Quick & Easy Meals

Written By Emily Fentie, RD

There can be a lot of reasons why someone may need meals that are quick, easy and accessible. It may be due to an abundant schedule, navigating a chronic illness or living with a disability, just to name a few. 

This concept of simple, convenient and nourishing meals is up there on top requests we receive from clients. It makes so much sense individuals are looking for this when food can feel overwhelming, or the yummy meals we see on our social media are elaborate 10+ step recipes.

Quick and easy meals are going to look different based upon how your brain works, what your ability is and your own unique food preferences.

Today we are going to explore assembly meals. When I think about what makes up an assembly meal, there’s a few criteria that come to mind.

1. There is no cook step involved, and if there is, it is a microwave.

2. Less than 5 ingredients.

3. It can be assembled in 10 minutes or less.

4. It includes ingredients or foods that I typically always have on hand.

Consider…

What is your criteria for a meal to be considered quick and easy?

Here are a few go-to assembly meals our dietitians lean into during those busy weeks, or days when turning on the stove is just too much.

1. Peanut butter honey sandwich with apple

   • What you’ll need: 2 slices of bread, 1 apple, peanut butter & honey

2. Chicken or chickpea, salad wrap

   • What you’ll need: bagged salad of your choice, chicken (precooked, rotisserie or canned) OR canned chickpeas & 12inch wrap

3. Yogurt, berries and granola

   • What you’ll need: your favourite yogurt, fruit (fresh, canned or frozen) and granola OR cereal

4. Cottage cheese, tomatoes, crackers or toast

   • What you’ll need: cottage cheese, tomatoes, crackers OR 2 slices of bread

5. Cheese, deli meat, crackers, fruit (AKA at-home charcuterie!)

   • What you’ll need: cheese, deli meat, crackers OR baguette & fruit (fresh, dried or canned)

Keep in mind, we all have our own food preferences and our own unique nutrient needs. Some may need to add more to each of these meals for it to be satisfying to their preferences and needs.

Use these ideas as a guide for times when cooking is feeling overwhelming or when “nothing sounds good”. Your body is worthy of regular and consistent nourishment, even if nothing sounds good - your body still requires fuel and is worthy of being nourished.