5-Day Meal Plan for Bachelors
I have a few bachelor friends that are in need of some serious healthy, but easy and fast dinner ideas. So, I have put together some meals ideas for those guys on the run and cooking for only themselves. Aside from being healthy, guys, you’ll also be happy to know that shopping and clean-up for these dishes is a minimal. In fact, each meal uses one dish to prepare and can potentially have no more than 5 ingredients. I guarantee you will feel more satisfied than sitting down with a box of crackers and a brick of cheese, or a bowl of chips and ahelluva good chip dip!
Please note that I recommend buying vegetables and chopping them yourself. Fresh vegetables are not only better nutritionally but also less expensive than processed and canned. I understand that it is more convenient for some to purchase ready-to-eat salads and vegetables – but try not to all the time.
I am forever altering recipes to suit what I have on hand and what appeals to our taste buds. Don’t fret if you realize you don’t have an ingredient when you are about to start dinner, just be creative and leave it out or substitute something you do have. To make life really easy for yourself, I suggest that you get a crockpot. You can throw a vegetarian chili together in 15 minutes before you leave your place in the morning and you arrive home to not only a delicious dinner, but also enough to freeze for dinners in the weeks ahead!
So here is a list of dinner suggestions for 5 days, followed by a description of ingredients and hints on how to prepare the dish.
1. Wrapped Sandwich Salad
2. Vegetarian Chilli
3. Breakfast Burrito for Dinner
4. Fish coated with turmeric, and Garam masala
5. Large salad filled with protein
Wrapped Sandwich Salad
Whole wheat tortilla
One Grated Carrot
2 pieces of broccoli
Handful of Fresh Spinach
¼ cup hummus
Few slices of Chicken
I always recommend preparing food from scratch, but understand that for some people it is just not something they will do. For the hummus, you can make your own, or buy it prepackaged. Just remember that packaged hummus has preservatives and is made with canola and not the more desired olive oil. As for the chicken, I suggest you buy a small organic one and put in your crockpot overnight and then pop it in the fridge for preparing your meal at the end of the day. To prepare, lay out whole wheat tortilla and spread on hummus. Place a few pieces of sliced chicken, spinach, grated carrots, and finely chopped broccoli on top.
Vegetarian Chilli
Either assemble this easy chilli recipe in a crockpot on low through a day, or place all ingredients in a large pot at the end of the work day and simmer for about 30 minutes.
Can of black beans, rinsed and strained
Can of pinto beans, rinsed and strained
Can of chunky tomatoes
Bottled roasted peppers
Heat vegetable broth, chicken broth or just water (season more if only using water). (Remember that if you like your chilli thick use less liquid and more liquid if you want it more like soup.) The spices will enhance the taste of your dish but they are not necessary – chili powder, hot chili, cumin, salt, pepper, and even cilantro. To add a bit more variety and substance you can add or delete the following suggestions: Leftover chicken if you want meat, a piece of avocado, sliced or grated carrots, garlic, onion, frozen corn, you name it! Whatever is on your fridge that you want to use.
Breakfast Burrito for Dinner!
Cook diced onion and add two eggs to the pan. As they are cooking consider these ingredients to add:
Handful Spinach or kale
Diced Bell pepper
When cooked, spread on whole wheat tortilla and add:
Sliced Avocado
Grated cheese
Salsa
Cooked brown rice or canned beans if you have some in the fridge.
Fish (haddock, tilapia) coated with turmeric, and garam masala
Rub 1 tsp turmeric and 1 tbsp Garam masala (optional) over fish filet and put aside. Then dice one sweet potato and one onion and pan fry in butter or coconut oil. When tender remove to plate and cover to keep warm. Add fish to pan and cook for a few minutes until done. Serve with cut up vegetables like carrots, peppers, celery, zucchini, broccoli, cauliflower, etc.
The Mighty Salad!
Who says salad can’t be quick and filling, as long as you have a variety of ingredients in your fridge. I have suggested a number of things to put in your salad, keeping in mind all three macronutrients – protein, complex carbohydrate and healthy fat. Have fun with it!
Greens like mixed mescaline mix
Grated or diced vegetables like carrots, fennel, peppers, red onion, pickled beets
Sliced avocado
Orange segments
Handful of Sunflower or pumpkin seeds
Sliced chicken or shrimp, a boiled egg or canned salmon
Rinsed canned chick peas or black beans
Here’s a great salad dressing: 1 tbsp olive oil, 1 tbsp vinegar like balsamic of Apple cider, ¼ tsp Dijon mustard, bit of lemon or orange juice, salt and pepper to season.
Mix everything together and enjoy!
And that does it, five easy, nutritious, delicious and quick meals to get you through the week. If you don’t want to do all five in one week, then do two or three of them and mix and match for leftovers the other days. Just get creative and have fun and in no time your digestion, your waste line and your brain will thank you.
Connect with Lisa George, Registered Holistic Nutritionist – and take that first step. The first consultation is complimentary. Contact 613-256-0506 or e-mail lisac.george@gmail.com
