Meal Makeover Magic

Posted On Dec 18, 2013 By Erin Kuh, MBA, RD

Healthy & Quick Meal Ideas

If you're like me, I enjoy cooking but get tired of it every now and then.  I want something quick, easy, and healthy without a lot of clean-up.  Sound familiar? By planning to use part of one meal for a second night's dinner, you'll spend less time cooking, shopping, cleaning up and avoid grabbing a pizza or fast food out of convenience.  You can also use meal #2 for lunch ideas.  The following recipes are meant to give you a starting point for meal planning and don't include precise quantities. Those will vary by individual and lifestyle.

Meal #1: Grilled Chicken, Baked Potatoes, and Steamed Broccoli

Cook double of everything to use as leftovers for meal #2.

Meal #2: Stuffed Potatoes

  1. Slice baked potatoes from meal #1 length-wise and scoop out the potato (leaving the skins intact) into a bowl.
  2. Mix with chopped broccoli, low-fat milk, diced chicken and salt and pepper to taste. Mix in salsa for extra flavor.
  3. Fill empty potato skins with mixture and top with shredded mozzarella, or other low-fat cheese.
  4. Bake at 350 for 10-15 minutes or until cheese is melted.

Meal #1: Pasta with Ground Beef and Salad

Brown double the amount of lean 93% ground beef and save half for meal #2.

Meal #2: Sloppy Joes

  1. Over medium heat sauté garlic and diced onion.  Stir in cooked ground beef, kidney beans, catchup, mustard, brown sugar, and salt and pepper.
  2. Turn stove to low and let simmer for 10 minutes.
  3. Serve on toasted wheat buns/bread or to cut calories serve on a bed of chopped romaine lettuce.

Meal #1: Pan-Seared Steak, Mixed Veggies, and Lime-Cilantro Rice

Cook double meat and rice for meal #2.  For rice, mix lime juice and chopped cilantro into cooked brown rice.

Meal #2: Steak Teriyaki Stir Fry

  1. Heat frozen stir-fry veggies over medium heat in 2 tablespoons of low-sodium soy sauce.  Add sliced steak and stir until heated, about 4-5 minutes.
  2. Reheat rice in microwave or on stove top.
  3. Top rice with veggie-steak mixture and drizzle with teriyaki sauce.