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Published on August 03, 2021

trailmix with pretzels popcorn nuts

For Quick Meals and Snacks Start with Good Recipes and a Well-Stocked Pantry

Meal prepping and snacking are common obstacles in the pursuit of a healthy lifestyle.

  • A meal should be a serving from 4-5 food groups.
  • A snack should be a serving from 1-3 food groups.

Single-serving, grab-and-go, options are a great way to always be prepared. Keep this list of items and try these simple breakfast and dinner recipes during a busy week.

Quick Recipes

These meals are ready in 20 minutes or less during busy weekday evenings when everyone’s hungry.

You can also fill folks up – with something good – using these ice-pop breakfast treats, all of which offer nutrition and flavor.


  • Whole-grain crackers or pretzels, breads, corn tortillas, whole-wheat English muffins and popcorn
  • Beef jerky, peanut butter, nuts, seeds, tuna and dried beans
  • Single-serving canned vegetables and freeze-dried sugar snap peas (avoid fried snap peas)
  • Applesauce, fruit cups with 100% juice, dried fruit, (but be careful with banana chips as many are fried) or freeze-dried fruit, bananas, apples, pear, oranges or other fresh fruit
  • Pudding products made with real milk (check sugar content on these)


  • Cooked quinoa, whole-wheat noodles, lentils or brown rice
  • Hard-boiled eggs, shredded or rotisserie chicken, part-skim mozzarella cheese stick and hummus
  • Cherry tomatoes, cucumbers, celery, carrots and vegetable juices (only use ones that are 100% juice)
  • Fresh-cut fruit, grapes and berries
  • Yogurt, cottage cheese, milk or soy milk


  • Ready-to-steam brown rice
  • Edamame, fish and shrimp
  • Cauliflower rice, peas, carrots, corn and spinach
  • Grapes, 100% fruit-juice popsicles
  • A well-chosen frozen yogurt product

Lauren Cornay, RD, LN, is a registered dietitian at Avera Heart Hospital. Get more insight on nutrition and health.

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