I’ll have my usual
July 17, 2022 8:06 AM Subscribe
Do you have a go-to meal that you can eat multiple days in a row? What is it?
I’m looking for healthyish suggestions as I make some dietary changes. A few years back I successfully lost quite a bit of weight essentially eating the same version of meals 4-5 days/week.
Eggs or oatmeal and kefir for breakfast, Romaine salad with grilled chicken and avocado and Italian dressing for lunch. Bbq chicken wraps with bbq grilled chicken, romaine, bit of feta, tzatziki, and avocado for dinner. I really liked the flavors and components so never got super bored. Looking for more things like this.
Likes: Clearly grilled chicken, avocado, bbq flavor profiles, sauces, umami-ish flavors like Caesar dressing or Worcestershire. Not cold food for every meal. Sharpish/vinegary flavors also good.
Dislikes: Salmon!! Quinoa. Bitter taste profiles. Really picky about vegetables. I want to like them but just… don’t. Can deal with roasted Brussels sprouts or maaaybe roasted broccoli. Bonus points for something that might change my mind.
I’m not into batch cooking (do not love leftovers and leftover chicken especially tastes funky to me), so quick to prepare is nice, but not essential. Assemble and cook kits are fine (smoothie bags to throw in blender, that sort of thing).
I think part of the reason this worked well for me is that it was foods I liked and also avoided decision fatigue. (The food version of Obama’s suits.) Any thoughts or suggestions welcome!
I’m looking for healthyish suggestions as I make some dietary changes. A few years back I successfully lost quite a bit of weight essentially eating the same version of meals 4-5 days/week.
Eggs or oatmeal and kefir for breakfast, Romaine salad with grilled chicken and avocado and Italian dressing for lunch. Bbq chicken wraps with bbq grilled chicken, romaine, bit of feta, tzatziki, and avocado for dinner. I really liked the flavors and components so never got super bored. Looking for more things like this.
Likes: Clearly grilled chicken, avocado, bbq flavor profiles, sauces, umami-ish flavors like Caesar dressing or Worcestershire. Not cold food for every meal. Sharpish/vinegary flavors also good.
Dislikes: Salmon!! Quinoa. Bitter taste profiles. Really picky about vegetables. I want to like them but just… don’t. Can deal with roasted Brussels sprouts or maaaybe roasted broccoli. Bonus points for something that might change my mind.
I’m not into batch cooking (do not love leftovers and leftover chicken especially tastes funky to me), so quick to prepare is nice, but not essential. Assemble and cook kits are fine (smoothie bags to throw in blender, that sort of thing).
I think part of the reason this worked well for me is that it was foods I liked and also avoided decision fatigue. (The food version of Obama’s suits.) Any thoughts or suggestions welcome!
We make a bean stew that we call cassoulet even if it technically isn't. Here are the basics. It helps if one has an Instant Pot or some way to cook dried beans because it makes it more economical and less wasteful.
Pressure cook 1 point (450g) of white beans and set aside. I often put a vegetable or beef bullion cube in, but it is optional.
Cook 4 sausage links. I usually use chorizo or Italian (hot or sweet is up to you). I usually remove the casing first.
Fry the sausages until cooked.
Add 1-2 diced onions (red or yellow) -- depending on size and preference -- to the cooked sausage and cook for a few mins.
Add rough chopped kale or spinach or chard, etc (after rinsing) to the pot. Cook for a few mins.
Add the cooked beans -- including the water -- to the pot.
Season with salt, pepper, thyme, or whatever herbs you have and like.
Let simmer for a little bit to allow flavors to mix.
Serve. We often serve with sourdough bread.
This goes a long way and we never seem to tire of it.
MeMail me if you want more recipe ideas. We post our faves on our website, but I don't want to self-link.
Good luck!
posted by terrapin at 8:33 AM on July 17, 2022 [5 favorites]
Pressure cook 1 point (450g) of white beans and set aside. I often put a vegetable or beef bullion cube in, but it is optional.
Cook 4 sausage links. I usually use chorizo or Italian (hot or sweet is up to you). I usually remove the casing first.
Fry the sausages until cooked.
Add 1-2 diced onions (red or yellow) -- depending on size and preference -- to the cooked sausage and cook for a few mins.
Add rough chopped kale or spinach or chard, etc (after rinsing) to the pot. Cook for a few mins.
Add the cooked beans -- including the water -- to the pot.
Season with salt, pepper, thyme, or whatever herbs you have and like.
Let simmer for a little bit to allow flavors to mix.
Serve. We often serve with sourdough bread.
This goes a long way and we never seem to tire of it.
MeMail me if you want more recipe ideas. We post our faves on our website, but I don't want to self-link.
Good luck!
posted by terrapin at 8:33 AM on July 17, 2022 [5 favorites]
I make lazy muesli in advance for breakfast most days. I dump 1 quart of vanilla yogurt in a bowl and add steel-cut oats until the texture is right. Then I add 2-3 bananas and chop/mash with my silicone spatula until all mixed together. Sometimes I add a bit of wheat bran or hemp hearts for health/variety. Could also add other fruits or nuts, but I mostly like it with just bananas and other grains. Makes 3 breakfasts for me. I eat this every day for a few months at a time until I get sick of it, take a month or so off, and repeat.
posted by mekily at 8:39 AM on July 17, 2022 [1 favorite]
posted by mekily at 8:39 AM on July 17, 2022 [1 favorite]
I know you're iffy on vegetables, but if savory/umami beans transformed into burgers sounds like it might be tasty to you, I make black bean burgers. Recipe to feed 4-6 people is:
Ingredients:
- 2 cans black beans, drained and lightly dried with a paper towel
- 1 can chickpeas, drained and lightly dried with a paper towel
- A few tablespoons of golden flax seed (either pre-ground or you can grind it with a mortar and pestle, or coffee/herb grinder)
- Sautéed yellow onion, drained on paper towels to remove excess oil (or sub w/ onion powder, to taste)
- Sautéed garlic - at least half of a whole bulb, and drained on paper towels (or sub w/ garlic powder, to taste)
- 2 cups panko, or other breadcrumbs
- Kosher salt
- Optional: feta cheese
- Burger buns
- Whatever burger toppings you like (I recommend sliced red onion rings, sliced avocado, and garlic aioli)
Instructions:
- In a large bowl, add drained and dried black beans and chickpeas.
- Sprinkle bean mixture with a generous amount of kosher salt, then mash the beans a rough mixture is produced. It's okay if about 20% of the beans are still intact.
- In a separate small bowl, add 2 tbsp water to 4 tbsp ground golden flaxseed, mix gently and set aside. Texture should develop into something between runny and gummy. Add more water/flaxseed as needed until texture achieved.
- Add panko/breadcrumbs, sauteed onion or onion powder, sauteed garlic or onion powder, and (optional) feta cheese.
- Add flaxseed mixture (it's flavorless and acts as a binding agent, in lieu of eggs) to beans, mix well to blend evenly.
- Press mixture into the shape of burger patties - no thicker than 1" (diameter can be scaled based on size of buns/number of people being fed).
- Place large frying pan over medium high heat, once heated through, add vegetable oil of choice and fry 2-3 minutes on each side, flipping once.
- Assemble fried bean burger patties on burger buns (I usually toast the burger buns) with your preferred toppings.
It's simple, cheap, hearty, and relatively healthy. I've never served this to anyone who didn't love it.
posted by nightrecordings at 9:06 AM on July 17, 2022 [5 favorites]
Ingredients:
- 2 cans black beans, drained and lightly dried with a paper towel
- 1 can chickpeas, drained and lightly dried with a paper towel
- A few tablespoons of golden flax seed (either pre-ground or you can grind it with a mortar and pestle, or coffee/herb grinder)
- Sautéed yellow onion, drained on paper towels to remove excess oil (or sub w/ onion powder, to taste)
- Sautéed garlic - at least half of a whole bulb, and drained on paper towels (or sub w/ garlic powder, to taste)
- 2 cups panko, or other breadcrumbs
- Kosher salt
- Optional: feta cheese
- Burger buns
- Whatever burger toppings you like (I recommend sliced red onion rings, sliced avocado, and garlic aioli)
Instructions:
- In a large bowl, add drained and dried black beans and chickpeas.
- Sprinkle bean mixture with a generous amount of kosher salt, then mash the beans a rough mixture is produced. It's okay if about 20% of the beans are still intact.
- In a separate small bowl, add 2 tbsp water to 4 tbsp ground golden flaxseed, mix gently and set aside. Texture should develop into something between runny and gummy. Add more water/flaxseed as needed until texture achieved.
- Add panko/breadcrumbs, sauteed onion or onion powder, sauteed garlic or onion powder, and (optional) feta cheese.
- Add flaxseed mixture (it's flavorless and acts as a binding agent, in lieu of eggs) to beans, mix well to blend evenly.
- Press mixture into the shape of burger patties - no thicker than 1" (diameter can be scaled based on size of buns/number of people being fed).
- Place large frying pan over medium high heat, once heated through, add vegetable oil of choice and fry 2-3 minutes on each side, flipping once.
- Assemble fried bean burger patties on burger buns (I usually toast the burger buns) with your preferred toppings.
It's simple, cheap, hearty, and relatively healthy. I've never served this to anyone who didn't love it.
posted by nightrecordings at 9:06 AM on July 17, 2022 [5 favorites]
I would and could and sometimes do eat a taco salad for lunch every day. I cook a couple pounds of ground meat (or textured soy protein also works) with taco seasoning, and then portion it into those silicon cupcake liners in a muffin pan, freeze them, and then store them in a ziplock bag. Taco salad for me is:
a little lettuce, chopped up (I like romaine but we've done iceberg which is also fine)
half a roma tomato, diced
probably 5 green olives with pimento, sliced
Shredded cheddar cheese
and throw the silicon cupcake liner with the frozen taco meat in the micro for like 30 seconds and add to the salad. I occasionally add salsa and sour cream and crushed up tortilla chips, but I don't need them.
Also I ate this every morning for a year once and I still loved it:
2 slices of turkey bacon, sliced into thin matchsticks. throw them in a pan and cook until they start to look glossy. Add half a can of drained green lentils and a tablespoon of butter, quite a lot of black pepper, and salt to taste. cook until it looks like you'd want to eat it now (I like my lentils sliiiightly dried out!) delicious.
posted by euphoria066 at 10:19 AM on July 17, 2022 [3 favorites]
a little lettuce, chopped up (I like romaine but we've done iceberg which is also fine)
half a roma tomato, diced
probably 5 green olives with pimento, sliced
Shredded cheddar cheese
and throw the silicon cupcake liner with the frozen taco meat in the micro for like 30 seconds and add to the salad. I occasionally add salsa and sour cream and crushed up tortilla chips, but I don't need them.
Also I ate this every morning for a year once and I still loved it:
2 slices of turkey bacon, sliced into thin matchsticks. throw them in a pan and cook until they start to look glossy. Add half a can of drained green lentils and a tablespoon of butter, quite a lot of black pepper, and salt to taste. cook until it looks like you'd want to eat it now (I like my lentils sliiiightly dried out!) delicious.
posted by euphoria066 at 10:19 AM on July 17, 2022 [3 favorites]
Since the 4th of July it has been hotdogs. Plain old Hebrew Nationals with ketchup, yellow mustard, sometimes a horseradish mustard, sometimes jalapenos.
Hadn't eaten a non brat hotdog in like 15 years...
(Had a similar craving for Taco Bell tacos a few months ago).
posted by Windopaene at 10:40 AM on July 17, 2022
Hadn't eaten a non brat hotdog in like 15 years...
(Had a similar craving for Taco Bell tacos a few months ago).
posted by Windopaene at 10:40 AM on July 17, 2022
I make what I call "noods and stuff" many days for lunch. It's soba noodles, with some kind of veggies (snow peas, frozen peas, cropped up broccoli, thinly sliced carrots, etc.) thrown in for the last minute of cooking time, rinsed well in cold water and topped with protein (soft tofu, hard boiled egg, your fave grilled chicken, etc.) and asian-ish sauce (chili crisp, peanut sauce, just soy sauce even is great, with crispy garlic, sesame seeds, or fukikake optional but delicious)
The whole thing takes about 15 minutes from start to finish and I never get tired of it.
posted by LeeLanded at 10:47 AM on July 17, 2022 [5 favorites]
The whole thing takes about 15 minutes from start to finish and I never get tired of it.
posted by LeeLanded at 10:47 AM on July 17, 2022 [5 favorites]
Maybe this is too obvious, but avocado toast? You can have lots of fun with sauces (hot sauce is good, I'm sure balsamic would be as well, there's lots you can do). My breakfast most mornings for a while was avocado on sourdough with salt, pepper, celery seed, and hot sauce, and it was excellent, I mostly stopped because I moved somewhere where avocados were a lot more expensive.
posted by wesleyac at 10:55 AM on July 17, 2022
posted by wesleyac at 10:55 AM on July 17, 2022
So for a no fuss breakfast, I buy the ready to drink Premire Protein shakes. They come in a pretty good variety of flavors and most are palatable if cold. Lately, I've been doing a chocolate or vanilla shake with some cold brew coffee to mix things up.
Currently, lunch is a peanut butter and banana sandwich on that fancy high fiber whole grain bread that costs and arm and a leg. Previously it was a chicken salad sandwich with the salad from Sam's. Greek yogurt with a high protein cereal (Kashi Go) and chia seeds.
For dinner, I generally make a pot of brown rice or some sort of pasta, roast a bunch of frozen veggies and combine those with a jarred sauce or salad dressing and some canned beans.
posted by kathrynm at 11:50 AM on July 17, 2022
Currently, lunch is a peanut butter and banana sandwich on that fancy high fiber whole grain bread that costs and arm and a leg. Previously it was a chicken salad sandwich with the salad from Sam's. Greek yogurt with a high protein cereal (Kashi Go) and chia seeds.
For dinner, I generally make a pot of brown rice or some sort of pasta, roast a bunch of frozen veggies and combine those with a jarred sauce or salad dressing and some canned beans.
posted by kathrynm at 11:50 AM on July 17, 2022
Try roasted cauliflower; douse it with Tabasco-style hot sauce and olive oil, roast at 425 until you see some crispy edges, about 20 minutes. Cabbage is also tasty roasted.
Wraps are easy and fast and can be really varied. Leftover or pre-cooked meat/protein, like shredded chicken, taco beef, hummus, or tofu. Leftover or pre-made rice and mashed beans, salsa. Then start adding things like peppers, onions, avocado, baked sweet potato, spinach, corn, leftover veg, incl. roasted, cheese, sour cream. The mashed beans and rice help absorb some liquid and provide some bulk. I usually add salsa unless I use typical salad ingredients like cold cuts, when I'd add mayo & mustard. Anything you might put in a sandwich can go in a wrap.
I love breakfast wraps any time of day. beans, rice (potato), salsa, scrambled egg, sausage. Cheese & sour cream are nice additions. I often use the smaller corn tortillas and just add greens, scrambled eggs, salsa.
Keep some stuff around to perk up sandwiches and wraps like quick pickled red onion (use the leftover juice from pickles), capers, arugula, horseradish, jalapenos, cilantro, pesto.
posted by theora55 at 1:38 PM on July 17, 2022
Wraps are easy and fast and can be really varied. Leftover or pre-cooked meat/protein, like shredded chicken, taco beef, hummus, or tofu. Leftover or pre-made rice and mashed beans, salsa. Then start adding things like peppers, onions, avocado, baked sweet potato, spinach, corn, leftover veg, incl. roasted, cheese, sour cream. The mashed beans and rice help absorb some liquid and provide some bulk. I usually add salsa unless I use typical salad ingredients like cold cuts, when I'd add mayo & mustard. Anything you might put in a sandwich can go in a wrap.
I love breakfast wraps any time of day. beans, rice (potato), salsa, scrambled egg, sausage. Cheese & sour cream are nice additions. I often use the smaller corn tortillas and just add greens, scrambled eggs, salsa.
Keep some stuff around to perk up sandwiches and wraps like quick pickled red onion (use the leftover juice from pickles), capers, arugula, horseradish, jalapenos, cilantro, pesto.
posted by theora55 at 1:38 PM on July 17, 2022
If you want to sneak some veg into breakfast (or any other time of day really), you could try this veggie scramble I believe to be empirically the best and have at times eaten everyday. It is resistant to batch cooking but requires very few ingredients and preps quick and is just super tasty. You’ll need:
1 egg
1/2 a small zucchini
A handful of lil mushrooms
A few tablespoons of goat cheese off a chèvre log
Mayo
Toast OR a big rice cake (instant toast! But a little harder to eat)
1. Start heating up a pan on medium to medium-high heat
2. Cut up your half zucchini and your mushrooms into little chunks, then set them aside
3. Scramble your egg in a little bowl and throw some salt in there. Crumble your goat cheese and kinda stir it into the egg (not going for blended, just introduced), then set that side
4. Pour some oil in your pan, let it heat up, then add in the veggies. Salt them, and then give them a toss every so often
5. Meanwhile, spread some mayo on your toast/rice cake - I feel like hot sauce or whatever would work here, too, but I’m baby
6. Check MetaFilter or stare into the distance or make your coffee or whatever
7. Your veggies are ready IMO when the shrooms are super golden brown and the zucchini is so soft you don’t even have to press on a piece for your spatula to sink into it. Some people might like it more al dente, but if you’re squicky about veg, softer will blend into the scramble better. Anyway, when they’re ready by your standards, scrape them and their juices into a little bowl, and get ready for the lightning round
8. LIGHTNING ROUND: Another lil lug of oil in the pan will ready it for your egg. Other people like to cook their scrambs low and slow but NOT ME - pour the egg into the pan and start stirring immediately to keep the whole thing from omelette-ifying. After about a minute, when it’s almost cooked, add in the cooked veggies, turn off the burner, and stir everything together as residual heat melts the goat cheese.
9. Dump it all onto your toast, shower generously with Maldon (or other flaky salt of choice), and serve. Can be a knife and fork affair if you used toast, otherwise an awkward but nice’n’crunchy balancing act on a rice cake.
posted by moonbeam at 5:47 PM on July 17, 2022 [1 favorite]
1 egg
1/2 a small zucchini
A handful of lil mushrooms
A few tablespoons of goat cheese off a chèvre log
Mayo
Toast OR a big rice cake (instant toast! But a little harder to eat)
1. Start heating up a pan on medium to medium-high heat
2. Cut up your half zucchini and your mushrooms into little chunks, then set them aside
3. Scramble your egg in a little bowl and throw some salt in there. Crumble your goat cheese and kinda stir it into the egg (not going for blended, just introduced), then set that side
4. Pour some oil in your pan, let it heat up, then add in the veggies. Salt them, and then give them a toss every so often
5. Meanwhile, spread some mayo on your toast/rice cake - I feel like hot sauce or whatever would work here, too, but I’m baby
6. Check MetaFilter or stare into the distance or make your coffee or whatever
7. Your veggies are ready IMO when the shrooms are super golden brown and the zucchini is so soft you don’t even have to press on a piece for your spatula to sink into it. Some people might like it more al dente, but if you’re squicky about veg, softer will blend into the scramble better. Anyway, when they’re ready by your standards, scrape them and their juices into a little bowl, and get ready for the lightning round
8. LIGHTNING ROUND: Another lil lug of oil in the pan will ready it for your egg. Other people like to cook their scrambs low and slow but NOT ME - pour the egg into the pan and start stirring immediately to keep the whole thing from omelette-ifying. After about a minute, when it’s almost cooked, add in the cooked veggies, turn off the burner, and stir everything together as residual heat melts the goat cheese.
9. Dump it all onto your toast, shower generously with Maldon (or other flaky salt of choice), and serve. Can be a knife and fork affair if you used toast, otherwise an awkward but nice’n’crunchy balancing act on a rice cake.
posted by moonbeam at 5:47 PM on July 17, 2022 [1 favorite]
My family's out of town so I made bean salad 2 or 3 times for supper last week. A can of mixed beans, a tomato, some cucumbers, feta cheese and a vinaigrette dressing. Would have had it tonight but I visited a friend and they gave me some extra lettuce they had so I had a regular salad instead.
I could probably eat toasted cheese sandwiches every day for lunch.
posted by any portmanteau in a storm at 6:46 PM on July 17, 2022
I could probably eat toasted cheese sandwiches every day for lunch.
posted by any portmanteau in a storm at 6:46 PM on July 17, 2022
I eat a small red potato, a slice of onion, a stick of celery, four cherry tomatoes and a half-cup of frozen vegetables every day. This week, the mixed veg is chopped broccoli. Stoking up on veggies at the end of the day is great.
posted by SPrintF at 7:38 PM on July 17, 2022
posted by SPrintF at 7:38 PM on July 17, 2022
For a while, long ago, my daily lunch was cottage cheese, an avocado, a tomato and sometimes I splurged on watercress. I'd dress the tomato and avokado with salt, lemon and olive oil. I still enjoy it, but I am on a plan where I try to eat a lot of different foods now.
posted by mumimor at 1:03 AM on July 18, 2022 [1 favorite]
posted by mumimor at 1:03 AM on July 18, 2022 [1 favorite]
I've been making "cooked salads" since I was a teenager. Now that I'm in my 40s, I have a system whittled down to a (15-minute prep, 30 minutes until it's on the table) core. WHen working from home, this is often what I'll make for lunch
1. Cook freekeh / farro / couscous / bulgur / orzo / other short-cook grain or pasta.
2. While it's cooking, chop leafy greens (spinach, kale, arugula, lettuce, whatever is available), chop raw veg (fennel bulb, carrot, celery, scallions, bell pepper, cucumber, whatever is available), chop culinary herbs (cilantro, parsley, basil, mint, whatever is available).
3. Prepare a quick sauce that includes a fatty component (tahini, peanut butter, almond butter, avocado, olive oil, sesame oil, etc.), an acid (juice from a squeeze lemon or lime, a glug of cider vinegar), and salt.
4. Combine grain and greens 50/50 by volume. Add in greedy handfuls of chopped herbs. Toss with sauce.
5. Season to taste (sesame seeds or crushed peanuts on top, some chili oil, a splash of tamari, etc.).
You can easily make a bunch of the cooked grain/pasta so that stays in the fridge for a week's worth of meals. Same goes for the sauce. Then you're chopping the veg fresh just before you assemble each meal, which allows you room to customize it a bit each time without changing the proportions or general structure. THese are great eaten hot or cold.
posted by late afternoon dreaming hotel at 2:16 AM on July 18, 2022 [5 favorites]
1. Cook freekeh / farro / couscous / bulgur / orzo / other short-cook grain or pasta.
2. While it's cooking, chop leafy greens (spinach, kale, arugula, lettuce, whatever is available), chop raw veg (fennel bulb, carrot, celery, scallions, bell pepper, cucumber, whatever is available), chop culinary herbs (cilantro, parsley, basil, mint, whatever is available).
3. Prepare a quick sauce that includes a fatty component (tahini, peanut butter, almond butter, avocado, olive oil, sesame oil, etc.), an acid (juice from a squeeze lemon or lime, a glug of cider vinegar), and salt.
4. Combine grain and greens 50/50 by volume. Add in greedy handfuls of chopped herbs. Toss with sauce.
5. Season to taste (sesame seeds or crushed peanuts on top, some chili oil, a splash of tamari, etc.).
You can easily make a bunch of the cooked grain/pasta so that stays in the fridge for a week's worth of meals. Same goes for the sauce. Then you're chopping the veg fresh just before you assemble each meal, which allows you room to customize it a bit each time without changing the proportions or general structure. THese are great eaten hot or cold.
posted by late afternoon dreaming hotel at 2:16 AM on July 18, 2022 [5 favorites]
Response by poster: Thanks, everyone, some great suggestions here!
posted by HonoriaGlossop at 7:47 PM on August 3, 2022
posted by HonoriaGlossop at 7:47 PM on August 3, 2022
This thread is closed to new comments.
posted by goodbyewaffles at 8:33 AM on July 17, 2022 [9 favorites]