Easy Backup Meal Strategies to Help Stay on Track

We can talk about planning ahead, pre-tracking, meal planning, and meal preparation. And just about every strategy guide that you find regarding nutrition and wellness will talk about planning first for the week, BUT the reality is that there will be times when that doesn’t happen, won’t happen, and won’t even be a thought until you are already in the moment.

Think about the times when ingredients are missing.

Maybe you had forgotten to make it to the store.

Work ran late and you lost a good amount of your cooking time.

This list could go on and on with endless possibilities.

Having backup plans that are crazy easy that we, as a family enjoy, has been the key to making it through the long-term with my weight loss journey with having an active duty husband who wasn’t always home and 4 little ones in the elementary and pre-school ages.

Hope it helps!

With Love,

Coach Nik

Grocery Convenience Options

Save time and mental energy by taking advantage of what is available in the deli and produce section of many grocery stores. These are some of our family’s quick meal grabs when life is happening pretty hard or dinner goes awry and we need something fast.

Depending on the grocery store, all of these items can be found in the deli & fresh produce area. It makes it quick and easy to get in and get out. 

• Flatbread pizzas 🍕 : Mozzarella cheese, ricotta cheese, turkey pepperoni, flatbread, garlic, basil, tomatoes, and pizza sauce
• Deli meat & cheese wraps 🍗🧀: Deli meat (ham & turkey), deli cheese (swiss or American), wraps, chickpea veggie chips or veggie sticks, leaf lettuce, red onion, tomatoes, and pickles
• Rotisserie chicken sandwiches & salad OR Grilled cheese & chicken topped salads 🥗: rotisserie chicken, deli cheese (swiss or American), sliced loaf of bread, and a bagged salad

Frozen Entrees at the Grocery Store

When time is of the essence, frozen entrees come to the rescue as convenient, quick meal options. Maintain a diverse selection in your freezer, including family-sized portions.

Some great options:

• Lean Cuisine: Chicken Club Panini, Wood Fire Style Garlic Chicken Pizza, Chicken Ranch Club Flatbread Melt, Grilled Chicken Caesar, Swedish Meatballs
• Smart Ones: Slow Roasted Turkey Breast, Chicken Parmesan, Chicken Santa Fe, Salmon with Basil, Pulled Pork & Black Beans, Chicken Fajitas
• Healthy Choice: Chicken Fried Rice, Beef & Broccoli, Chicken Pasta Primavera, Crustless Chicken Pot Pie, Barbecue Seasoned Steak with Red Potatoes

1. Balance Nutrition: Look for meals with an adequate amount of calories with a mix of carbohydrates, proteins, and fats for a well-rounded option. Opt for meals with at least 15-20g of protein and 5g of fiber per serving to promote fullness.
2. Read the Label: Aim for recognizable and pronounceable ingredients. Check that whole foods, such as 100% whole grains, sweet potatoes, broccoli, eggs, or beans, are listed prominently.
3. Supplement with Staples: Fill nutritional gaps by adding pantry staples or pre-made basics to complete the meal. If your chosen frozen meal lacks sufficient carbohydrates, complement it with easy-to-add whole grains like brown rice, potatoes, or quinoa. If fiber is lacking in your frozen meal, consider incorporating high-fiber staples like whole grains, beans, or lentils. To enhance the fat content of your meal, include sources of healthy fats such as avocados, nuts, or olive oil.
4. Monitor Sodium Levels: Choose low-sodium options (ideally less than 600mg per serving).
5. Present Well: Improve the overall experience by placing the meal on a plate and introducing colorful fruits or veggies. Customize the taste and nutritional profile by incorporating flavorful ingredients, like herbs, spices, or even a squeeze of lemon. This matters to your overall experience.

Quick and Easy Backup Meal Ideas

Meals that require minimal items to be on hand. Remember, keeping things simple is key during times like these. Having backup options and meal ideas ready can make a big difference in ensuring you have satisfying and nourishing meals without much hassle.

1. Stir-Fry: Create a quick stir-fry by mixing pre-cooked shrimp with a bag of frozen Asian medley veggies. Add soy or teriyaki sauce and serve over rice for a satisfying meal.
2. Pasta with Tomato Sauce: Cook pasta and mix with canned tomato sauce. Add veggies, protein, and your favorite spices.
3. Omelette or Scrambled Eggs: Whisk eggs and cook with veggies, cheese, and your choice of protein.
4. Grain Bowl: Combine cooked grains with veggies, protein, and your favorite sauce or dressing.
5. Soup or Stew: Simmer broth with veggies, protein, and grains or pasta.

Full Backup Meal Plan

Create a full backup meal plan and a coordinating grocery list. This is a meal plan where the meals only take 20-30 minutes to make at most. They’re the things that are easy for either of us to make and we all generally enjoy the meals. It may not be our best efforts or the things that we love but they are the things that can get us through.