Practical dinner ideas for one fatigued person?
October 21, 2018 8:18 AM Subscribe
I have Multiple Sclerosis, and fatigue (from that and other sources) is often part of my life. When I get home from work, some days I can put something together, but other days, I am exhausted and don't eat well. What are some quick, inexpensive, and manageable ideas (both recipes and practical) for getting dinner together regularly when I feel flattened out?
Issues:
My oven isn't currently working.
I want to lose weight.
I love to cook, but with the fatigue days, sometimes it just isn't happening the way I want it to. I used to work remotely, so for years, things were mostly fine. I could regroup when needed. Working in offices again not only knocks me out with fatigue when the MS is feeling intrusive, but I live with anxiety, cycles of depression, and (probable) PTSD) plus I'm a HSP who works 40 hours in two offices, each with various sources of exhaustion. My commute is thankfully short.
I usually make a sandwich for lunch to take to work because it's quick and easy to transport. When I used to have energy, I'd make dinner and have the leftovers for lunch. I love to cook and have been cooking since I was about 8 or 9, so this is so frustrating when the idea feels like a weight. I used to cook myself breakfast, lunch or leftovers from the previous night, then make dinner.
Any ideas on recipes, prep ideas, coping, and practical advice is welcome. No real restrictions other than I'm looking to lose weight, and could use iron. I am open to types of food, though I do not eat much red meat. I have a small blender, a small slow cooker (2qt), a 3-cup rice cooker, various pots and pans, but for right now - my oven isn't working (I'll get it fixed, so suggestions for oven are helpful and welcome, but right now, it's not an option).
I love to cook, but with the fatigue days, sometimes it just isn't happening the way I want it to. I used to work remotely, so for years, things were mostly fine. I could regroup when needed. Working in offices again not only knocks me out with fatigue when the MS is feeling intrusive, but I live with anxiety, cycles of depression, and (probable) PTSD) plus I'm a HSP who works 40 hours in two offices, each with various sources of exhaustion. My commute is thankfully short.
I usually make a sandwich for lunch to take to work because it's quick and easy to transport. When I used to have energy, I'd make dinner and have the leftovers for lunch. I love to cook and have been cooking since I was about 8 or 9, so this is so frustrating when the idea feels like a weight. I used to cook myself breakfast, lunch or leftovers from the previous night, then make dinner.
Any ideas on recipes, prep ideas, coping, and practical advice is welcome. No real restrictions other than I'm looking to lose weight, and could use iron. I am open to types of food, though I do not eat much red meat. I have a small blender, a small slow cooker (2qt), a 3-cup rice cooker, various pots and pans, but for right now - my oven isn't working (I'll get it fixed, so suggestions for oven are helpful and welcome, but right now, it's not an option).
You might be interested in this question I posted a while back.
Prepared foods are great. I've made meals of plain yogurt with fresh fruit, hummus and pre-cut veg, rotisserie chicken and cole slaw, peanut butter and crackers.
Also a huge fan of salads. Get your greens (pre-washed), add cheese, grains, chickpeas, cured meat, slices apples, cherry tomatoes, nuts ... whatever.
If you have or can get a microwave, frozen dinners are what I go for when I really can't handle cooking and cleanup at all.
posted by bunderful at 8:40 AM on October 21, 2018 [1 favorite]
Prepared foods are great. I've made meals of plain yogurt with fresh fruit, hummus and pre-cut veg, rotisserie chicken and cole slaw, peanut butter and crackers.
Also a huge fan of salads. Get your greens (pre-washed), add cheese, grains, chickpeas, cured meat, slices apples, cherry tomatoes, nuts ... whatever.
If you have or can get a microwave, frozen dinners are what I go for when I really can't handle cooking and cleanup at all.
posted by bunderful at 8:40 AM on October 21, 2018 [1 favorite]
I like to roast vegetables and bake potatoes one day a week and eat them the rest of the week.
I have a dutch oven, but pretty sure you can do it in any type of pan. One reason I like to roast vegetables is that almost every vegetable can just go in the oven after being washed, without peeling or cutting. I tend to add just olive oil and salt and pepper, but you could throw on any herb you like (rosemary is popular).
To eat during the week, I usually warm them briefly in the microwave (30 seconds or so) and then add a cheese (usually parmesan). Toast with hummus is great along side this, as is rice.
Salmon cooks very quickly for some added protein. I buy the frozen and take the serving I want out to thaw in the fridge in the morning before work. I also hardboil eggs (10 minutes in the water, probably takes 5 to bring it to a boil) to have a high protein snack on hand.
I hear you on eating healthy, so this may sound counterintuitive, but I have found that a little fat is my friend. I can eat less (and less complicated meals) if I include butter, cheese, or oils in each of my meals.
I also keep frozen dinners on hand for nights when things are really hard.
posted by CMcG at 8:41 AM on October 21, 2018
I have a dutch oven, but pretty sure you can do it in any type of pan. One reason I like to roast vegetables is that almost every vegetable can just go in the oven after being washed, without peeling or cutting. I tend to add just olive oil and salt and pepper, but you could throw on any herb you like (rosemary is popular).
To eat during the week, I usually warm them briefly in the microwave (30 seconds or so) and then add a cheese (usually parmesan). Toast with hummus is great along side this, as is rice.
Salmon cooks very quickly for some added protein. I buy the frozen and take the serving I want out to thaw in the fridge in the morning before work. I also hardboil eggs (10 minutes in the water, probably takes 5 to bring it to a boil) to have a high protein snack on hand.
I hear you on eating healthy, so this may sound counterintuitive, but I have found that a little fat is my friend. I can eat less (and less complicated meals) if I include butter, cheese, or oils in each of my meals.
I also keep frozen dinners on hand for nights when things are really hard.
posted by CMcG at 8:41 AM on October 21, 2018
oh shoot, I'm sorry. I didn't see the part about the oven. However, I do think you can roast veggies in a slow cooker.
posted by CMcG at 8:43 AM on October 21, 2018
posted by CMcG at 8:43 AM on October 21, 2018
I have pretty terrible intermittent fatigue as a result of epilepsy.... which means that I am not always good about turning heat sources off.
I love my crock pot. I bought one that would “hold warm” for a very long time. I use it a lot so that I can put in a little prep time wen I am feeling well, eat something when I am feeling ok,,, and safely ignore it for another 8-10hours if I am not well. Yay - hot food that isn’t terribly and is verrry tolerant to timelines.
Yes I somewhat often eat supper for breakfast.
posted by mce at 8:45 AM on October 21, 2018 [4 favorites]
I love my crock pot. I bought one that would “hold warm” for a very long time. I use it a lot so that I can put in a little prep time wen I am feeling well, eat something when I am feeling ok,,, and safely ignore it for another 8-10hours if I am not well. Yay - hot food that isn’t terribly and is verrry tolerant to timelines.
Yes I somewhat often eat supper for breakfast.
posted by mce at 8:45 AM on October 21, 2018 [4 favorites]
One of my faves is to throw a cup of rice, a cup on lentils, a quartered onion, and a bouillon block into a pan with water, cover, cook on low-medium, and let simmer til tender. I also will add a bag of chopped kale a few minutes towards the end for some extra green, and usually a handful of nuts/dried cranberries/etc for a bit of extra crunch/flavor. Can also throw some shredded cheese on top of you like. It's one of the things I make after long shifts when I barely have enough energy to pee! Nutritious and nourishing and super easy.
posted by stillmoving at 9:07 AM on October 21, 2018 [7 favorites]
posted by stillmoving at 9:07 AM on October 21, 2018 [7 favorites]
Trader Joe’s frozen brown rice is tasty and filling. I pour soup over half a bag and save the other half for another glop of soup.
Peanut butter and an apple have gotten me through some rough fatigue spots. A bag of apples will keep pretty well in a COOL dark place. If apples don’t appeal, try a bag of oranges. Navels or Clementines for this. The things marketed as Florida oranges are good for juicing but not friendly for eating unless you quarter them and duck the flesh off the peel.
posted by bilabial at 9:37 AM on October 21, 2018
Peanut butter and an apple have gotten me through some rough fatigue spots. A bag of apples will keep pretty well in a COOL dark place. If apples don’t appeal, try a bag of oranges. Navels or Clementines for this. The things marketed as Florida oranges are good for juicing but not friendly for eating unless you quarter them and duck the flesh off the peel.
posted by bilabial at 9:37 AM on October 21, 2018
My favourite when I’m alone and tired is poached eggs on salad. This can be prepared salad mix and/or leftovers of any kind. I usually just use lemon and olive oil, salt and pepper as a dressing.
posted by Valancy Rachel at 10:03 AM on October 21, 2018
posted by Valancy Rachel at 10:03 AM on October 21, 2018
I love good food but have no time, and I've recently been experimenting with the trend of sheet pan dinners. It's a handy search term and there are tons of ideas. I love them because the prep is basically" cut stuff in chunks, season it, and throw it all in the oven on a single pan." It's pretty quick.
posted by Miko at 10:29 AM on October 21, 2018
posted by Miko at 10:29 AM on October 21, 2018
I think the best strategy is to cook a big pot of something that makes good leftovers for a few days and then you can just come home and reheat. Some recipes you can Google might include:
Pasta alla Norma: pasta with tomato and eggplant sauce.
Black Beans: many variations, I love to serve with some cornbread muffins.
Turkey Chili: many good variations.
Kale Pesto: this NYTimes recipe is basically my favorite comfort food.
Trader Joe's Madras Lentils are my go-to, I don't want to cook, but need something healthy ready to eat meal. Serve with some of their garlic naan and you are satisfied.
posted by brookeb at 10:43 AM on October 21, 2018 [1 favorite]
Pasta alla Norma: pasta with tomato and eggplant sauce.
Black Beans: many variations, I love to serve with some cornbread muffins.
Turkey Chili: many good variations.
Kale Pesto: this NYTimes recipe is basically my favorite comfort food.
Trader Joe's Madras Lentils are my go-to, I don't want to cook, but need something healthy ready to eat meal. Serve with some of their garlic naan and you are satisfied.
posted by brookeb at 10:43 AM on October 21, 2018 [1 favorite]
I struggle with medical-related fatigue too. I feel you. I like to keep focaccia buns in the freezer that I slice before freezing. I pull one out, microwave for 30 seconds (sometimes wrapped in damp paper towel but not necessary) and lay split in oven/toaster oven/toaster (not necessary since your I've is broken) on low broil to toast. Set an alarm if you're exhausted so it doesn't burn while you're mixing the following. Open a can of tuna and a can of chickpeas. Mix half the tuna and half the chickpeas while mashing chickpeas roughly with a fork. Either open jar of store pesto or pop out a homemade frozen pesto ice cube (if frozen zap in microwave for 10-20 secs to melt). Mix into beans and tuna. Salt to taste. You may add capers, herbs, presliced olives, sundried tomato bits, chopped red bell pepper leftover from something else, hummus, or just eat with the salt and pesto.
This is the kind of meal that makes me feel comforted and special, not like a broken failure who is too sick to cook. But it takes no energy, involves no cleanup, and uses items I always have in my freezer. If you don't batch make and freeze pesto that's no issue, you can buy storebought and keep a jar in the fridge. This also works with only tuna or only chickpeas and vegan pesto, if you have a vegan dinner guest. I can happily eat it three days in row by changing the add-ins. It's cheap and satisfying and makes me feel cared-for and competent. Food can be so healing.
Another thing I like for quick and easy is lentils plus a jar of v-8 juice and spice to taste. Cook for about fifteen minutes until done. If your oven gets fixed and you have a little extra energy cornbread is an easy side. 1/2 cup flour, 1/2 cup meal, 1 tsp salt, 2 tsp baking powder, 1 egg, milk to pancake consistency. Bake in oiled 5-inch skillet at anywhere from 350-425 until golden, about 15-25 degrees depending on temp. The cornbread is divine if you leave it out to stale and crumble into milk or soymilk the next morning (almond milk is too thin for that combo to taste right).
I often keep pitas in the house. They make a good pizza you don't have to bake so no worries about broken oven. Spread with hummus, suçuk sausage if desired (does not need to be cooked, but you can panfry if you like), olives, dried thyme and marjoram. You can add cucumber since this won't be a cooked "pizza" or baby spinach (no need to chop).
Another hack is smoothie packs. I freeze gallon ziplocks with 1/2 cup frozen fruit, any kind, but especially pineapple, 1 cup spinach, 1 the ground flaxseed or chia. Pull out when wanted and blend with 1 cup water or milk of choice. You can add yogurt, vanilla, ice, peanut butter, almond butter, cottage cheese, avocado, or a scoop of protein powder. I do not recommend juice because it bumps the calories up too high and you already have fruit. The blender is annoying to wash but you can punt on that for another day.
Ain't no shame in a dinner for a cup of nonfat Greek yogurt, stevia drops to taste, and a cup of frozen blueberries mixed in either.
posted by liminal_shadows at 10:45 AM on October 21, 2018 [3 favorites]
This is the kind of meal that makes me feel comforted and special, not like a broken failure who is too sick to cook. But it takes no energy, involves no cleanup, and uses items I always have in my freezer. If you don't batch make and freeze pesto that's no issue, you can buy storebought and keep a jar in the fridge. This also works with only tuna or only chickpeas and vegan pesto, if you have a vegan dinner guest. I can happily eat it three days in row by changing the add-ins. It's cheap and satisfying and makes me feel cared-for and competent. Food can be so healing.
Another thing I like for quick and easy is lentils plus a jar of v-8 juice and spice to taste. Cook for about fifteen minutes until done. If your oven gets fixed and you have a little extra energy cornbread is an easy side. 1/2 cup flour, 1/2 cup meal, 1 tsp salt, 2 tsp baking powder, 1 egg, milk to pancake consistency. Bake in oiled 5-inch skillet at anywhere from 350-425 until golden, about 15-25 degrees depending on temp. The cornbread is divine if you leave it out to stale and crumble into milk or soymilk the next morning (almond milk is too thin for that combo to taste right).
I often keep pitas in the house. They make a good pizza you don't have to bake so no worries about broken oven. Spread with hummus, suçuk sausage if desired (does not need to be cooked, but you can panfry if you like), olives, dried thyme and marjoram. You can add cucumber since this won't be a cooked "pizza" or baby spinach (no need to chop).
Another hack is smoothie packs. I freeze gallon ziplocks with 1/2 cup frozen fruit, any kind, but especially pineapple, 1 cup spinach, 1 the ground flaxseed or chia. Pull out when wanted and blend with 1 cup water or milk of choice. You can add yogurt, vanilla, ice, peanut butter, almond butter, cottage cheese, avocado, or a scoop of protein powder. I do not recommend juice because it bumps the calories up too high and you already have fruit. The blender is annoying to wash but you can punt on that for another day.
Ain't no shame in a dinner for a cup of nonfat Greek yogurt, stevia drops to taste, and a cup of frozen blueberries mixed in either.
posted by liminal_shadows at 10:45 AM on October 21, 2018 [3 favorites]
On those days when even five ingredients seems too many, try this: a can of stewed tomatoes with a bunch of rice stirred in. As it cooks, the liquid from the stewed tomatoes reconstitutes the rice to produce a casserole. If you want a dash of protein, melt a little cheese on top.
posted by DrGail at 10:55 AM on October 21, 2018 [2 favorites]
posted by DrGail at 10:55 AM on October 21, 2018 [2 favorites]
Meal prep hacks: Indian groceries and sometimes asian groceries have jars of diced garlic. Weirdly with illness and fatigue the garlic just takes too long and keeps me on my feet just a little too long. Those are a lifesaver. They also carry jars of diced or sliced ginger and chilis (or in the south a normal grocery has Rotel diced chilis). That's great or everything, but especially added to a tablespoon or two of curry paste and some coconut milk, some frozen vegetables (or chopped if you have the energy, but I often don't), and beans/tofu/fish/protein of choice. The nice thing about fish is you can cook it in the curry in whole fillets without bothering to thaw, and separate into chunks as it cooks with spatula/spoon/fork. Same with tofu, and beans needn't be chopped.
It's nice so sometimes pre-chop vegetables on the weekend and just throw onto tacos or pita pizzas or into curries, jarred pasta sauce, or canned soup on the nights you're too tired to cook. They brighten the dishes and make them feel fresher and gives a more homemade feel, and often turn out not even resembling the original convenience item. This small cheap vegetable chopper is a lifesaver for onions or to rough chop mushrooms and such. Quarter onion, shove in, hit the button and ten seconds later chopped onion. If a canned soup is "flat" I add marmite, fish sauce, nutritional yeast or tomato paste in tube (faster and easier than opening a can). With added spice, vegetables I chopped on the weekend, or tvp, you'd never recognize it as canned soup, it takes ten minutes to simmer and I don't have decision fatigue about picking a flavor direction or recipe.
I have more quick/easy/lower cal recipes but I'm currently in the middle of a move and everything is packed up. Send me a message if you'd like more ideas when I'm unpacked (that way I won't forget) or you'd like a link to my Instagram account where you might get a few more ideas.
Either to add: losing weight with chronic illness is HARD, so much harder than anyone else imagines, but very possible. I've done it, slowly, and maintained. So I want you to know that you're not alone in the amount of effort and extra struggle.
posted by liminal_shadows at 11:14 AM on October 21, 2018
It's nice so sometimes pre-chop vegetables on the weekend and just throw onto tacos or pita pizzas or into curries, jarred pasta sauce, or canned soup on the nights you're too tired to cook. They brighten the dishes and make them feel fresher and gives a more homemade feel, and often turn out not even resembling the original convenience item. This small cheap vegetable chopper is a lifesaver for onions or to rough chop mushrooms and such. Quarter onion, shove in, hit the button and ten seconds later chopped onion. If a canned soup is "flat" I add marmite, fish sauce, nutritional yeast or tomato paste in tube (faster and easier than opening a can). With added spice, vegetables I chopped on the weekend, or tvp, you'd never recognize it as canned soup, it takes ten minutes to simmer and I don't have decision fatigue about picking a flavor direction or recipe.
I have more quick/easy/lower cal recipes but I'm currently in the middle of a move and everything is packed up. Send me a message if you'd like more ideas when I'm unpacked (that way I won't forget) or you'd like a link to my Instagram account where you might get a few more ideas.
Either to add: losing weight with chronic illness is HARD, so much harder than anyone else imagines, but very possible. I've done it, slowly, and maintained. So I want you to know that you're not alone in the amount of effort and extra struggle.
posted by liminal_shadows at 11:14 AM on October 21, 2018
One last tip for when you have a working oven and then I'm back to packing. Some weeks I grab a carton of cherry tomatoes and a carton of mushrooms and roast those with whatever veg I have around and out that in a giant container in the fridge to add to whatever else I cook that week. Throw into pasta, soups, tacos, and on pizzas or pita pizzas or into sandwiches. It smells divine roasting slowly (when oven is cooked) and scratches that cooking urge even at low effort. I halve the cherry tomatoes but you can roast whole, and I either slice the mushrooms or roughly chop in the chopper. Chopped or sliced onions are great, as is garlic and I usually chunk some zucchini or eggplant. Sometimes I separate into several mini cast iron skillets to add separately to dishes later, but sometimes I mix everything in one big skillet. You can sautee a bunch of stuff for later dishes, but it's a lot more work than roasting. I like sauteeing for a long time at 250 to bring out the sweetness of the tomatoes. This mix works well in breakfast tacos as well as lunch and dinner stuff.
Also, I see you have a slow cooker. Do you know about carmelizing onions in it? Way easier than standing over a stove.
posted by liminal_shadows at 11:27 AM on October 21, 2018 [2 favorites]
Also, I see you have a slow cooker. Do you know about carmelizing onions in it? Way easier than standing over a stove.
posted by liminal_shadows at 11:27 AM on October 21, 2018 [2 favorites]
Have you considered getting an electric multi-function pressure cooker? Sure you can do everything I’ll list next on the stove top, but without the need to stand there and monitor cooking. Yay timers! Mashed potatoes, pulled pork, briskets, lentils, yogurt, leche flan, soups, fresh chicken soup, stocks and broths, teriyaki cheers coke, risotto.
posted by lemon_icing at 12:31 PM on October 21, 2018 [4 favorites]
posted by lemon_icing at 12:31 PM on October 21, 2018 [4 favorites]
our grocery store just started carrying these fresh diced all veggie bowls with sauce (near prepackaged salads) that you cook in the microwave. They're like 200-300 calories for the entire huge bowl and easy to cook. I've been trying to buy three each week to at least get three lower calorie meals in at home.
posted by noloveforned at 12:32 PM on October 21, 2018
posted by noloveforned at 12:32 PM on October 21, 2018
A couple go to meals for medical fatigue days:
Rice with Earth Balance and a blend of seeds for protein
Sheet pan dinners
Hummus and crackers
Linguini or veggie spirals with pesto, feta, sundried tomato and olive (or make your own pesto in a food processor ahead of time with pistachio nuts, broccoli, oil, lemon, garlic, basil and EVOO)
Sweet potato chips with grated cheese heated in the microwave for 30 seconds, then topped with full fat sour cream or nacho toppings of choice
Naan pizza in the toaster oven
Tuna salad on toast
When things are really tough, I drink a prepared yogurt smoothie and call it a day. There's some low sugar ones that are good.
posted by crunchy potato at 1:02 PM on October 21, 2018
Rice with Earth Balance and a blend of seeds for protein
Sheet pan dinners
Hummus and crackers
Linguini or veggie spirals with pesto, feta, sundried tomato and olive (or make your own pesto in a food processor ahead of time with pistachio nuts, broccoli, oil, lemon, garlic, basil and EVOO)
Sweet potato chips with grated cheese heated in the microwave for 30 seconds, then topped with full fat sour cream or nacho toppings of choice
Naan pizza in the toaster oven
Tuna salad on toast
When things are really tough, I drink a prepared yogurt smoothie and call it a day. There's some low sugar ones that are good.
posted by crunchy potato at 1:02 PM on October 21, 2018
Quick version of shakshuka/huevos rancheros (with apologies to anyone who makes these dishes properly). I've never used a slow cooker, but the sauce would probably be a great thing to make in one of those. The way I do it is:
* Prep some veg in the easiest way possible - if you have a microwave, use one of those microwave ready bags; if your oven is going to be fixed soon, roast it; failing that boil or steam it all.
* Stick it in a pan (I use a wok) and chuck a tin of chopped tomatoes over it. Stir. Leave it for as long as you feel like leaving it - simplest is to just heat it all up but simmering for a while gives a tastier flavour.
* Mound it all up in the pan, make a dent in the top, crack 2 eggs into it.
* Rest a lid on the rim of the veg volcano, cook until the eggs are poached.
* Slide onto a dish and eat.
You can chuck in whatever herbs/spices/chilli you want early in the process, and you can make a huge batch of the sauce and reheat or freeze it for future meals.
As well as being easy, it's great for losing weight - the vast majority of it is vegetables, and the fibre and bulk always make me feel really full despite having very few calories. If you get your eggs right, the goey yolk gives the sense it's a real treat, you can dip your veg chunks in there.
If you want carbs add in a microwavable rice sachet/rice done in your rice cooker.
posted by penguin pie at 1:33 PM on October 21, 2018 [2 favorites]
* Prep some veg in the easiest way possible - if you have a microwave, use one of those microwave ready bags; if your oven is going to be fixed soon, roast it; failing that boil or steam it all.
* Stick it in a pan (I use a wok) and chuck a tin of chopped tomatoes over it. Stir. Leave it for as long as you feel like leaving it - simplest is to just heat it all up but simmering for a while gives a tastier flavour.
* Mound it all up in the pan, make a dent in the top, crack 2 eggs into it.
* Rest a lid on the rim of the veg volcano, cook until the eggs are poached.
* Slide onto a dish and eat.
You can chuck in whatever herbs/spices/chilli you want early in the process, and you can make a huge batch of the sauce and reheat or freeze it for future meals.
As well as being easy, it's great for losing weight - the vast majority of it is vegetables, and the fibre and bulk always make me feel really full despite having very few calories. If you get your eggs right, the goey yolk gives the sense it's a real treat, you can dip your veg chunks in there.
If you want carbs add in a microwavable rice sachet/rice done in your rice cooker.
posted by penguin pie at 1:33 PM on October 21, 2018 [2 favorites]
These days I get a lot of mileage out of thinking of a meal as just having 3 components: a protein, a vegetable, and a sauce. If I need more calories, then I add a starch or some cheese. Obviously, customize your basic formula as needed.
To make a meal, I throw in one of each component into a single glass bowl, microwave it for 4 minutes, and eat. If I have the energy, then I can do a little bit of tasting and spice adjusting at the 3 minute mark. Each of these components can be bought in a mostly pre-prepared fashion (and I frequent our Trader Joe's for a few items), so there is basically zero chopping or prepping of any sort, other than "take out of fridge, dump into bowl." Frozen vegetables are quite magic in this regard: 90% of the taste with 5% of the work. Same with pre-made sauces.
Protein components:
pre-cooked chicken sausages (this is like 80% of the meat I eat)
pre-cubed tofu
pre-cooked chicken (at TJ's)
ground beef that has been cooked by me ahead of time
some frozen meals that come with a meat (at TJ's)
pre-cooked frozen pork dumplings (at TJ's)
Vegetable components:
literally any frozen vegetable (this is my go-to, it tastes great and is so easy!)
literally any fresh vegetable (would likely require some chopping)
literally any canned vegetable
Indian food pouches, both fresh and frozen (at TJ's) (another go-to)
some frozen meals that come with a vegetable
Sauce components:
jars of pasta/marinara/vodka sauce
jars of "simmer sauce" like masala simmer sauce (at TJ's) or any curry simmer sauce
jars of "marinade sauce" like chimichurri marinade or enchilada sauce
jars of salsa
jars of pesto
Indian food pouches, both fresh and frozen (at TJ's)
Starch components:
pre-cooked rice in a pouch (the only use I've ever found for it, but it's great here)
pre-cooked ravioli
Other, for more calories:
sliced cheddar cheese
grated parmesan cheese
full-fat Greek yogurt
Sample meals:
1. Palak paneer frozen meal (at TJ's) + pre-cubed tofu + frozen mushrooms + frozen brussels sprouts (in this meal, the sauce comes from the palak paneer)
2. Pre-cooked ravioli + one pre-cooked chicken sausage, sliced + half jar of marinara sauce + frozen grilled eggplant and peppers + grated parmesan cheese (optional)
3. Pre-cooked frozen pork dumplings (at TJ's) + frozen cauliflower + frozen broccoli + half jar of curry simmer sauce
4. Frozen roasted potatoes and green beans + one pre-cooked chicken sausage, sliced + a few slices of cheddar cheese + half jar of chimichurri marinade
The sauces are where you can really get creative with it. Frequently I like to add a little something sweet and/or acidic to the main sauce to give it some pizzazz, like a bit of Carribean mango marinade into a masala simmer sauce, or some fresh ginger chutney into a sauce that came with a frozen Indian meal. You can also add your own fresh herbs and spices.
Yum!
posted by danceswithlight at 2:23 PM on October 21, 2018 [6 favorites]
To make a meal, I throw in one of each component into a single glass bowl, microwave it for 4 minutes, and eat. If I have the energy, then I can do a little bit of tasting and spice adjusting at the 3 minute mark. Each of these components can be bought in a mostly pre-prepared fashion (and I frequent our Trader Joe's for a few items), so there is basically zero chopping or prepping of any sort, other than "take out of fridge, dump into bowl." Frozen vegetables are quite magic in this regard: 90% of the taste with 5% of the work. Same with pre-made sauces.
Protein components:
pre-cooked chicken sausages (this is like 80% of the meat I eat)
pre-cubed tofu
pre-cooked chicken (at TJ's)
ground beef that has been cooked by me ahead of time
some frozen meals that come with a meat (at TJ's)
pre-cooked frozen pork dumplings (at TJ's)
Vegetable components:
literally any frozen vegetable (this is my go-to, it tastes great and is so easy!)
literally any fresh vegetable (would likely require some chopping)
literally any canned vegetable
Indian food pouches, both fresh and frozen (at TJ's) (another go-to)
some frozen meals that come with a vegetable
Sauce components:
jars of pasta/marinara/vodka sauce
jars of "simmer sauce" like masala simmer sauce (at TJ's) or any curry simmer sauce
jars of "marinade sauce" like chimichurri marinade or enchilada sauce
jars of salsa
jars of pesto
Indian food pouches, both fresh and frozen (at TJ's)
Starch components:
pre-cooked rice in a pouch (the only use I've ever found for it, but it's great here)
pre-cooked ravioli
Other, for more calories:
sliced cheddar cheese
grated parmesan cheese
full-fat Greek yogurt
Sample meals:
1. Palak paneer frozen meal (at TJ's) + pre-cubed tofu + frozen mushrooms + frozen brussels sprouts (in this meal, the sauce comes from the palak paneer)
2. Pre-cooked ravioli + one pre-cooked chicken sausage, sliced + half jar of marinara sauce + frozen grilled eggplant and peppers + grated parmesan cheese (optional)
3. Pre-cooked frozen pork dumplings (at TJ's) + frozen cauliflower + frozen broccoli + half jar of curry simmer sauce
4. Frozen roasted potatoes and green beans + one pre-cooked chicken sausage, sliced + a few slices of cheddar cheese + half jar of chimichurri marinade
The sauces are where you can really get creative with it. Frequently I like to add a little something sweet and/or acidic to the main sauce to give it some pizzazz, like a bit of Carribean mango marinade into a masala simmer sauce, or some fresh ginger chutney into a sauce that came with a frozen Indian meal. You can also add your own fresh herbs and spices.
Yum!
posted by danceswithlight at 2:23 PM on October 21, 2018 [6 favorites]
Here are some things I put together for lower-effort meals that I like way better than frozen dinners. I love to cook too, so the trick for me is to find the right shortcuts.
Pesto pasta with roasted chicken: Pasta, pesto from a jar (Costco's is great), store-bought rotisserie chicken chunked on top. Bonus add-ins: artichoke hearts, sun-dried tomatoes, cherry tomatoes.
Pesto variations: same as above, but throw in a package of hot-smoked salmon in place of the chicken.
Salad hacks: bag of spring mix, something crisp (e.g. bell pepper, cucumber), dressing in a jar (best ones in the refrigerated section), rotisserie chicken. This too could work with a package of hot-smoked salmon, or a can of tuna.
For each of these (especially the salads) I like some hearty bread. Buy a big loaf from the bakery, and freeze dinner-sized sections in foil to easily re-heat later.
posted by reeddavid at 2:29 PM on October 21, 2018
Pesto pasta with roasted chicken: Pasta, pesto from a jar (Costco's is great), store-bought rotisserie chicken chunked on top. Bonus add-ins: artichoke hearts, sun-dried tomatoes, cherry tomatoes.
Pesto variations: same as above, but throw in a package of hot-smoked salmon in place of the chicken.
Salad hacks: bag of spring mix, something crisp (e.g. bell pepper, cucumber), dressing in a jar (best ones in the refrigerated section), rotisserie chicken. This too could work with a package of hot-smoked salmon, or a can of tuna.
For each of these (especially the salads) I like some hearty bread. Buy a big loaf from the bakery, and freeze dinner-sized sections in foil to easily re-heat later.
posted by reeddavid at 2:29 PM on October 21, 2018
As someone who is also tired and oven-less, the only thing that works for me is Eating the Same Thing, All The Time.
100% of my meals are either:
1) tuna out of a can with wasabi sauce and a side salad dressed with olive oil and pepper
2) super market roast chicken with hot sauce and frozen vegetables
3) slow cooker black beans with enchilada sauce, cheese, and peppers/onions (if i have the spoons to chop)
4) hummus + pre-cut veggies
5) caprese salad with mozzarella, tomatoes, and basil with a side salad dressed with olive oil and pepper
6) just frozen vegetables gussied up with olive oil and pepper/garlic flakes (edamame!!= protein)
I am also frequently broke, and have made this work. Unfortunately I also end up eating ice cream for dinner sometimes, which is less relevant to your situation, but has helped me get enough calories when i've been skimping on calories for three days and suddenly feel like I might collapse.
posted by coffeeand at 10:22 AM on October 22, 2018 [1 favorite]
100% of my meals are either:
1) tuna out of a can with wasabi sauce and a side salad dressed with olive oil and pepper
2) super market roast chicken with hot sauce and frozen vegetables
3) slow cooker black beans with enchilada sauce, cheese, and peppers/onions (if i have the spoons to chop)
4) hummus + pre-cut veggies
5) caprese salad with mozzarella, tomatoes, and basil with a side salad dressed with olive oil and pepper
6) just frozen vegetables gussied up with olive oil and pepper/garlic flakes (edamame!!= protein)
I am also frequently broke, and have made this work. Unfortunately I also end up eating ice cream for dinner sometimes, which is less relevant to your situation, but has helped me get enough calories when i've been skimping on calories for three days and suddenly feel like I might collapse.
posted by coffeeand at 10:22 AM on October 22, 2018 [1 favorite]
Response by poster: True to the intro, I have been pretty tired this week, so now that it’s Friday night and I can rest all I want for a bit, I wanted to come back here and close this out. I am so grateful for the suggestions – some new, some variations of things I have tried, but all definitely helpful.
I’ve been keeping much of this in mind and doing some planning. I had a bit of energy Wednesday night and returned to an old favorite this week – a vegetable and bean stew—that cooks up and usually lasts me four days if I serve it with a side. I’ve served it with microwavable rice packets. I even took some for lunch yesterday.
Adapting is a journey, but thanks to your responses, I do have some new directions for planning –and in some cases, for easing up on myself—and this will definitely continue to be helpful. Especially as I also work to create some go-tos for workable portions that keep me sustained but also able to lose a bit of the weight gained.
posted by Fire at 7:05 PM on October 26, 2018
I’ve been keeping much of this in mind and doing some planning. I had a bit of energy Wednesday night and returned to an old favorite this week – a vegetable and bean stew—that cooks up and usually lasts me four days if I serve it with a side. I’ve served it with microwavable rice packets. I even took some for lunch yesterday.
Adapting is a journey, but thanks to your responses, I do have some new directions for planning –and in some cases, for easing up on myself—and this will definitely continue to be helpful. Especially as I also work to create some go-tos for workable portions that keep me sustained but also able to lose a bit of the weight gained.
posted by Fire at 7:05 PM on October 26, 2018
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posted by Fire at 8:30 AM on October 21, 2018