Spring and the warm weather it brings is almost here, and
typically busier schedules come with it. To combat the craziness, we want to
give you some helpful ideas on quick and easy meals to bring to your table. We
have brainstormed 10 meals that follow MyPlate recommendations, as each meal
provides a protein (meat or dairy), carbohydrate, and fruit and/or vegetable.
Since March is also National Frozen Food
Month, we have incorporated at least one frozen food item into each meal
idea to help make the dish even easier on your busy schedules!
*Note: Each recipe below the images is a serving for one,
but can easily be adjusted to serve more.
Breakfast
Breakfast Sandwich Meal
Green Giant Antioxidant Blend
Veggies + Egg + English Muffin + Piece of Fruit
Approximate time: 10 min
-Scramble 1 or 2
eggs in a pan and add onto toasted whole wheat English muffin
-Heat Green Giant
Antioxidant Blend Veggies in microwave according to directions on package and add
to plate as a side
-Pair with a fruit
of choice
Topped Whole Grain Waffles
Kashi Whole Grain Waffles + Sliced Banana +
Blueberries + Honey + Walnuts
Approximate
time: 5 min.
-Toast 2 waffles according to the
directions on the box
-Add banana slices, blueberries, honey and
walnut pieces as toppings
Banana Strawberry Smoothie
Banana/Strawberry frozen mix +
Spinach + Chia Seeds + Honey + Milk (protein)
Approximate time: 5 min.
-Add 1
cup frozen sliced strawberries & bananas, 1 cup spinach, 1 tablespoon chia
seeds, ½ tablespoon honey and 1 cup milk into the blender
-Blend until smooth consistency and pour
into glass
Lunch/Dinner
Chicken, Rice, and Vegetables
Great Giant Teriyaki Steamers + Rotisserie
Chicken
Approximate
time: 8 min.
-Steam vegetables according to the
instructions on the box; add serving to a plate
-Slice Rotisserie chicken; add serving to a
plate
Butternut Squash Salad
Earthbound Butternut Squash + Frozen Broccoli
+ Sunflower Seed Kernels + Dried Cranberries + Bolthouse Farms Dressing
Approximate
time: 8 min.
-Heat butternut squash according to package
instructions; add a serving to plate
-Steam broccoli according to packet
instructions; add a serving to plate
-Sprinkle sunflower seed kernels and dried
cranberries on top
-Add your choice of Bolthouse Farms
Dressing
Salmon, Cauliflower Rice, and Broccoli
Birds Eye Riced Cauliflower + Salmon + Frozen
Broccoli
Approximate
time: 10 min.
-Heat riced cauliflower according to the
box instructions; add to plate
-Make salmon according to the directions on
package; add to plate
- Steam broccoli according to packet
instructions; add to the plate
Tilapia, Asian Style Vegetables/Grains, and Lemon
Birds Eye Asian Style Protein Blend + Frozen
Tilapia + Lemon Slices
Approximate
time: 10 min.
-Make frozen tilapia according to the directions
on the package; add to the plate
-Heat vegetable/grain mix according to bag
directions; add to plate
-Slice lemon; add slices on side of the
plate
Barbecue Veggie Pulled Pork Wraps with Red Cabbage
Morningstar Veggie Pulled Pork + Fold it
(wrap) + Barbecue sauce + Red Cabbage Mix
Approximate
time: 6 min.
-Make veggie pulled pork according to the
package- add on top of Fold it
-Add serving of red cabbage to pork
-Add barbecue sauce on top; fold wrap to
eat
Chicken, Southwest Vegetables, and Mashed Sweet Potatoes
Birds Eye Southwest Style Protein Blends +
Rotisserie Chicken + Birds Eye Mashed Sweet Potatoes & Carrots
Approximate time: 10 min.
-Heat vegetables according to
the instructions on the bag; add to a plate
-Heat mashed sweet potatoes according to the instructions on the box; add
serving to the plate
-Slice Rotisserie chicken; add serving to the plate
Dessert
Halo Top Sundae
Halo Top Ice cream (flavor of choice) +
Frozen Fruit + Sliced Almonds + Coconut Flakes
Approximate time: 5 min.
-Scoop Halo
top ice cream into a bowl
-Add frozen
fruit of choice on top (used sliced strawberries & bananas here)
-Sprinkly
sliced almonds and coconut flakes on top
We hope these meal ideas can
help get you through this busy season with time to spare! Let us know what your
favorites are! J
Until next time,
Your West Lakes Hy-Vee
Dietitians
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