Busy schedules create an environment where we skip meals or settle for quick, low-protein, low-fiber, low-energy foods. Meal combinations made with a few versatile food components will fill your needs for quality nutrients quickly. Quality meal combinations combine protein for satisfaction, fiber for digestive health, and fat for sustained energy. When you plan your meals as building blocks, it is easy to eat well even when your schedule is hectic. These ideas emphasize both speed and nutritional value of meals and develop routines that are repeatable.
1. Combinations that Provide a Long-Term Energy Boost for Quick Breakfasts
Breakfasts that are nutrient-dense are essential for providing long-term energy, particularly when you have a busy day ahead of you. Protein and fiber will help you avoid the mid-morning crash and prevent you from feeling hungry too soon.
Many of the most popular breakfast options are effective at providing quick and convenient access to a balanced meal that provides a long-term energy boost.
Popular quick-and-easy breakfast combinations:
- Yogurt (Greek) + Fresh Fruit + Nuts/Seeds
- Oatmeal (Quick Cook or Overnight) + Milk + Peanut Butter + Banana
- Scrambled Eggs + Whole Grain Toast + Tomato or Spinach
- Smoothie: Milk or Yogurt + Fruit + Oats + Nut Butter
Each of these meal combinations are simple to prepare and will promote improved focus and sustained energy levels.
2. Using a Template to Develop Repeatable Lunch Bowls and Wraps
Developing a routine for lunch will be much easier once you develop a base template that can be easily customized. Both bowls and wraps are ideal because they provide an opportunity to use leftover ingredients and make adjustments to suit your taste preferences.
Developing a “Base + Protein + Veggies + Sauce” model will allow you to create a variety of meals quickly while keeping things interesting.
Using the model above, here are some examples of easy-to-prepare lunch combinations:
- Bowls: Rice or Quinoa + Chicken/Tofu + Mixed Vegetables + Olive Oil/Lemon
- Wraps: Whole Wheat Wrap + Tuna/Beans + Salad Greens + Yogurt-Based Sauce
- Salads: Salad + Hard Boiled Egg/Chickpeas + Avocado + Seeds + Vinaigrette
- Soups: Soup + Side Sandwich (Whole Grain) + Fresh Fruit
All of these meal combinations can be prepared from basic ingredients stored in your pantry and refrigerator.
3. Easy-Dinner Options Developed from a Single-Main-Protein
Making dinner easier to prepare is a lot like making a single main protein the centerpiece of your meal. Simply add a vegetable and a carbohydrate to your protein, and you have a meal ready to go. By limiting your options, you reduce decision fatigue and limit how much time you need to spend in the kitchen preparing your meal.
The sheet-pan meal and the stir-fry are two of the most efficient ways to cook a single main protein with a variety of other vegetables and carbohydrates.
Some easy-to-prepare dinner combinations based on a single main protein include:
- Fish (Grilled or Pan-Cooked) + Frozen Vegetables + Potatoes/Rice
- Stir Fry: Lean Meat/Tofu + Various Vegetables + Noodles/Rice
- Beans/Lentils + Sautéed Greens + Whole Grain Bread
- Rotisserie Chicken + Salad Kit + Microwaveable Grains
All of these meals can typically be prepared in 15-25 minutes with very little clean-up.
4. Smart Snacks that Help to Reduce Energy Crashes
Snacks are helpful when they are prepared in advance rather than being random. The best snacks include a combination of protein and fiber rather than just sugar or refined carbohydrates.
A good snack will satisfy your appetite and sustain your energy until your next meal.
Here are some examples of balanced snack combinations:
- Fresh Apple/Banana + Peanut Butter
- Carrots/Cucumber + Hummus + Crackers
- Berries + Cottage Cheese/Yogurt
- Boiled Egg/Cheese Slice + Nuts
All of these snack combinations will help to curb your cravings and make it easier to maintain consistency with your nutritional goals.
Summary
Meal combinations that are both simple and nutritious will make busy days easier by reducing the amount of time spent planning meals and sustaining energy throughout the day. Quick breakfasts containing protein and fiber will help to prevent energy crashes. Lunch bowls and wraps provide a consistent template that allows for flexibility. Dinner combinations that begin with a single protein and add a vegetable and carbohydrate will make it easier to prepare a meal. Snack combinations that contain a balance of protein and fiber will help to reduce the likelihood of overeating at the next meal. When meals are viewed as repeatable building blocks, it will make it possible to eat a healthy diet consistently, regardless of how busy you are.