Top 5 Dietitian Approved Minimal-Cook Meal Ideas

Nicole Buhler
Jul 17
3 min read

I get tired when it's hot.

When I get tired, I don't feel like cooking.

So basically: summer = me wanting Little Cesar's Pizza every meal.

But health is more important to me than convenience, so I somehow find the energy to drag myself into the kitchen to whip up something quick and healthy (most nights).

Here's what I aim for when making a healthy meal:

whole grain

lean protein

fruit & vegetable

Here are my 5 go-to summer meal ideas:

#1 Quesadillas with canned beans, salsa and mango smoothie

AI image of whole wheat tortilla, beans, pico de gallo, and mango smoothie

Why is this healthy?

Fiber from the beans & tortilla (buy a high fiber tortilla, there's lot of options!)
Protein in the milk, cheese, beans and tortilla
Vitamins and minerals in the salsa, mango and milk

How to do it?

cook tortillas & cheese in microwave or on a griddle/fry pan
blend milk + mango in a blender, I don't add sweetened, but you might need a little
top tortilla with beans and salsa

#2 Plain yogurt + berries + cereal

Image from unsplash of berries, yogurt, cereal and nuts (avoid whole nuts for young children)

Why is this healthy?

yogurt is high in protein and calcium
berries are super high in fiber + nutrients that help with brain development
choose a low sugar cereal that is high in fiber (like cheerios or grape nuts)

How to do it?

I use frozen berries to cut costs
I microwave frozen berries until they are like syrup and pour them into the yogurt
top with cereal (granola also works, but it's often hard for babies to eat)

#3 Tuna Salad on whole wheat bread + lettuce + fresh fruit

Tuna salad sandwich with lettuce, tomatoes and cheese, courtesy of Unsplash

Why is this healthy?

tuna is high in omega-3 fats, which are important for babies brains & mom's bodies!
A can of tuna has 22 grams of protein!
Choose a whole wheat bread with 3-4 grams of fiber

How to do it?

drain can of tuna, stir in mayo (and pickles and mustard if you like)
put tuna on top of bread
top with lettuce and eat! Serve fresh fruit on the side
I prefer to toast my bread first, and I like it best with lot of lettuce

#4 Cottage Cheese, crackers, sliced cucumbers & strawberries

These are the only kind of crackers I buy. They are low in salt and high in fiber.

Why is this healthy?

cottage cheese has 13 grams protein per 1/2 cup
Triscuit crackers have 3 grams fiber per 6 crackers, I buy hint of salt variety to cut down on my salt.
cucumbers have fiber potassium, and provide a satisfying crunch!

How to do it?

top crackers with cottage cheese
Serve sliced fruit and veggies on the side

#5 Toast with peanut butter and bananas

Why is this healthy?

choose a whole wheat bread with at least 3 grams of fiber per slice
peanut butter is high in protein and healthy fats
bananas are high in vitamins and potassium!

How to do it?

toast bread (or don't)
spread with peanut butter and sliced bananas
Sprinkle with cinnamon for extra delight
I like to drink a glass of milk with this meal!

Unsure about how to serve these types of meals to your baby?

After I wrote this post, I got an email from the website Feedinglittles.com. The email contained a few more meal ideas, but presented in a beautiful graphic design! Check out these photos below from feedinglittles.com

This website has great ideas on how to feed babies, and I get their email newsletter weekly. There is a lot of info that requires you to pay, but the free stuff is excellent too! If you want to learn more about nutrition, ask your Family Advocate for a free consult with the Registered Dietitian. When you are out of the program, this would be a great resource if you want additional nutrition education.