If you pre-cook large meals like soups,stews etc and freeze them you can just re-heat in microwave with no problem. I also love a good sandwich, with say about 3 ounces of turkey or lean roast beef,and loaded with veggies and a salad and a glass of milk or juice.
Stir-frys are quick too, slice meat ahead of time and put in freezer bags then you just have to dump and cook, and always have cut veggies in the freezer too or buy the stir fry vegetable mix you can find in the freezer section, saves a lot of time. From freezer to table in minutes, add a bit of low sodium soy sauce, a bit of hoisin sauce (chinese bbq sauce) to some water and add a bit of corn starch to thicken and when the meat and veggies are almost cooked put the sauce over it all and stir it up together, to coat and keep stirring for about 5 to 10 minutes, to thicken the sauce and serve over brown rice or whole wheat or buckwheat noodles.
I make a pasta salad with whole wheat macaroni, and some type of seafood, either shrimp, canned tuna or salmon and a can of white or cannelli beans, make an dressing with some oil, garlic and balsamic vinegar and some basil and oregano (dried is fine) and pour over and let sit for about 10 minutes after tossing together, serve with a green salad or soup and you've got dinner.
I've got lots of other ideas.
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