Ideas for 3-minute cheap and healthy meals?

June 18, 2010 2:10 AM

I eat healthy, cheap meals that I make in 3 minutes. Help me think of more!

I'll eat almost anything. But I'm VERY picky about spending more time or money than I have to. To put it in perspective, I spend about $25 a week on food and "cook" for about 3 minutes per meal.

This is what I eat every day:

Breakfast:
-Oatmeal (microwaveable from Trader Joe's) with slices of banana and frozen blueberries

Lunch:
-Whole grain pasta (either brown rice, cous cous or quinoa) which I cook in a rice cooker in bulk once per week.
-Frozen vegetables (peas, carrots, corn, spinach, broccoli).
-Canned protein (either tuna, salmon or chicken (which may sound gross but is actually my favorite; I get it from Costco and it's mostly just chicken breast with salt)).
-A sprinkle of seasoning and/or hot sauce.

Dinner:
Same as lunch, plus a multivitamin.

Snacks:
Nuts, though I'm getting kinda bored of them.

Drinks:
Water and milk.

That's what I eat every day! And it's awesome and I'm happy with it. But two questions:

1. What else can I eat? Here are my preferences:

-Gotta be healthy and whole - no Hot Pockets (yum though it is).

-No pots or pans. I dump my dishes in the machine and run it once a week. Screw doing dishes daily!

-Limited fresh foods. I hate spoilage, as well as washing/cutting (salads are a pain). Bananas are ok because they're easy. Cabbage because it lasts a long time. I just dip it in vinaigrette. Bread spoils too easily...

2. Is this diet less healthy than I think it is, or am I missing anything vital?

Other notes: I cook for one. I work out a lot. I'm not a huge fan of beans, but they're not bad.

posted by jeff1010 to Food & Drink (36 answers total)

All I can think of is fruit? Where is the fruit? Also, variety is a very good thing in a diet. I don't see much variety in your menu.
posted by The Light Fantastic at 3:09 AM on June 18, 2010

I would suggest eggs. Boiled or poached eggs are pretty quick, with not much mess. Alternatively, if you're determined not to use pans, my housemate makes scrambled eggs in a bowl in the microwave and seems to enjoy them. You could have them with (wholegrain) toast and I'm sure the meal wouldn't take more than five minutes.

I know you said bread spoils too easily, but do you have a freezer? If so, you can freeze two slices of bread in individual sandwich bags, then when you want bread, just leave it on the side for a while or defrost in the microwave. That way, you don't have to eat a whole loaf of bread in a few days.

I'm having trouble thinking of other meals you can prepare in three minutes... How about the odd bit of cheese? It's fine in moderation, doesn't spoil quickly (if stored properly) and it doesn't necessarily have to be expensive. If you find a variety you like, a small piece is very satisfying. (It could replace your nuts as a snack occasionally?)

Healthwise, I think you probably need more variety in your diet, both for the mix of nutrients and your enjoyment! I admire your dedication but I'd go stir-crazy eating essentially the same meal twice every day; do you think you can keep it up indefinitely? And it doesn't sound like you're getting much fat. (Some is good!) Does your diet really sustain you, especially with all the working out you do? If I were you, I'd try tracking your diet on a meal planning site like FitDay to see how healthy your diet really is. I'd be surprised if this is really a healthy solution long term.

Apart from that, be careful with tuna - I believe some tinned varieties have a lot of mercury, which isn't necessarily a problem unless you're pregnant or eating it in bulk, as you seem to be.
posted by badmoonrising at 3:12 AM on June 18, 2010 [1 favorite]

Baked potatoes in the microwave. Then add grated cheese, baked beans (and heat again in microwave), sour cream or low-fat greek yogurt, and a bit of butter.

You also might want to check how much salt you're getting in your current diet as the canned protein and sauces contain loads.
posted by hazyjane at 3:49 AM on June 18, 2010

You could add lentils as part of your weekly cook up. I make a batch of Puy Lentils on a weekend and have cold lentil salad for lunch in the week. While its all warm add whatever veggies you prefer, black pepper, olive oil and balsemic vinegar.

Also chick peas are a great 'open the tin and eat' pulse that taste more nutty than bean-like.
posted by Ness at 4:02 AM on June 18, 2010 [1 favorite]

Hard boil a bunch of eggs once a week and keep them in the fridge to swap out for your canned protein every so often (remove the yolks if you're cutting fat). Or put on top of your oatmeal, with savory toppings (sesame oil, hot sauce & salt are good).
Make a big pot of black bean soup and portion it out in the freezer to re-heat when you need it.
Basically, any ideas I have involve cooking quantities in advance & reheating. Does this fit your requirements?
posted by nprigoda at 4:08 AM on June 18, 2010

Tinned beans are great for this. Eg: Open a can of chickpeas, rinse them, squeeze some lemon juice and sprinkle salt and chilli powder (or more authentically, chaat masala. Or zaatar. Or other flavouring of your choice. Etc) plus papri chips for crunch (I suppose other chips/ crisps would do if you prefer). Or substitute olive oil and good tart yoghurt for the lemon juice. Stir. The longer you leave it the better it gets. Eat cold. If you wish you can warm the chickpeas first. Cooked potatoes are a good addition too.

(All that said, ew.)
posted by tavegyl at 4:19 AM on June 18, 2010

you could expand your protein choices, maybe even cook a whole chicken/ a leg of turkey/ a joint of red meat and eat that for a few days thus reducing salt intake. you could do this whilst your carbs bulk cook in the rice cooker - only takes one oven tray to cook and one dish to store in the fridge and thus should not disturb your washing up schedule.

apples are easily stored for a few weeks even and make great snacks.
posted by koahiatamadl at 4:44 AM on June 18, 2010

If you're going to Costco, why not pick up one or two of their rotisserie chickens? That's gotta be better for you than chicken out of a can, and just as easy. (And if you felt like putting in a little extra effort, you can use the bones to make chicken broth when you're done.)

For a different snack, you could try hummus and pita bread.

I hate making salads too, but once or twice a week I like to get a big salad from the grocery store salad bar for lunch.

Seconding baked potatoes, but I prefer making them in the oven. Rub them with olive oil and sprinkle with sea salt and bake right on the oven rack for a yummy crispy skin.
posted by cottonswab at 4:45 AM on June 18, 2010

Some more info on tuna for you to consider... albacore has the highest mercury content, and if you are eating a few cans of it a week, you could be up there on the mercury levels (here is a calculator). Check it out. I don't think this is JUST a concern for pregnant women, especially if you're consistently over the recommendation. Chunk light is much lower, so you don't have to give up tuna completely.
posted by smalls at 6:53 AM on June 18, 2010

You say no pots or pans, but there are a number of ways you could enhance your eating experience with just a pot of hot water. There is little clean up that follows boiling noodles, eggs, or even cut up chicken.

Also, I'm a big fan of crockpots - shove everything into the pot, let cook over night, eat. Just lift the pot into the refrigerator to save leftovers for later.
posted by jander03 at 7:07 AM on June 18, 2010

Yeah I would try to branch out from the canned protein... Trader Joe's has a wide variety of frozen protein options that would be a step up from eating all your protein out of a can (though fresh would be ideal).
posted by telegraph at 8:06 AM on June 18, 2010

My emergency lunch is a green apple with a few slices of sharp cheddar cheese. That's two great tastes that taste great together!
posted by workerant at 8:45 AM on June 18, 2010

Response by poster: Good responses everyone, thanks!

I'm not really as spartan as my post makes me sound, actually. I eat out pretty often and am trying to kick a junk food habit. This is just what I eat on most days when I'm too busy/don't care to think about food.

Other notes. I don't eat the fish that often; mostly chicken, which is kind of salty but I don't add much other salt to the meal.

Definitely not opposed to using boiling water for pasta. Beans, lentils and chickpeas are a good idea. As far as protein... I don't suppose there are easy ways for me to consume red meat without busting out a pan huh? I'll look into Trader Joes.
posted by jeff1010 at 8:50 AM on June 18, 2010

My go-to quickie meal: big bowl of plain yogurt + fruit (often frozen) + scoop of protein powder + a scoop of peanut or almond butter. Sometimes I'll blend it.
posted by kables at 9:00 AM on June 18, 2010

Maybe not under 3 minutes, but close:

Chickpea and potato curry:

• 2 cans chick peas
• 2.5c. veggie (or chicken) broth
• a handful of small potatoes quartered
• 1 (14oz) can diced tomatoes with chilies
• 2 tbs grated ginger (can be from a jar)
• 2-4 cloves garlic minced
• One onion diced (pre cut veg are available at most stores if you're really not going to cut anything)
• salt, cumin, ground coriander, cayenne

Dump everything in a pot, cook until potatoes are tender when stabbed. 20-30 min.

If you're willing to spend slightly more time on it, take a big pot and cook the onion in butter till soft, then add ginger and garlic garlic for another minute. Dump in spices and cook for another minute, then dump in everything else.

Also nice served over rice, and try replacing the potatoes with a head of cauliflower. All of these ingredients are pretty shelf stable or can be bought in the exact quantity you'll cook. One batch of this should be 5-7 meals, depending on if you have it with a starch or not. Costs maybe $5 if you've already got spices.
posted by fontophilic at 9:22 AM on June 18, 2010 [16 favorites]

Beans, lentils and chickpeas are a good idea. As far as protein... I don't suppose...

Beans, lentils and chickpeas have protein. Some of those nuts you snack on could be too.
posted by jordi at 9:25 AM on June 18, 2010

Something I used to do a fair amount: Buy a large container of Whole Food's black bean adobo soup. Take 1/3 of that + some fresh salsa + some pre-sliced grilled chicken cubes or slices, possibly throw in some grated cheese, microwave for 90 seconds, eat. I think it's delicious and it's pretty satisfying. It takes about 2 minutes.
posted by n'muakolo at 9:28 AM on June 18, 2010 [1 favorite]

Tomatoes are "fresh" but this time of year they're plentiful, cheap, and keep pretty well on the counter, and only take slicing to prep. A hunk of Parmesan may feel too expensive initially but really, it isn't if you think of it as something where a little goes a looong way. So one of my favorite light lunches or snacks before a small supper when it's hot out is sliced summer tomatoes dressed simply however you like--I usually just take some vinegar, balsamic is good, and olive oil and kosher salt and Dijon mustard and maybe a wee bit of brown sugar or honey, put it all in a jar and shake, and keep it in the fridge for the week to use--and topped with peeled shavings of Parmesan (a Y peeler works best, but anything will do; you're going for papery wisps of cheese) and, if I have any, fresh herbs chopped or cut into ribbons. Delicious.
posted by ifjuly at 9:30 AM on June 18, 2010

Also, make guacamole (my fave uses tomatillos but that might be going into too-fancy territory for you) once in a while and spread it on whole grain toast. Delicious and filling.

Marinated tofu is an excellent thing to keep around in your fridge to nibble on as a snack, stick between toasted bread as an impromptu sandwich, or top with something else for dinner. Mollie Katzen's version from The Moosewood Cookbook is my personal fave; it tastes very stir-fry-ish and involves soy sauce, mijiu (Chinese rice wine), vinegar if I recall, ginger, hot pepper, stuff like that. And bonus, you can throw anything you want leftover-veggie-wise into it too.
posted by ifjuly at 9:34 AM on June 18, 2010

Also fresh but in my experience keeps FOREVER in the fridge, jicama peeled and sliced into wedges like an apple, with peanut butter spread on it. So good and very satisfying--gives you some protein, fiber, and a bit of sweetness without going overboard. It's one of my favorite breakfast or snack options. Obviously an apple with pb or cheese does a similar thing, but IIRC isn't quite as healthy in the fiber vs. sugar balance (though I could be remembering wrong...). Plus there's the novelty. Ants on a log comes to mind too.

Greek yogurt or cottage cheese with blackberries is really good and not too bad for you actually, as a snack or breakfast either.
posted by ifjuly at 9:38 AM on June 18, 2010

Best answer: Keep thinking of more. Marinated chickpeas. Tofu whizzed to make it smooth for making dips and spreads. Edamame--though don't know if it will fit both your criteria of no pots and pans and "whole" if you consider the microwavable kind. Toasted sesame seeds (you can buy them this way at ethnic grocery stores) have a surprising amount of calcium or protein, I forget which, so you might want to consider sprinkling them on stuff that's a little lacking. Eggs zapped in the microwave in a pam-sprayed glass measuring cup or bowl were mentioned above; I second it (season them as you like). Hummus or muhammara or eggplant dip etc. takes time, but do it once in a while and keep it in the fridge for the week (or even freeze it in the case of muhammara) and bam, now all you need is whatever's already on hand like a lonely vegetable or two, or leftover bread or chips or something, and you've got yourself some mezze or a way to eat something and forgo a huge lunch. I don't know if you'd consider it healthy but popcorn cooked in any of the various ways might break one of your rules or not, depending, and is really fast. Dried fruit makes a good snack when you crave something sweet, but be really careful not to overdo it (people tend to). Maybe buy some shredded coconut for cravings or something, you can put a little on other things like some kinds of fruit to fill you up and get that sense of richness. Some people don't like it but toasted seaweed is a good snack occasionally (don't overdo it; I forget why but it's not good for you in big or regular amounts). Dill pickles. Fake-pickle veggies you have on hand--my faves to do this with are peaches and okra--take a jar, stuff it with said produce, and cook down some vinegar and I-forget-what-else and add seasonings like dill weed and red pepper flakes. Dump cooked down vinegar into the jar to cover the produce and keep in the fridge. Obviously this is NOT proper pickling and you will have to eat the contents within about a week, but you can get that novel crunch and tang of pickled foods without all the freakin' stress of sanitizing jars and the voodoo of hoping they seal right, etc. I also actually prefer things this way over truly preserving them, as the flavor is more one dimensional but also brighter, which I like. Cooking down the vinegar requires one pan, and is easy to wash out in the sink. And obviously you'd only be doing this once in a while. It makes a great novel snack.
posted by ifjuly at 9:50 AM on June 18, 2010 [1 favorite]

Have you ever tried gardenburgers? You can actually defrost them for about 20 seconds in a microwave, then cook them in the toaster until they are crispy. You can eat them on a pita with whatever condiments you like or even on a hamburger bun. Takes no time!
posted by heatherly at 9:53 AM on June 18, 2010

Powdered cup soups - not the noodle ones, but ones like chicken, tomato, and beef. They are also great for dipping wheat buns in and wonderful on cold days. I order them from amazon and they come from Canada so don't have nasty additives etc.
posted by meepmeow at 11:39 AM on June 18, 2010

Chop a tomato (or 2) along with a clove of garlic (omit if you don't like fresh garlic!), a handful of chopped fresh basil, a little olive oil, and season with salt and pepper. Toss with pasta and sprinkle with parmesan cheese and/or some pine nuts.

Poach a couple of eggs and eat with brown rice. Alternatively, if you're not averse to adding a new vegetable to your repertoire, put the poached eggs over some steamed (or microwaved) asparagus.
posted by scody at 11:44 AM on June 18, 2010

You can replace tuna with sardines to lessen your mercury intake. Combining sardines with avocado and a little sherry vinegar, as in this Good Eats recipe, will soften their more distinctive taste.

I always keep a few cans of reduced sodium tomato paste in my cupboard. It thickens soups, enlivens dips and guacamole, and, when teamed up with roasted peppers, makes for one hell of a spread.

Plain yogurt is also wonderfully versatile. If you're bored with nuts, mix them into yogurt with a little honey and some ground nutmeg.
posted by Iridic at 12:04 PM on June 18, 2010 [2 favorites]

On first glance, your diet seems deceptively healthy—it has some good stuff in it, but it lacks variety and some essentials. Like fruit. Fruit fruit fruit. Eat fruit. You don't have to cook fruit! It is delicious! Buy strawberries or bananas and have them for breakfast. I would still worry about the salt content. Canned or frozen foods contain a lot of salt—way more than you may think when eating them—and having them twice a day, every day is not terribly healthy. (I know you said you don't always eat in, but it's not as if restaurants are low on salt either!)

As for recommendations: Mozzarella, sliced cherry tomatoes and basil thrown into a pita and, if you have it, heated in a toaster oven is wonderful. If you're feeling adventurous, add chicken (even chicken from the can would, I suppose, be okay).

Yogurt is great as a side to any dish. I know plain yogurt is best, but I really like peach and strawberry yogurt (not combined, although I'm sure that would be tasty) and the cups are super cheap at the grocery store. If you can boil water, you can make hard-boiled eggs, which are another awesome treat to round off a quick meal. You can also break an egg into a cup and microwave it for a minute or so, plop it onto some toast and eat that. Microwaved potatos, as described above—another great idea. Bagel or bread with sliced apples and melted brie on top.

Out of curiosity—why won't you cook? At the very least, cleaning pots and pans after making pasta or couscous or something equally delicious and dividable into multi-day portions requires almost no work. Dump out the water, rinse it out and you're done. You can even put them in the dishwasher and let them sit for a week. Cooking doesn't have to be time-intensive and I can't really imagine putting together a healthy week's meals without cooking at least once, otherwise you're limiting yourself to frozen or canned foods which aren't really healthy to eat constantly.

Also, bread doesn't spoil as quickly if you put it in the fridge or freezer.
posted by elisabethjw at 2:27 PM on June 18, 2010 [1 favorite]

Ha, now I see you do have slices of bananas for breakfast. Still, that isn't enough fruit—5 portions of fruit & veggies a day are recommended, and fruits provide a lot of good sugars.
posted by elisabethjw at 3:13 PM on June 18, 2010

Beans and greens. Lots of variations until you get your fill of them. Tonight's dinner here: Garlic and chopped red bell pepper sauted in olive oil. Add chili pepper flakes and smoked pimento. Add garbanzo beans and tomato sauce. Add spinach and a bit of water. Cover for 15 minutes or so. Stir. Add a bit more water. Eat.

Many possible variations on this theme. Can be served over rice.

Soup. Lots of easy eastwa to do soup. Here's one: Chop and saute a couple bacon/pancetta strips in olive oil. Add a chopped onion and 3-4 sliced garlic pieces. When onion starts to go translucent, add a tabelspoon of dried basil and a tablespoon of dried oregano, as well as a big pinch of chili pepper falkes. Stir for 30 seconds or so. Add 28 oz of crushed tomatoes. Add a lot of cannellini or Great Northern beans, already cooked or from cans. Add couple of a bags of fresh spinach or a bag of frozen spinach, or pretty much any kind of green. Optional: Add some kind of small pasta. Add chicken/vegegable stock or water to thin soup to desired consistency. Leave on high simmer for 40 minutes. Add salt and pepper and adjust seasonings.
posted by justcorbly at 4:29 PM on June 18, 2010

Canned salmon + three-minute microwaveable packages of brown rice from Trader Joe's

Seconding the Gardenburgers. Toasting bread time = microwaving Gardenburger time

Amy's veggie burgers (available at Whole Foods & some mainstream groceries) are also tasty & heat in the same amount of time.
posted by invisible ink at 5:34 PM on June 18, 2010

It is also worth noting, that unless you're eating your dinner vegetables with some kind of fat, i.e., olive oil, a good portion of your multivitamin (namely, vitamins A,D,E & K) is going to waste because your meal is so low-fat. If anything, you should take your multivitamin when you snack on nuts.
posted by invisible ink at 5:47 PM on June 18, 2010

Here is something I eat frequently:

Corn tortilla + protein (chicken, refried beans, black beans, ground beef, chili, fish sticks, you name it) + cheese, microwave and then add salsa or hot sauce.

You can buy cheese in bulk, spend some time grating it (or buy it pre-grated!) and freeze it in portions. Every week take out a small bag of cheese and it's ready to go.

I bought a bag of 80 corn tortillas at a Food 4 Less for $2. They last ages. You can put anything in a tortilla and add hot sauce. Cabbage works great as a filler for tacos, I love the texture of cabbage. You can even buy cole slaw mix and not bother shredding the cabbage.

I think a good hot sauce is an important investment for people who eat on the cheap.

Also, greek yogurt + frozen fruit is very good and doesn't even need a sweetener once you get used to the tanginess.
posted by funfetti at 6:37 PM on June 18, 2010

Response by poster: Great suggestions here. I will definitely be adding fruit, and more variety to the diet.

Elisabeth, I'm just lazy. I do cook once in a while. Usually though, boiling water is the most I can be bothered to do. =)

Stuff I'll be incorporating:

-Apples, oranges, and I'll look up what other fruit lasts a long time.
-I guess I can bring bread back and keep it in the freezer.
-Eggs
-Beans and legumes
-Yogurt and cottage cheese

Maybe I'll update the thread once I get everything in a new routine.
posted by jeff1010 at 7:46 PM on June 18, 2010

I make this soup in winter.

Ramen noodles, using half the seasoning so it's not too salty,
plus a sprinkle of coconut milk,
sriracha hot sauce (the kind with the rooster on it),
tiny drop of sesame oil,
black vinegar (can get in chinatown or an asian foods store),
fresh ginger,
green onion.

Add tofu if you want. All the ingredients are to taste. It takes about 5 minutes.
posted by mai at 7:59 PM on June 18, 2010 [3 favorites]

Don't forget frozen and canned fruit! Trader Joe's has frozen strawberries (look for organic if you can, strawberries are one of those things where organic really makes a difference) and blueberries and sometimes raspberries. And Trader Joe's peaches in a jar are great when peaches are out of season.

And if you get in the habit of eating your fresh fruit every day, you won't have to worry too much about spoilage. Let's say you hit TJs every other week. Get:

* 4 apples
* however many bananas you'll eat
* 4 oranges
* 2 grapefruit
* 2-3 things that might spoil more quickly
* a couple of packages of frozen fruit

Now:

- eat the things that might spoil more quickly over the first few days
- alternate the apples, oranges, grapefruits, and frozen stuff until your next TJs trip

You get more variety without having to worry about spoilage the whole time.

You'll be really happy you tried keeping bread in the freezer. It takes me forever to get through a loaf of bread but it keeps in the freezer forever. And I really like peanut butter toast, so that works great - open freezer, peel out slice of bread, pop in toaster oven, slather on peanut butter, enjoy.
posted by kristi at 11:50 AM on June 19, 2010

I don't own a dishwasher, and I get on fine with using pots and pans. It's not as much as a pain as it seems, and it will widen your potential meals a lot (yummy stir-fry noodles and pasta). Or, you can try a slow-cooker.
posted by mippy at 1:19 PM on June 19, 2010

My new thing is adding smoked salmon and prosciutto to things. You don't need a lot and it's actually much cheaper than you may think (and really cheap at trader joes!). It keeps for a pretty decent amount of time too. It adds a lot of flavor for not a lot of calories and cost.
posted by whoaali at 8:56 PM on June 23, 2010