Lazy Healthy Meals and Snacks

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This guide is for the days your fridge is almost empty, you don’t have a lot of time, or cooking feels impossible. When you have convenient foods available you can still eat balanced, without making everything from scratch.

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Breakfast

Greek Yogurt Breakfast Bowl

Greek yogurt cup + handful of granola or trail mix + optional berries.

Protein Shake + Fruit

Pre-made protein shake or smoothie + apple or cup of berries. Orgain, OWYN, SlimFast, Boost, and Atkins all carry pre-made shakes with options providing at least 20 g of protein.

Cottage Cheese + Fruit

Cottage cheese cup + fresh fruit or applesauce cup + optional nuts or seeds.

Hard-Boiled Egg Breakfast Plate

Pre-cooked hard-boiled eggs + whole-grain toast or crackers + fruit.

Peanut Butter Banana Toast

Whole-grain bread + peanut or almond butter + banana + top with ground flax seeds

Overnight Oats

Ready-made overnight oats + Greek yogurt or protein shake + berries.

Breakfast Wrap

High-fiber tortilla + pre-cooked hard-boiled eggs + cheese + salsa.

Cottage Cheese Toast

Whole-grain toast + cottage cheese + Everything seasoning + tomato slices or fruit.

Microwave Egg & Avocado Toast

Pre-cooked or microwaveable egg + whole-grain toast + avocado + Everything seasoning.

Frozen Waffles + Protein

Frozen whole-grain waffles + Greek yogurt or cottage cheese + berries + nut butter.

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Lunch

Tuna or Salmon Cracker Plate

Canned tuna or salmon pouch + whole-grain crackers + baby carrots or raw broccoli.

Turkey & Cheese Roll-Ups

Deli turkey + cheese + high-fiber tortilla or whole-grain crackers + baby carrots or fruit.

Cottage Cheese Lunch Bowl

Cottage cheese cup + fruit + whole-grain crackers + nuts or seeds.

Hummus Snack Plate

Hummus cup + baby carrots + bell peppers + whole-grain crackers or pita + cheese stick or hard-boiled egg.

Rotisserie Chicken Wrap

Pre-cooked rotisserie chicken + high-fiber tortilla + bagged salad or shredded lettuce + hummus, avocado, or guacamole.

Deli Chicken Salad Plate

Pre-cooked chicken + whole-grain crackers + baby carrots + fruit + hummus.

Tuna Salad Wrap

Tuna packet + high-fiber tortilla + hummus or avocado + bagged greens.

Turkey Sandwich

Whole-grain or high-fiber bread + deli turkey + cheese + mustard + pre-cut vegetables or fruit.

Chicken Sausage + Frozen Vegetables

Pre-cooked chicken sausage + frozen vegetables steamed in the bag. Microwave the sausage if desired + optional microwaveable rice or quinoa.

Black Bean Cauliflower Rice Bowl

Canned black beans + bagged cauliflower rice you can microwave + salsa + guacamole cup.

Microwave Rice & Tuna Bowl

Microwaveable brown or wild rice + tuna pouch + frozen vegetables + salsa or low-sodium soy sauce.

Microwave Bean & Cheese Bowl

Canned black or pinto beans + microwaveable rice + shredded cheese + salsa + guacamole.

Avocado Toast

Frozen or whole-grain bread + avocado + Everything seasoning + optional hard-boiled egg or turkey slices.

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Snack

Nut Butter + Whole-Wheat Bread

Nut butter packet + slice of whole-wheat bread.

Trail Mix

Handful of trail mix.

Roasted Chickpeas

Handful of roasted or air-fried chickpeas. If you have time, season with ranch or BBQ seasoning.

String Cheese + Fruit + Nuts

Low-fat string cheese + fruit + nut of choice.

Hummus or Guacamole + Vegetables

Hummus or guacamole cup + baby carrots + bell peppers + optional tortilla chips.

Protein Bar

Protein bar with at least 10+ g of protein. Read the label.

Greek Yogurt + Fruit

Greek yogurt cup + berries or another fruit.

Hard-Boiled Egg + Fruit

Hard-boiled egg + apple, orange, grapes, or berries.

Tuna Packet + Crackers

Tuna pouch + whole-grain crackers.

Edamame + Fruit

Ready-to-eat or microwaveable edamame + fruit.

Apple + Nut Butter

Apple + peanut or almond butter packet.

Cottage Cheese + Fruit

Cottage cheese cup + fruit or applesauce.

Pre-Cut Vegetable Combination

Pre-cut vegetables + hummus, tuna, turkey, cheese, or hard-boiled eggs.

Microwaveable Grain Combinations

Microwaveable grains + canned beans, tuna or salmon, pre-cooked chicken, frozen vegetables, salsa, or guacamole.

Frozen Vegetable Combinations

Frozen vegetables + chicken sausage, frozen veggie burgers, pre-cooked chicken, canned beans, or microwave rice.

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Dinner

Rotisserie Chicken Plate

Ready-made grocery store (or your favorite brand) Rotisserie chicken + pre-cut vegetables + microwaveable grain or whole-grain bread + hummus or guacamole.

Turkey & Cheese Plate

Deli turkey + cheese + whole-grain crackers + baby carrots + fruit + hummus.

Tuna & Avocado Plate

Tuna pouch + avocado + whole-grain crackers + pre-cut vegetables.

Hummus & Chicken Wrap

Hummus + pre-cooked chicken + high-fiber tortilla + bagged greens + bell peppers.

Cottage Cheese Dinner Bowl

Cottage cheese + cherry tomatoes + cucumber + avocado + whole-grain crackers or toast.

Frozen Veggie Burger + Sweet Potato Fries

Frozen veggie burger + frozen sweet potato fries + optional frozen vegetables or salad.

Frozen Stir-Fry Bowl

Frozen stir-fry vegetables + leftover or microwavable rice + soy sauce or teriyaki sauce + optional pre-cooked chicken, shrimp, tofu, or edamame.

Protein-Packed Frozen Meal

Frozen meal with at least 20 g protein + mixed greens salad, frozen vegetables, or fruit.

Microwave Chicken & Rice Bowl

Pre-cooked chicken + microwaveable rice + frozen vegetables + salsa or sauce.

Microwaveable Lentil Bowl

Pre-cooked lentils + microwaveable rice or quinoa + frozen vegetables + hummus or avocado.

Quesadilla

High-fiber tortilla + shredded cheese + canned black beans + salsa + guacamole.

Pre-Cooked Chicken or Turkey Combinations

Pre-cooked chicken or turkey + microwaveable grains, frozen vegetables, bagged salad, whole-grain wraps, avocado, or salsa.

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Always Keep These Handy

These options last long in your kitchen, and come in handy when fresh groceries are low. Always keep at least two options handy.

Shelf-Stable Foods

• Canned tuna

• Canned salmon

• Canned chicken

• Canned beans

• Canned chickpeas

• Peanut butter

• Oatmeal packets

• Cracker

• Nut butter

• Shelf-stable protein drinks

• Protein bars

• Instant oatmeal

• Microwave rice

• Microwave quinoa cups

• Whole-grain crackers

• Trail mix

• Applesauce cups

• Tuna or salmon pouches

Freezer Foods

• Frozen vegetables

• Frozen berries

• Frozen waffles

• Frozen bread

• Frozen veggie burgers

• Frozen sweet potato fries

• Frozen stir-fry vegetables

• Frozen meals

• Frozen edamame

Long-Fridge-Life Foods

• Greek yogurt

• Cottage cheese

• Eggs

• Pre-cooked chicken sausage

• String cheese

• Apples

• Oranges

• Plums

• Baby carrots

• Bell peppers

• Cabbage

Convenience Foods

• Pre-cut vegetables

• Bagged salad

• Rotisserie chicken

• Pre-cooked chicken

• Pre-cooked hard-boiled eggs

• Hummus cups

• Guacamole cups

• Deli turkey

• Deli chicken

• Microwaveable grains

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