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Nutritious

Meals

Don’t turn to junk food on busy nights

Turn to these quick meals instead!

Meal 1: Refried Beans

Ingredients:

• Onion

• Garlic

• Kidney Beans

• Tomatoes (fresh or canned)

• Spices

Step 1: Cook/mash beans

• Cook beans if using

dry beans

• If using canned, look

for low sodium or no

added salt options.

Step 2: Sauté onions & garlic

• Chop and sauté

onions and garlic in a

nonstick pan

• No oil!

• Deglaze pan with

liquid (water, vinegar,

etc.)

Step 3: Tomatoes, beans and

spices

• Add the rest of your

ingredients and warm

them through

• Spice ideas: paprika,

cumin, chili powder,

chili flakes, parsley,

black pepper, etc.

Optional: Serve with brown rice or

add other produce

• Add more nutrition

with spinach, a bell

pepper or a grated

carrot

• Make it more filling

with cooked brown

rice

Meal 2: Stir Fry

Ingredients

• Onion

• Garlic

• At least 2 types of

veggies (your choice)

• Spices

• Cooked brown rice

Step 1: Sauté onions & garlic

• Most simple meals

start with onions

and garlic– get

used to it!

• Same as before:

sauté without oil

and deglaze

Step 2: Add veggies, liquid and

spices

• Example vegetables:

– Carrot

– Spinach

– Frozen green peas

– Bell pepper

• Add enough liquid to

cook the veggies

• Add whatever spices

you like

Step 3: Serve over brown rice

• Tip: keep cooked

brown rice in your

fridge for lightening-

quick meal prep

Meal 3: Bread and ____

Ingredients:

• Bread

• Topping of your

choosing

Step One: Bread

• The best option is to

cook your own bread

(see my website for

bread recipes)

• Another option is to

buy wholemeal bread

– No added sugar

– No added fat

– 100% Wholegrain

Step 2: Choose your topping

• Examples:

– Fruit

– Veggies

– Legumes

– Nuts/Seeds

• Avoid:

– Butter/margarine

– Cheese

– Meat

Thanks for Viewing! Want to

learn more?

• View the full article

• Carob Cherub’s Dietary Guidelines

• Eat Healthy on a Budget

• Quick and Healthy Meal Tips

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