything seasoning.
- Frozen Waffles + Protein - Frozen whole-grain waffles + Greek yogurt or cottage cheese + berries + nut butter.
Lunch Options
- Tuna or Salmon Cracker Plate - Canned tuna or salmon pouch + whole-grain crackers + baby carrots or raw broccoli.
- Turkey & Cheese Roll-Ups - Deli turkey + cheese + high-fiber tortilla or whole-grain crackers + baby carrots or fruit.
- Cottage Cheese Lunch Bowl - Cottage cheese cup + fruit + whole-grain crackers + nuts or seeds.
- Hummus Snack Plate - Hummus cup + baby carrots + bell peppers + whole-grain crackers or pita + cheese stick or hard-boiled egg.
- Rotisserie Chicken Wrap - Pre-cooked rotisserie chicken + high-fiber tortilla + bagged salad or shredded lettuce + hummus, avocado, or guacamole.
- Deli Chicken Salad Plate - Pre-cooked chicken + whole-grain crackers + baby carrots + fruit + hummus.
- Tuna Salad Wrap - Tuna packet + high-fiber tortilla + hummus or avocado + bagged greens.