Nutrition Articles

Stay Consistent With the 'Go-To' Meal

Food for When You're Out of Ideas


These meals should be quick, but still have nutritional benefits. Here are a few of our suggestions:
  • Peanut butter and jelly is an old favorite that’s even better when served on toasted whole wheat bread.
  • Pita pocket sandwiches are delectably stuffed with veggies and healthy lunch meat. Its shape is perfect for eating on-the-go. For some variety, try a whole grain bagel sandwich.
  • Peas and tuna are a breeze. Open a can of each, mix, microwave, and you’re set. For a little more flavor, jazz it up with some spices or more vegetables.
  • Oatmeal isn’t just for breakfast! Heat some up for any meal of the day. With so many flavors to choose from, you don’t need an excuse to get this boost of fiber.
  • Beans and brown rice cover two of your main energy sources. The protein in the beans fuels your muscles, while the complex carbs in the rice provides lasting energy. To save time, try a quick-cook variety of brown rice.
  • Low-sodium soup and crackers will fill you up fast. Add some fresh or even canned vegetables for more nutrients.
  • Whole wheat pancakes taste great, no matter what time is blinking on the clock. With a powdered mix, you can be flipping some hotcakes in a flash. To save more time, toast frozen whole wheat waffles.
  • Chicken burritos are probably easier to make than you might think. Heat chicken, beans and vegetables, and wrap them in a whole wheat tortilla. Sprinkle on low-fat cheese and you’ve nearly hit all of the major food groups with one bite.
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About The Author

Liz Noelcke Liz Noelcke
Liz is a journalist who often writes about health and fitness topics.

Member Comments

  • My go to meals choices: eggs, rice, zuchini and mushrooms, quesadillas, fish if have on hand. I like to have cooked chicken shredded on hand to use in salads, sandwiches, ect. - 3/2/2015 12:49:37 PM
    A few eggs and a little cheese make a great meal. - 8/11/2014 2:26:32 PM
    I like making a pita pocket stuffed with steamed broccoli, shredded cheese and a bit of salsa. And throw in some sour pickles. Also a green pepper boiled, cut top off, and put shredded chicken in with a spoonful of spaghetti sauce. And there's always a Healthy Choice boxed dinner, a good go to. Lower in sodium. - 1/12/2014 12:53:00 AM
  • Great article. Brown rice and broccoli and bake chicken. - 12/4/2013 5:26:58 PM
  • yeah this is the kind of article I like
    - 10/11/2012 2:55:03 PM
  • Tuna salad sandwich is a go-to for us. Pile it on a high fiber bread!

    Or, rub a little oil on a baked potato and rub a little sea salt on it. Bake in the oven so the skin is crispy and top it with Amy's Organic Black Bean Chili and a little low fat shredded cheddar. SUPER FILLING. - 11/5/2011 12:45:54 PM
    These are great ideas. My only concern is the sodium content of canned foods so this should not be something that is done regularly. - 10/3/2011 6:03:17 PM
  • I keep Fiber One wraps in the fridge and there are all kinds of things you can do with them. Yesterday I put Weight Watchers cream cheese with a little salsa and a handful of fresh spinach on a wrap. Yummy. Hummus works well in them. I also put Cabot 50% reduced fat cheese, cucumber slices, tomato slices, a squeeze of lemon and a tiny drizzle of olive oil. I really love adding argula or fresh spinach. This works on toasted whole wheat bread, too. Some of these things may sound strange, but as I've made changes toward healthy eating, I crave healthy food more now. Oh, and you can get individual servings of salmon in a pouch. I've put that in a wrap, too. lol - 7/27/2011 10:49:07 PM
  • Our favourite quick meal, especially in the summer is a veg. "taco" salad. Fresh spinach, (sometimes lettuce) and whatever other fresh salad veggies I have on hand: cucumber, tomatoes, avacado, bell peppers, olives. Next I crunch a few low-sodium corn chips on top, next a layer of beans (sodium-free black beans for hubby and I, baked for my kids, sometimes refried as a treat for my older child and I). The kids sometimes eat the veggies first and then use the chips whole to scoop up the beans. Hubby and I eat ours with salsa and a smaller drizzle of a naturally lower fat dairy-free dressing. This could of course be made with beef/chicken, cheese, and sour cream/plain yogurt. My kids LOVE this meal and they can both be very picky eaters, they have even learned to love spinach. Somtimes I'll put this into wraps instead of using the chips.

    A smoothie and WW toast or a WW toasted english muffin is another summer favourite. I buy lower sugar jams and spread the PB really thin.

    WW pita pizzas are really tasty and way quicker than making a crust from scratch. With a generous portion of sauce (I sometimes just use spaghetti sauce) and lots of fresh spinach, bell peppers, mushrooms, tomatoes and sometimes pineapple I don't miss the cheese at all. (if you try this keep an eye on them as they burn easily).

    Tonight we had Schneider's Oh Natural "Chicken" burgers on WW burger buns, they are really tasty but high in sodium (and a bit pricy) so I don't serve them often.

    - 7/26/2011 12:53:07 AM

    I like the idea of keeping things stocked for an easy last minute meal. Sometimes it's fun to create a meal with what you have on hand. Then there are evenings when what I need is a no brainer meal idea. - 7/25/2011 10:11:42 PM
  • NANA717
    Great ideas! Thanks! I always have eggs on hand, can always do something with them, in a pinch. - 7/25/2011 10:48:54 AM
  • My quick go to meal is a protein fruit smoothie. Throw 1 cup of frozen strawberries and 1/4 cup blueberries in blender with cup of water and 1 scoop Supplement RX vanilla protein and it's a thick sweet smoothie! Very filling too. - 7/25/2011 10:36:25 AM
  • CAH121
    My go to meal is a bean broth: sweat and onion (and garlic if you have any) in a smidgen of oil for a couple of minutes then add a tin of chopped tomatoes, a tin of beans (any but I find cannellini work best) and some paprika then simmer for about 10 minutes. You can also had some salami or ham and other vegetables to make is more substantial. It's good because the main things (tomatoes and beans) are tinned and so you can always have them on hand. - 7/25/2011 10:17:16 AM
    We keep frozen veggie burgers in the freezer at all times, we well as frozen veggies. Throw - 7/25/2011 10:07:52 AM
  • Oh another one I thought of is an egg mcmuffin. Scramble an egg and put on a toasted muffin (or I have used a thin bun too and just as good) and add a little shredded cheese. Quick and easy! - 7/25/2011 9:43:52 AM

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