Top 5 Dietitian Approved Minimal-Cook Meal Ideas

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?

1. cook tortillas & cheese in microwave or on a griddle/fry pan

2. blend milk + mango in a blender, I don't add sweetened, but you might need a little

3. 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.

PHOTO AND WRITING FROM FEEDINGLITTLES.COM

PHOTO AND WRITING FROM FEEDINGLITTLES.COM

PHOTO AND WRITING FROM FEEDINGLITTLES.COM

PHOTO AND WRITING FROM FEEDINGLITTLES.COM

Happy Eating!