Mix & Match Guide for Quick, Nutritious Meals
Your mix and match guide for putting together quick, nutritious meals using convenient options. Organized by food group plus samples for each meal, you’ll always have a back up when you need a meal in a pinch!
Protein:
Canned tuna/salmon
Rotisserie chicken
Frozen veggie & bean burgers
Chicken sausage
Frozen shrimp, shelled, deveined
Tofu
Tempeh
Eggs
Canned beans
Fruits/Veggies:
Frozen veggie medleys
Frozen riced veggies Frozen spiralized veggies
Canned fruit in 100% juice
Applesauce/pear sauce cups
Unsweetened dried fruit
Pre-washed lettuce, greens
Pre-cut veggies, fruit
Starches:
Microwavable rice, quinoa
Frozen rice, quinoa
Par-baked pizza crust
Whole grain tortillas, wraps, breads, flatbread
Low sugar granola, cereals
Quick cooking oats
Dairy:
Shredded cheese
Sliced cheese
Cheese sticks
Yogurt cups
Milk
Fats/Sauces:
(choose lower sugar options with minimal additives)
Bottled salad dressing
Simmer sauces like tikka masala
Jarred tomato sauce
Jarred pesto
Prepared guacamole
Jarred salsa
Nut butters
Nuts
Seeds
Hummus
Tahini
Sample Meals:
Breakfasts
Frozen waffles (like Kodiak cakes) + almond butter + hard boiled eggs + canned pears
Quick cooking oats + dried fruit + nuts + milk
Yogurt + frozen, defrosted berries + low sugar granola/cereal
Lunch
Canned tuna + mashed avocado + greek yogurt + lettuce + whole grain wrap + side canned pineapple chunks
Rotisserie chicken + salad kit + dressing + side pear sauce
Black beans + lettuce + salsa + cheese + prepared guacamole + whole wheat tortilla
Dinner
Chicken sausage + peppers and onions (frozen, precut) + microwavable quinoa
Flatbread pizza crust + jarred tomato sauce + shredded mozzarella + frozen broccoli (defrost and squeeze extra moisture out before topping pizza) + side salad from pre-washed greens + dressing
Shrimp + frozen stir fry vegetables + microwavable rice + low sugar stir fry sauce
That’s already 9 meals you can make combining the convenient foods listed above! What else can you come up with?