“What’s for dinner?”
On some busy weeknights that question can really make me cringe! Maybe my meal prepping plans didn’t quite work out, or I didn’t make it to the store, or we forgot to defrost something. Life happens, and even with a well-thought-out, flexible menu plan, we can still find ourselves scrambling to feed our families and ourselves on busy days.
Meals don’t have to be complicated to be nourishing, satisfying, and meaningful. Eating together with friends or family, even for a few nights a week, can support healthy eating and encourages us to enjoy a variety of foods. It also helps develop stronger relationships and build confidence.
That’s why I reached out to my dietitian colleagues to ask, “What are your go-to meals that come together quickly, use basic ingredients, and help families eat together, no matter how busy the day gets?”
You won’t find exact recipes here, flexibility is key. Instead, we hope these ideas inspire you to use what you have on hand, what you can easily access, and what suits your dietary needs and preferences to create delicious no-fuss meals.
NH Dietitians remind us of the importance of enjoying a variety of food to support our wellbeing
“When pulling together a quick meal, aim to incorporate balance! Even in a rush, you can add a no-cook side dish like raw vegetables with dip or a fruit salad. You are adding vitamins, minerals, and fibre to your plate.”
“I love discovering new favorite dishes that are quick to make when I'm in a pinch or too tired to cook. Recently, I found a recipe for a peanut noodle bowl, using frozen edamame and bagged coleslaw mix, that I absolutely loved! To make it even easier, I used store-bought sauce instead of making my own.”
“Convenience foods, like frozen pizzas, are no stranger to my table! When I can, I spruce them up with fresh ingredients, like sliced peppers, onions, pineapple, and leftover meat. My family’s favorite side dish with pizza is a Greek salad – extra olives.”
Favourite ways for dietitians to use leftovers and reduce food waste
“We like ‘meaty’ salad on Thursday nights. It's a challenge to creatively combine the remaining vegetables and fruit in the fridge with a protein-rich food (sometimes meat and sometimes chickpeas, boiled eggs, or cheese), a grain (could be leftover pasta or rice or a slice of garlic toast on the side), and a tasty dressing.”
“I like to take some left-over potatoes, rice, or pasta, add in frozen vegetables, fry them in a pan with some oil, and pour whisked eggs over it. Topped with shredded cheese, it’s like a quick version of a baked veggie frittata.”
“For a really quick meal, I love snack plates. The options are endless, but I like crackers, cheese, leftover meat, and whatever ‘rescued’ veggies or fruit I find in my fridge. Extras like pickles, chutneys, and dried fruit make it even better. You can’t go wrong!”
Dietitian's takes on classic comfort foods
“Homemade poutine! Using air fried or baked potato slices and topped with green peas and green onions.”
“Nachos topped with tomatoes, peppers, red onion, cilantro, and lots of cheese. Served with salsa, sour cream, and refried beans.”
“Loaded baked potatoes - the topping options are endless, and delicious! Baked beans, salsa, cheese, sour cream, leftover meat, chili, broccoli, and… more cheese... We pop potatoes or sweet potatoes in the microwave to get this one on the table even faster.”
“Grilled cheese sandwich with a soup - be it homemade or from a can. I like to ‘bulk up’ my soups with lots of veggies or beans from my freezer or pantry.”
“I love a classic Caesar salad wrap. In my college days I would buy a rotisserie chicken, large bag of Caesar salad mix, and some whole wheat wraps and that would make up my lunches for the week!”
Customizable meals add fun and variety to the menu
“I like to make DIY burrito bowls. You can make a big batch of the filling (I cook ground beef and/or beans with some salsa) and serve over rice or any other grain. Then, you can add any toppings you like (lettuce, chopped tomatoes, veggies, sour cream, or Greek yogurt, etc.).”
“Breakfast for supper! Scrambled eggs, toast, and a fruit parfait (fresh or from frozen) - fruit topped with yogurt and a sprinkle of granola for crunch. Comes together quickly, and little hands can create their own parfait creation. It’s fun!”
Dinner doesn’t have to be complicated to be meaningful, and there are many ways to enjoy a fast yet satisfying meal with your loved ones. Whether it’s something homemade, something using frozen or packaged items, or something picked up on the way home, those small moments at the table, however they happen, are worth making time for.
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