We all have those times when we are too exhausted or sick to even consider cooking. What now? Takeout? Drive through? Will they have foods that help support my mental and physical health? I've been there, struggling through months where I could not cook. These are my tips for staying healthy without cooking or breaking the bank.
Smoothies. Buying frozen premade smoothie mixes are extra easy, pour in your favorite milk or juice and puree.
Culinary tip: veggies like baby spinach, zucchini, carrots, and squash are very mild tasting and can add extra nutrition and fiber.
Cost-saving tip: instead of buying a premade mix, buy a variety of frozen fruits and vegetables and mix them together in big batches to make your own ready to go smoothie mix.
Nutrition tip: add collagen powder, whey, flax, chia, spirulina or other functional foods.
Canned soups. There are so many options available now from the classic to the exotic. It's not just cream of mushroom and chicken noodle anymore!
Culinary tip: make some whole wheat toast and top with olive oil and garlic salt to add a savory companion to your soup.
Cost-saving tip: look for bulk options/family packs or sales.
Nutrition tip: try finding soups you love with tons of veggies! These will be more nutrient-dense and the extra fiber will keep you full longer. My favorite is lentil vegetable soup.
Frozen Meals. There are so many to choose from. I like EatingWell, Luvo, and Healthy Choice for their veggie content. There are also great meal delivery options such as Daily Harvest, Hungry Root, and Thrive frozen meals to name just a few.
Culinary tip: guacamole and salsa work great as a nutrition-packed delicious toppings.
Cost-saving tip: shop around and look at the price of each individual meal. Even within the same brand one meal could be $2 more than another.
Nutrition tip: look for meals with whole grains and vegetables. Think about adding more nutrition to the meal by putting in additional frozen vegetables, or top with additional meat, beans, or lentils.
Meal/protein shakes. There is a huge array of options with all different nutrition profiles and uses.
Culinary tips: Try pureeing a chocolate shake or powder with frozen strawberries for a chocolate and strawberry treat.
Cost-saving tip: if your goal is just protein Body Fortress found at Walmart is one of the most affordable and great tasting protein shake powders (not sponsored).
Nutrition tip: look for brands without added sweeteners and oils. If it's a meal replacement make sure it contains vitamins and minerals or take a multivitamin daily.
Other Ideas
Fruits with your favorite nut butter (ex apples and peanut butter).
Veggies with your favorite dip like ranch or hummus.
There are always great new shelf-stable meals coming out such as Kitchen & Love brand farro quick meals. Look for items with whole grains and veggies if available.
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