I buy bags of individually flash-frozen chicken breasts and frozen veggies and keep them on hand for nights when I don't feel like spending much time cooking. I can cook a healthy, filling, low-cal, low-sodium meal in 10-15 minutes.
If you have a George Foreman grill, or can get one, I HIGHLY recommend them; they cook with no oil or fat and they cook quickly and thoroughly. My meat turns out juicy and wonderful in less time than it would take to fry it. It's great on hot days, too; doesn't heat up the house!
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To keep myself on track for the week I cook several items on Sunday to use for quick meals during the week. I boil 6-8 eggs and keep them at eye level for quick breakfasts or snacks. I cook a couple of chicken breasts and cut them up for salads or wraps. I cook some dishes like salsa chicken and turkey meatballs. This has really helped on busy weeknights to know there is a quick meal at home and no excuses to pick up fast food.9
I 26 spicy Indian food AND rice, but rice has lots of calories & pre-packaged Indian dishes don't have enough protein to satisfy me. I combine 1/2 c. brown rice (109 cal) with sauteed tofu (80 cal) & packaged Indian curry - Dal Makhani (black lentil) has 180 cal per 1/3 c serving. Total 369 cals. Spicy taste combines with protein in tofu to satisfy & fill me up, even without a LOT of rice! A side of plain yogurt with cucumbers & dill...4
Tofu is so versatile & perfect to fix for a quick meal for a single person!
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