Fast Meals

Easy Grab and Go Meals

 The following is a list of “Go To” Meals that the ladies in our group have contributed.  There are some great ideas here!

Amy Mair

Things I like to take with me when I’m out or at home due to my dislike of cooking:

carb: banana
protein and fat: 10-15 almonds
Snack: cucumber slices
Lunch time:
1/4 cup raisins (carb)
10 cashews (protein and fat
or 2 slices of turkey from the deli wrapped in a couple lettuce leaves
carrot sticks and a little container of 1-2 tbsp PB
There’s just some of what I like to have. Hope this is helpful.
 Natalie Ellis
Frozen tilapia with lemon pepper, 5 min in microwave. a ton of cabbage, tomatoes, green peppers, splash of lemon juice. whatever healthy carb (usually a corn tort) couple of nuts. that is my favorite, fast meal
Grape nuts and cottage cheese
subway! 🙂 turkey breast on wheat with a LOAD of veggies–TOASTED oh and vinegar
Amanda Welch
For breakfast I always have a bowl of steel-cut oats or cracked wheat cooked and waiting in the refrigerator. I warm some up, toss in a handful of almonds and a splash of milk. I poach two egg whites in the microwave for the protein portion. It takes less than 2 minutes to make this meal.
I also make a batch of the whole wheat banana pancakes and keep them refrigerated for a quick warm-me-up breakfast. Spread them with a little peanut butter and they are extra yum!
For lunch I always have canned chicken on hand. I use it in salads, sandwiches or eat it plain with a little salt.
For dinner I talked my husband into taking a lean roast and slicing it paper thin. I froze it in small portion bags. I thaw it, saute it with onions, green and red peppers and banana peppers that I bottled last year. Add some brown rice and you have a great healthy meal!
My staple in-between meals are apples and string cheese or greek yogurt with berries and a handful of almonds.
I make whole wheat pancakes every Saturday morning and save the extras too, but I’m going to try your recipe using the banana. I spread mine with fat-free Cool Whip and fresh fruit.   –Judy Clinger Rose
Teresa Bruce
Breakfast: Always like lite fat-free yogurt with some yummy organic light granola with flax that I found at Costco.
Lunch: Apple & string cheese
Dinner: Salad salad salad
 Michelle Warren
String cheese and whatever fruit I have on hand is my quickest and most common go to meal. To help save on cost of string cheese I buy a brick of mozzarella cheese and cut it into 1 oz pieces and then store them in the fridge so I can just grab one when I am on the run or just need a meal now!
Peanut butter and honey sandwich on Bountiful Baskets Honey Whole Wheat Bread is one of my favorites.
I love cottage cheese sprinkled with pepper and tomatoes or pears.
Ready to eat veggies (prepared in advance -washed and cut up)that I can just grab whenever I am hungry.
Bonus is that I find that if I have things prepared in advance the kids will snack on it as well.
For a quick breakfast I also make oatmeal w/ 1 tsp agave and have string cheese on the side.
Deanne Bradfield
#1 Low fat cream cheese with peanut butter and honey on whole wheat bread,or english muffin, etc. and carrots.
#2 Dry cheerios ( to satisfy my craving for popcorn) with Almonds, and a Cheese stick. Celery or Carrots.
#3 A quesadilla with a whole wheat tortilla and low fat cheese and onions melted in the micro wave. Yummy. Add some cherry tomatoes or free veggies, and you are out the door.
 Lisa McDonald
I like Greek yogurt with all bran cereal sprinkled in, with 6-8 pistachios
Toasted bagel thin with low fat cream cheese and an apricot
Cook up some salmon fillets and then warm them up for lunch at work or dinner at home when tired or in a hurry, add a salad with little mozerella balls and slivered almonds.
Half a banana and a hard boiled egg.
 Amanda Welch
I know I already posted my go-to-meals but here is another easy meal that I use a lot. This is a spin off on a tinfoil or milk can dinner. I LOVE to grill so of course this is done on the grill.
– Peeled and de-veined shrimp
– par-boiled red potatoes
– par-boiled corn on the cob (cut into 3-4″ pieces or broke in half)
– Chopped cabbage
– Old Bay seasoning

Place all of the above ingredients in a piece of aluminum foil approx. 12″ long. Sprinkle the Old Bay on everything. We make ours individually so I get my portions correct. Fold the foil into a pocket. I normally add another “pocket” of foil around mine so nothing leaks out. Grill on a hot grill 2-3 minutes per side or until the shrimp is done. I put a few squirts of spray butter on mine and it’s ready to eat.
Hope you try this and enjoy it as much as we do.

 Tiffany Bingham
Breakfast is usually an one egg white with one egg omlete filled with onions, peppers, a slice of 98% fat free deli meat, & mushrooms. With a price of fruit.
Lunch : tuna fish sandwich on slice of whole wheat bread with lots of veggies
Dinner: fajitas on corn tortillas.
Treat: a sugar free popsicle brand fudgesicle. It only takes 40 calories out of my 100 & still satisfies my sweet tooth.
You can try mixing your tuna with laughing cow cheese.  –Connie Lancaster
 Shirley Jogensen
Asparagus spears wrapped with thin deli ham grilled (I use my George Foreman grill) Don’t grill too long. I make honey mustard with 2 tablespoons mustard, 1 teaspoon honey, to dip them in. I have these made up in my fridge. I can eat them hot or cold. Add some veggies and a fruit and this is my lunch at work.
A favorite snack of mine is Wasa crisp’n light 7 grain crackerbread. These are the size of a full sheet of graham crackers and have 20 calories per cracker. I use 3 crackers, a wedge of The Laughing Cow light cheese and very thin sliced cucumbers. 95 calories great snack
For breakfast I use cascade whole wheat english muffin toasted spread honey mustard on it. Fry an egg white with touch of olive oil I cut the egg in 1/2 and put it on each 1/2 of muffin and add 1 slice Canadian bacon on each and have my own version of an Egg McMuffin.
If I need sweet treat I keep sugar free jello I have made in my fridge and add a squirt of canned light whip cream.
The Wasa crackers are great to use for crunch with salsa or bean dip. You can put tuna on them for a sandwich.
We have Winco here and you can grind your own peanut butter. All that is in it is peanuts and you can do as little or much as you want. I use it with my celery or an apple often at work
 Lxi Weber
#1 Sandwiches! Fast and easy. I just do something simple: Mustard, lettuce/spinach, deli turkey, mozzerella cheese.
#2 Clif Builder’s Bars. I love them. Easy to take on the go, and it fills me up.
#3 Kashi Cereal. My favorite is Honey Almond Flax. I love cereal in the morning, but I also love eating cereal while watching a movie at night.
 Becky Jorgensen
1. String cheese, 1 serving if L2W legal crackers, with turkey lunch meat
2. Low carb whole wheat tortilla, canned chicken, lettuce, celery, & 1/2 TBS blue cheese yogurt dressing
3. Chocolate protein powder, 1/2 banana, 1TBS natural peanut butter, 1/4 c almond milk, ice & water blended into a shake (this is probably my #1 go to fast meal)


Connie Lancaster
I love fat free cottage cheese, fresh fruit (peaches are the best!) and a few nuts.
When avocados are affordable, I like to make a quick guacamole and use it as a spread on a sandwich with lots of spinach, tomato, sprouts and meat.
I like to roast a turkey breast in the crock pot and have it handy for salads. I love to cut up grapes on top of a salad along with flax seed or nuts.
Peanut butter is my weakness and I have to really watch how much I eat, but I love it with apples, celery, bananas, bread and simply fruit spread and just in a spoon!!