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What To Cook When You Have No Time


The prospect of cooking a meal after a long day may entice you to stop by the drive-through. But don't let that idea take over your diet. Even if you don't have time (or energy! ), these quick tips on what to cook when you don't have time will help you whip up something satisfying and well-rounded.

Turn on the batch cook.

Making a large meal (more than one serving) with the intention of saving the extra for a later meal is known as batch cooking. It not only saves you time, but it can also assist you in sticking to a healthy eating plan and a budget.


Set aside at least one day per week to go grocery shopping and prepare your meals. If you work during the week, Saturdays and Sundays are frequently ideal. Also, if you don't already have it, get some food containers or Tupperware.


Sheet pan meals are a great way to batch cook with little prep and cleanup. You only need an oven and a sheet pan. You prepare all of the ingredients and cook them all at the same time. Keep in mind that you should use ingredients that require a similar amount of time to cook, such as chicken with root vegetables.


Then double up and dig in.

When you do have time to cook, double the portions and prepare enough for leftovers. If you get tired of eating the same thing over and over, make a meal out of some of the ingredients. For example, suppose you cooked the grilled chicken with the root vegetables listed above. If you have any leftover chicken, you can make a warm chicken salad for lunch the next day.


If you want to simplify your life, don't worry about repeating meals. Depending on how much variety you want, choose three to six main meals. Change up the ingredients in your recipes to make them work for you. For example, if you run out of rice the night before, substitute quinoa or whole-grain pasta of similar porosity.


Stock up on grocery store shortcuts.

Sugar, fat, and sodium are commonly found in highly processed foods, and these can increase the risk of certain diseases and obesity. Food processing, however, also includes freezing, drying, canning, and partially cooking foods.


Supermarkets have a plethora of these options, which can make your life a little easier. It's sometimes worth the extra dollar to get something partially prepared. Keep these supermarket shortcuts on hand to help you quickly prepare a "something out of nothing" meal.


  • Brown rice that has been partially cooked or whole-grain couscous

  • Beans or legumes in cans

  • Vegetables, frozen or canned

  • Either tofu or eggs

Consider the following scenario: you arrive home after a long day at work. Instead of ordering delivery, combine the above ingredients in a rice and bean bowl with vegetables and over-easy eggs.


Breakfast and snacks should be a no-brainer.

Breakfast is frequently referred to as the most important meal of the day because it provides energy and calories to get you going for the rest of the day. When you wake up in a hurry, however, it is easy to forego it in favor of a mid-morning doughnut and coffee.


Maintain a stock of healthy foods that can be easily mixed and matched. Do you leave the house first thing in the morning? Stock up on healthy granola bars, nuts, and fruit (apple, banana, and unsweetened dried fruit).


Among the healthy ingredients are:

  • Plantings (chia, sunflower, or pumpkin seeds)

  • Oatmeal or low-sugar cereals made from whole grains

  • Nuts or nut butter (almonds, cashews, walnuts) (peanut, almond)

  • Milk or low-fat Greek yogurt

  • English muffins or whole grain bread

  • Fruit that is still in season

  • These can be used for quick and healthy breakfasts as well as snacks.

Just stir-fry.

A quick stir-fry is ideal for a quick-cooking session. This is also beneficial if you are single or supporting a family. A pan, a protein (eggs, tofu, shrimp, fish, or chicken), and rice or noodles are all you need (optional). Then add your favorite spices and seasonings.


Begin by cooking your protein in a pan heated to medium-high heat. If you're using animal protein, such as eggs or meat, make sure it's completely cooked. Place the protein on a plate.


Add the chopped vegetables and a splash of water to the pan. Depending on the type of vegetable, cook for a few minutes while constantly stirring. Return the protein to the meal and toss well with your preferred sauce or seasonings. If desired, serve with a grain such as whole grain rice.


Last but not least

You won't have to waste time wandering aimlessly around the supermarket or staring off in the kitchen after a long day if you know how to prepare your meals. Cooking does not have to be difficult.


Unless you want to channel your inner chef, preparing healthy meals should be simple, quick, and painless. With a dash of creativity and a scoop of prep time, you'll be whipping up a nutritional masterpiece before you can say bon appétit!



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