Eating right seems to be one of the first things to go when faced with our tough schedules. Lack of time usually means we grab food on the go or we skip meals altogether. Here are some quick tips you can use to make a simple quick meal more flavorful and nutritious. An added benefit for me is the feeling of relaxation and accomplishment I have when preparing a meal - it's kind of my personal "debrief" time for the day.

Healthy Meals in Minutes

These meals pack fiber, veggies and protein into a quick-cooking (and flavorful) meal.

Whether you're cooking for one or a family of four, you can adapt the quantities of ingredients to suit you.

Lightly sauté fresh vegetables such as onions, mushrooms, peppers and eggplant and simmer with spaghetti sauce.

Top frozen pizza with extra tomatoes, peppers, mushrooms, broccoli and onions.

Add diced tomatoes, shredded carrots, raisins and pine nuts to quick-cooking brown rice or couscous. Season with a dash of balsamic vinegar.

Add canned and rinsed black-eyed peas, thawed and drained okra, diced tomato and sliced green onion to reduced-sodium tomato soup.

Stir-fry chopped vegetables and serve with rice and beans.

For breakfast, top a cinnamon raisin bagel with light cream cheese and apple slices.

Add frozen corn, steamed and diced green and red bell peppers and cilantro to a can of reduced sodium black bean soup.

Stir-fry cooked rice, chopped vegetables and leftover meat with low-sodium soy sauce.

Add grapes, chopped celery, walnuts and dried cherries or golden raisins to pre-washed salad greens; toss with your favorite low-fat dressing.

Top a baked potato with nonfat yogurt, barbeque sauce, low-fat cottage cheese, chives, sautéed onions and vegetables or chili for a super spud!


Kathryn Agard
District IX Manager
Office: (202) 863-2564
Toll-free: 1 (877) 759-0155

ACOG District IX:

American Congress of Obstetricians and Gynecologists
409 12th Street SW, Washington, DC  20024-2188 | Mailing Address: PO Box 70620, Washington, DC 20024-9998