THE PROTEIN: When you're at the grocery store, check out which meat or fish is on sale. My favorites are boneless skinless chicken breasts and the individually-packaged, frozen salmon fillets (each is only 99 cents at my store). Buy a package, use one piece for dinner, and freeze the rest.
THE COMPLEX CARB: Easy. Keep a couple boxes of 100% whole wheat pasta and/or some brown rice around.
THE VEGETABLE: Again, buy your favorite/on sale/in season vegetables from the produce aisle or farmer's market. I also like to keep a bag of frozen spinach on hand as well. That way, if everything else spoils while sitting in the depths of the fridge or languishing on the counter, there is still no excuse for scrapping your healthy ideals.
I also make sure to keep olive oil, garlic, onion, and parmesan cheese at all times.
I haven't gone grocery shopping in ages but was able to scrape a tasty, healthy meal together using half a zucchini, a random squash, tomato, onion, the last of some whole wheat rotini rattling around the bottom of the box, and a frozen salmon fillet.
Put the (thawed) salmon on a lightly greased baking sheet and rub some olive oil on it. Top with chopped onion, tomato, and pepper (or whatever seasoning you like). Bake about 15 min at 425.
Boil a pot of water, then add the pasta. Cook until tender. Serve with a little parmesan cheese on top.
Heat some olive oil and garlic in a frying pan. Chop up the vegetables, then saute them until soft. Season with salt and pepper.
I always find this meal to be quite satisfying. Plus, it's good for using up odds and ends of produce.
this looks so good! i think carbs are the most convenient for me to eat, although i often forgo them for vegetables or fruits. it's the hardest for me to get the protein and vegetables i need - there aren't very many trustworthy grocery stores around here that sell fish i could eat, and soy products are no good for me anymore because they inhibit iron absorption and i am officially anemic [!]. and vegetables.. i will try to get to the farmer's market sometime soon :]
ReplyDeleteno more soy for you? that's sad! sorry to hear about your condition. this probably means you can't donate blood anymore?? and yes... fresh fish can be sketchy. the frozen fish is pretty good but has a ton of packaging :( I'll keep an eye out for protein-rich soy-free vegetarian recipes in that case!
ReplyDeletehaha thanks! and because of you tonight i had a decadent [in my opinion] dinner: fruit smoothie [straight-up banana, orange, and pear], naan with hummus, and edamame [ok ok it's soy, but it was the only protein i could find in the apartment!]
ReplyDeleteI am so impressed with your capability in the kitchen. Come back home and cook for me!
ReplyDeleteBut I am doing okay this week. I made salmon loaf on Monday. Canned salmon is apparently the most ecological. If you persist, you can probably prepare it in an appealing manner. Cranberry sauce also helps. :)
wow . . . pretty impressive ideas. i think i'm going to liberate myself from the oppressive tyranny of cheesesteaks, burgers, and chili dogs
ReplyDelete