Thinking about ordering take-out cause you’re too tired to cook? Looking for super-fast dinner ideas? Business is booming for prepared meal delivery services like DoorDash and Grubhub with a recent report showing 3 out of 4 restaurant orders are eaten at home!
Services for home delivered meal kits, such as Blue Apron, Purple Carrot, CookUnity and Factor have taken off with many folks receiving weekly deliveries of ready-to-heat-and-eat or quick-to-prepare meals.
While these can be very useful for special circumstances, they can take a big bite out of your food budget.
Here are three suggestions to help you save time and money and also have delicious meals.
Stock Up on Frozen Meals
If you only go to the frozen food section for ice cream – it’s time to take a closer look at the wide variety of choices… especially for dinner meals. You can get:
- restaurant quality meals
- many different ethnic choices
- lots of vegetarian and gluten-free options
Just like restaurant meals, frozen meals can be high in calories, sodium and fat – but on the plus side, there is automatic portion control! Before you grab and go, take a moment to check the nutrition facts panel and aim for meals that offer (per serving):
- at least 15 grams protein
- less than 10% calories from saturated fat
- less than 800 mg sodium
- some fiber (5 or more grams is a good goal)
Better-for-you frozen entree ideas:
- Healthy Choice Power Bowl
- Amy’s Pad Thai
- Real Good Food Cilantro Lime Chicken
- Deep Indian Kitchen Chicken Curry
- Purple Carrot Plant Based Meatball Marinara
- Kevin’s Parmesan Basil Chicken
Use Online Grocery Delivery
Not only is driving to the store and roaming the aisles time consuming – it can lead to more impulse buys..and spending more than you budgeted. There are many options for delivery services including:
- Instacart
- Amazon Fresh
- Walmart
Many local stores have their own delivery programs – so check and see what your favorite market offers.
Once you’ve set up an account and created your order list – it’s easy to click-off what you need and before you know it – it’s on your doorstep!
Items to keep on your order list for quick meals:
Rotisserie Chicken
- separate the meat from the bone as soon as you’re able
- shred or chop the chicken for use in grain bowls, wraps, or top salads
Bagged Salad Kits
- this time-saving way to eat salads can be used either as a side dish
- or top with some additional protein with some canned beans, shredded cheese or chicken, and you have a complete meal
Pre-Cooked Grain Pouches
- up your fiber and whole grain intake by including some brown rice, barley or quinoa
- microwavable and ready-to-eat in 90 seconds
Frozen Protein
- chicken strips
- shrimp
- meatballs (turkey or plant-based)
These can be quickly thawed and tossed into:
- a grain bowl
- wrap
- pasta dish
- salad
Frozen Veggies
- wide variety in the frozen section
- microwave in minutes
- ready to toss into grain bowls, stir fries or as a side dish
Try No-Recipe “Recipes”
When you’re exhausted at the end of a long day, pulling out a recipe may be the last thing you want to do.
Instead of opening a box of macaroni and cheese or boiling water for ramen – take a few extra steps and make a quick meal with real ingredients… without using a recipe!
Power Bowls
The combinations for power bowls are endless. Think of it as a hearty, warm salad. For ingredients, grab:
- a protein
- a whole grain
- some veggies
- a topping to bring it all together
No recipe needed! Use up what you have and get creative.
Try these to start:
- shredded rotisserie chicken
- quinoa (microwave pouch)
- steam bag broccoli
- some halved cherry tomatoes
- thinly sliced red onions
Top with a drizzle of olive oil and balsamic vinegar.
- steamed shrimp
- brown rice (microwave pouch)
- steam bag snow peas
Top with a soy-ginger salad dressing.
Crunch Wraps
Instead of putting your meal in a bowl – layer it into a whole wheat tortilla, wrap it up – and you’ve got a crunch wrap.
Ideally, warm the tortilla in a pan first so it becomes soft and easy to eat.
Just like salads and grain bowls, there are many combinations and they can be eaten with warm or cold ingredients.
Try these:
- sliced turkey and crunchy cabbage or broccoli slaw
- hummus, chopped salad greens and cucumbers, picked onions
- black beans, brown rice, corn, halved cherry tomatoes and salsa
Stir-Fry Combos
While you don’t need a wok to create a stir fry, a nice wide skillet is helpful.
Use a high-heat oil, such as:
- canola
- Soybean
- Peanut
- avocado oil
A good place to start is by sauteing an onion – then start adding whatever you like – proteins, veggies and grains.
You can toss in a beaten egg for a little more protein and dress with a drizzle of sesame oil and a low-sodium soy sauce.
Try these combinations:
Protein
- diced tofu
- frozen shrimp (thawed)
- chicken
- leftover meat from last night’s dinner
Veggie
- broccoli
- Cauliflower
- snow peas
- mixed vegetables
Grain
- brown rice
- quinoa
- cauliflower rice (if you’re reducing carb intake)
___
All the information provided on this site is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. My Heart – What To Know is not a healthcare provider or clinic. ALWAYS consult with a qualified healthcare provider regarding any questions you may have about a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. If you think you may have a medical emergency, call 911 or go to the nearest emergency room immediately. No physician-patient relationship is created by this website or its use.
This article was sponsored by Novo Nordisk Canada. All content is created independently by My Heart – What To Know with no influence from Novo Nordisk.