When planning your meals as a spoonie, it can be hard to figure out what the best option is. A big part of that is because everything comes with a trade-off. It feels like you have to choose between convenience and health. You may have to choose between cooking a meal or doing laundry. And so many “healthy meal plans” assume that you are able to cook at least once a day every day.
The good news is that you can find meals that are easy and quick. You can batch cook on your better days and store meals away for harder days.
Think about the big picture
Instead of just worrying about what you are eating tonight every single day, it can be helpful to have an overarching plan, a pattern of eating that helps give you structure. Here are just a few ideas, some are more big picture than others, so you can choose what works for you:
- Theme nights like Taco Tuesday or Soup Sunday. Instead of choosing from an entire world of options, theme nights help you make a decision by reducing decision fatigue
- The Satisfying Meal Formula: choose a meal that is tasty and contains protein, fibre, carbs, and fat.
- Plate Method: similar to the satisfying meal formula, it focuses on what food groups you put on your plate – 1/2 vegetables, 1/4 carbs/starches, 1/4 protein
- To make this easier, consider Mix and Match Meal Planning — split a piece of paper into 3 and label each one (vegetables, carbs, protein), then mix and match to make your meals!
- Last, but certainly not least: Mediterranean Diet! Read more about it here
Example Meals!
Snack plates are a great option, especially if you have leftovers to use up or are low on energy or time. Just grab something from each category of the Satisfying Meal Formula or fill up according to the Plate Method and chow down! For more involved meal ideas, keep reading!
In no particular order, here are some recipes that some colleagues shared with me that I thought you might like:
Chickpea Edamame Salad
Depending on your body and needs, add in extra protein or carbohydrates to round out your plate (or bowl)
Red Thai Curry
This is a quick recipe if you have common Thai ingredients in your pantry (like fish sauce, coconut milk, or curry paste). If you like Thai food, this could be just the excuse to purchase those ingredients for future recipes!
Mediterranean White Beans
This one is up my alley. I love meatless meals for the nutrition, but also because I don’t have to remember to pull meat out of the freezer the night before! (Though if you’re using dried beans, you would need to soak them overnight.)
High Protein Pasta
If you’ve been eyeing those high-protein pastas made using black beans or edamame, this recipe is a great way to give them a try!
One pan pasta with chickpea and tomatoes
Normally, cooking pasta involves a sauce pot, noodle pot, and colander, but this recipe pares it down to just one pot!
Deconstructed High Protein Lasagna
Accessible Wellness is a new website I’ve learned about, and I’ve been loving their recipes. This one-pot meal takes the flavours of lasagna and makes it easy.
Greek-Inspired Orzo Pesto Salad
Pasta salad is a wonderful, make-ahead summer meal (but I enjoy it all year round). For a well-balanced, nutrient-packed version of a pasta salad, check out this Greek-inspired orzo pesto salad.
Curry Chicken Salad
This recipe gives a different spin on a basic chicken salad. It could be a great way to repurpose leftovers, if you need to switch up the flavors but want to get the benefits of meal prepping!
Greek Lentil Salad
Think that salads are boring? This Greek Lentil Salad recipe just might change your mind. It is packed full of flavorful herbs and ingredients, and the lentils and feta give it that extra oomph to make it so much more satisfying than a salad of just vegetables.
Lentil Chickpea Curry
When you hear that the Mediterranean Diet is one of the most researched diets, you probably think of Greek Mediterranean cuisine. But this Indian-inspired recipe is a great example of a meal from a different cuisine that is also a great addition to an Anti-Inflammatory Mediterreanean diet!
Freezer Baked Ziti
If you are looking to try tofu (or you are already a tofu fan), this ziti recipe blends in silken tofu so you don’t have the tofu texture to get in the way of the flavorful dish.
Turmeric Zucchini Salmon Fritters
https://www.bucketlisttummy.com/turmeric-zucchini-salmon-patties
Looking for new ways to incorporate fish? Although canned salmon can sometimes be nearly as expensive as fresh salmon, you can buy it on sale and stock up. And sometimes canned is just plain easier to deal with!
Pistachio Crusted Salmon
If you want texture on your salmon, but you’re scared of cooking on high heat or you can’t stand at the stove for long, this oven-baked salmon may be up your alley. A food processor would make the job of chopping up the nuts even easier, but it’s not required. You could even use crushed walnuts for a pre-chopped option.
Mediterranean Chickpea, Chicken and Tomato Salad
https://moderatelymessyrd.com/chicken-cucumber-tomato-salad
This Mediterranean Chickpea, Chicken and Tomato salad looks more like a pasta salad than a veggie salad — in the best possible way! In the colder months, I’m not a huge fan of veggie salads; they just aren’t warm enough for me. But this will be a great way to incorporate a ton of veggies in a meal!
Simple Tofu Teriyaki Stir-Fry
Stir-fries are an underutilized cooking method. You could have a “stir-fry” every day and eat something very different every day! Here is just one recipe to inspire you.
For even more inspiration:
You might like these snack ideas!