QUICK MEAL IDEAS

Amy Parker & Gaby

Espinoza
KSC Dietetic Interns

OVERVIEW
Introduction
Ice-breaker
Breakfast Barriers & Ideas
Snack
Quick Lunch Ideas
Balancing Race
Dinner Ideas
Quick Tips
Summary
Closing

http://www.mountainheartcares.com/nutrition-services/skin-he

TODAYS OBJECTIVES
By the end of the presentation, audience members will be able to:
1. Identify one quick meal idea for any meal of the day (breakfast,
lunch, or dinner) that you are going to try.
2. Identify one quick tip for eating quick and healthy meals.
3. Report their increased confidence about being able to prepare
quick & healthy meals from beginning to the end of the
presentation.

ICE-BREAKER
With your opposite hand or on top of your
head, draw one thing that you ate today!
Altogether:
Name
What you drew
What do you want to get out of this class?

http://imgarcade.com/1/breaking-the-ice-with-peopl

RISE & DINE WHY IS

BREAKFAST SO IMPORTANT?
Why is it so important?
Kick-starts metabolism
Gets you energized for the day
Eat healthier throughout the day
Less irritable, tired, restless

What makes it difficult for you when it comes to

eating a healthy breakfast?

http://theredish.com/img/vitamin%20c%20benefits%

BREAKFAST ITEMS TO HAVE

ON HAND
Whole grain breads & cereals
Oats
Eggs
Low fat milk
Low fat yogurt
Fresh fruits
Fresh Vegetables
http://healthlunatic.com/all-topics/top-5-must-have-foods-in-your-refrigerator/

QUICK BREAKFAST IDEAS

1. Microwaved scrambled eggs and toast & fruit
What you need:
Eggs
Milk
Low-fat

Bread
Whole wheat

Fruit
Garlic powder, S/P (optional)
http://simplytaralynn.com/2015/01/08/breakfast-a-30-minute-livingroom-workout/

QUICK BREAKFAST IDEAS

2. Microwaved Scrambled Eggs in a Burrito to-go

What you
need:
Eggs

Green
peppers

Milk

Spinach

Wrap

Cheese

Whole wheat

Salsa
http://theliveinkitchen.com/2014/04/21/five-minute-breakfast-burrito/

Low fat

QUICK BREAKFAST IDEAS

3. Whole Grain Oatmeal with Fruit & Cinnamon

What you need:

Quaker instant
oatmeal (plain) OR
Quaker old
fashioned oats
Fruit
Cinnamon
Milk (optional)

http://www.medicaldaily.com/benefits-oatmeal-why-you-should-add-power-food-your-high-fiber-diet-328788

QUICK BREAKFAST IDEAS

4. Muesli with Fruit, Nuts, and Cinnamon

What you need:

Oats
Milk
Low fat

Your choice of nuts/seeds

Sliced almonds, walnuts,
sunflower seeds

Sliced banana, blueberries,

strawberries

https://en.wikipedia.org/wiki/Muesli

QUICK BREAKFAST IDEAS

What you need:

5. Yogurt Parfait

Fruit

Yogurt

Blueberries
Blackberries
Raspberries
pear

Greek
Low-fat
Plain or vanilla

Granola
Low-sugar
Make your own!

Cinnamon/nutmeg
http://www.vegkitchen.com/recipes/fruit-and-yogurt-parfaits/

Serving Size

SNACKIN
Calories

1 slice
42

Fat(g)

Carbohydrate(
g)

Fiber(g)

~1

Protein (g)

~1

http://www.healthyfig.com/orange/

Other:

Vitamin C
Calcium

https://www.freshdirect.com/pdp.jsp?productId=dai_total_0_plain_01&catId=d
http://www.organiclifestylemagazine.com/cinnamon-ceylon-vs-cassia-health-benefits-and-

LUNCH
Re-energizes the body
Helps to keep your focused and concentrated
Keeps your metabolism going
No growling stomachs!

Skipping could cause overeating later

Incorporate protein to help you feel full
Balance your plate

Lunch helps us take a mental break

https://plus.google.com/11640330981089675139

ON HAND LUNCH ITEMS

Whole grain breads and wraps
Mixed greens
Fresh fruit
Eggs
Packaged fish
Tuna, sardines

Canned beans
Nuts & Seeds

http://jend.ca/healthy-pantry-essentials/

QUICK LUNCH IDEAS

1. Grilled Cheese with Tomato and
Spinach

What you need:

Instead of butter:

Whole grain bred

Canola oil OR

Low-fat cheese

Olive oil

Spinach

*Let it heat up
before you place
the sandwich on the
pan to make it
crispy!

tomato

http://supperforasteal.com/spinach-tomato-and-pesto-grilled-cheese/

QUICK LUNCH IDEAS

2. Tuna over greens with fruit on the side

What you need:

Tuna

Mixed greens

Balsamic
vinaigrette

Your choice of
vegetables

Fruit as a side
Your choice

Tomatoes
Onion
Cucumbers
peppers
http://www.derekoncastiron.com/2011/08/recipe-quick-tuna-salad-overmixed.html

QUICK LUNCH IDEAS

3. Grilled Hummus & Caramelized Onion Sandwich

What you need:

Whole grain or
multigrain bread
Hummus of your
choice
Plain
Garlic

Sweet onion
Salt and pepper
Hot sauce (optional)

QUICK LUNCH IDEAS

4. Vegetarian Quesadilla

What you need:

Whole wheat wrap
Black beans
Low-fat cheese
Corn
Spinach, kale, basil
http://cookingmatters.org/recipes/black-bean-and-vegetable-quesadillas

QUICK LUNCH IDEAS

5. Egg-white Omelet

What you need:

Eggs
Egg white products available

Tomatoes
Onion
Broccoli
Top with feta
http://healthyrecipesblogs.com/2013/02/08/egg-white-omelet-recipe/

THE BALANCING ACT-IVITY

1. Break up into small groups
2. Each group gets one plate
3. When we say GO groups will create a balanced plate for
breakfast
o Repeat again for lunch
o Repeat again for dinner
4. The group which finished the quickest, the most times will
win a special surprise!
5. Lets get balanced!

http://www.clipartbest.com/balancing-scales-p

DINNER!
Dinner is also important
Good time to add in food groups you missed during the day
Try to eat at least 2-3 hours prior to sleep

Create a balanced plate

Incorporate at least 3 food groups
Protein, vegetables, whole grains

Switch it up!
Dinner doesnt have to be traditional

http://www.blackenterprise.com/lifestyle/411-11-ways-to-save-the-earth-%e

ON HAND DINNER ITEMS

Whole grains
Wraps, breads, brown rice, quinoa

Frozen vegetables
Already cooked meats
Frozen fish
Canned beans
Low-fat cheese and dairy
Frozen fruit (dessert)

http://lifefitnessbydane.com/2014/09/10/eat-eat-eat/

QUICK DINNER IDEAS

1. Turkey Taco Salad
Your choice of
toppings could
include:
Olives
Shredded cheese
Avocado
Sour cream

What you need:

Lean ground turkey
Mixed greens
Canned beans
Corn tortilla chips
Salsa
http://www.realsimple.com/food-recipes/browse-all-recipes/turkeytaco-salad

QUICK DINNER IDEAS

2. Pasta Primavera
What you need:
Whole grain pasta
or spaghetti
Frozen medley of
vegetables
Salad dressing or
tomato sauce
http://www.health.com/health/recipe/0,,00420000010206,00.html

QUICK DINNER IDEAS

3. Shrimp Stir-Fry Over Brown Rice
What you need:
Brown rice or quinoa already
cooked
You can find this in the store!

Frozen (or fresh) shrimp

Frozen Vegetables
Make your own sauce
Balsamic vinaigrette
Soy sauce
http://cookdiary.net/shrimp-stir-fry/

*Be careful with sauces that come in

the bag!

QUICK DINNER IDEAS

4. Spinach and Ham Muffin Pizzas

What you need:

Other toppings:

English Muffins

Mushroom &
Broccoli

Tomato Sauce

Green pepper &

onions

Ham
Spinach
Cheese

Ham & Pineapple

https://www.pinterest.com/boyle1544/diabetic-sandwiches/

Basil & mozzarella

QUICK DINNER IDEAS

5. Chicken Caesar Salad (or wrap)

What you need:

Mixed Greens or Romaine
Already cooked grilled chicken
Sliced cheese
Croutons or carrots
Lite Caesar Dressing
http://www.vegetarianfoodlab.com/vegetarian-grilled-chicken-caesar-salad/

Whole grain wrap (optional)

TIPS FOR COOKING SIMPLY &

HEALTHY
Buy frozen
Fruit, vegetables, or shrimp

Buy canned
Look for low-sodium choices

Use a microwave
Make extra and freeze or use leftovers
Switch it up breakfast for dinner
Keep your kitchen stocked with fruits and vegetables
You are more likely to eat what you have on hand

Plan & prepare AHEAD!

http://fallenfruit.org/the-pommegranate-is-a-symbol-of-marriage-a

P.S.THINGS TO REMEMBER
1.Plan ahead of time
2.Stock your kitchen/pantry
3.Switch it up
It is possible to eat quickly & healthy!

http://www.care2.com/greenliving/11-ways-to-boost-your-lymphatic-system-for-gr

REVIEW
1. Share one idea for any meal that you are planning to try
after this presentation.
2. Tell us a tip you will use to help you prepare quick &
healthy meals.
3. Altogether, how confident are you that you can now
prepare quick & healthy meals?
1.
2.
3.

Not very confident

Somewhat confident
Very confident

THANK YOU!

Questions or Comments?

REFERENCES
http://www.todaysdietitian.com/newarchives/090111p44.shtml
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/food-t
ips/quick-meal-ideas
/
Brown, J. Nutrition through the Life Cycle. 5th edition, 2013.
Krauses Food and the Nutrition Care Process, 2014.
American Diabetes Association, www.diabetes.org
http://www.todaysdietitian.com/newarchives/010614p10.shtml
http://www.todaysdietitian.com/newarchives/090111p44.shtml