17 Easy Dinner and Snack Ideas for Busy Adults
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For obvious reasons, the school season is generally filled with activity and busyness. There's homework to consider, activities to attend, and just the rush of the day-to-day. Lots of grown-ups are affected by academia, too.
Whether you’re taking classes as an adult student or you are a parent with school-aged kids, adjusting to the rhythm of the school year can be quite a transition. Even those without kids can find this time of year hectic.
In the midst of this busyness, making healthy meals feels like trying to add another ball to the juggling act of your life. But quick, easy, and nutritious meals (and snacks!) don’t have to be mental calculus—nor do they have to be Pinterest-perfect to be exactly what your family needs. Here are our best time-saving tips and meal ideas for the busiest times in your life.
Quick and Healthy Dinner Ideas
Having a balanced meal at the end of the day not only replenishes your energy stores, it sets you up for success the following day. Meal planning is your key to getting weeknight dinners on the table that nourish your body and actually taste good.
As you plan these quick and easy meals for hectic evenings, focus on the ones that revolve around sources of protein, fiber, and healthy fat. There are plenty of quick and easy meals that fit the bill! Try these 30-minute dinner ideas that serve four.
Marinara gnocchi with sausage and kale: In a large skillet, brown 1 pound of Italian sausage. Set aside. In the same skillet, cook 1 pound of gnocchi according to package directions. Add a jar of marinara sauce and one bunch of kale, shredded. Cook until heated through and kale begins to wilt, then stir in cooked sausage.
Veggie fried rice: In a large skillet, cook 4 cups of diced veggies of your choice in canola oil until tender. Add six eggs and scramble. Stir in 6 cups cooked brown rice and season with sesame oil and soy sauce to taste.
Garlic shrimp with white beans and spinach: In a large skillet, cook 1 pound of medium shrimp for two to three minutes per side or until pink. Set aside. Add 1 tablespoon of olive oil and 1 tablespoon of garlic. Sauté until fragrant. Add two 15-ounce cans of cannellini beans, drained, and 4 cups of fresh spinach. Cook until heated through and the spinach has wilted. Serve with shrimp.
Mexican quinoa bowls: Assemble individual bowls with a bed of cooked quinoa, followed by cooked black beans, shredded cheddar, sour cream, tomatoes, sliced avocado, or other Mexican toppings.
Mediterranean rotisserie chicken salad: Make individual salads by topping Romaine or other lettuce with shredded rotisserie chicken, sun-dried tomatoes, feta cheese, sliced olives, and diced artichoke hearts. Drizzle with olive oil and balsamic vinegar. Serve with a side of toasted rustic bread and hummus.
Make-Ahead Meals for Busy Weeknights
Ever heard the phrase “Do something today your future self will thank you for?" That’s the concept behind make-ahead meals. If you can spare some time on the weekend, consider prepping some meals for the days ahead. (We promise, you’ll definitely thank yourself.)
Set aside a specific time one day a week to plan, shop for, and prep meals in advance. Make it a habit by getting the whole family involved. Not all dinners freeze equally well, so choose make-ahead meals that hold up in the cold for longer stretches. Here are a few ideas to get you started.
Egg and hashbrown veggie casserole: Place a layer of cooked hashbrowns in the bottom of a 9 x 13-inch dish. Add a layer of cooked veggies of your choice, such as bell peppers, tomatoes, and spinach. Sprinkle with cheddar cheese. Whisk together 12 eggs, 1 cup of milk, and 3/4 teaspoon of salt and pour on top. Bake at 350 for 35 to 40 minutes.
Turkey alfredo penne with spinach: Cook 12 ounces of penne according to package directions. Set aside. In a large skillet, brown 1 pound ground turkey, then pour in one jar of alfredo sauce and 5 ounces of fresh spinach. Cook until spinach has wilted. Combine pasta and turkey mixture in a 9 x 13-inch dish, top with a sprinkle of mozzarella cheese, and bake at 350 for 30 minutes.
Easy vegetable-chickpea soup: In a large pot, cook vegetables and aromatics of your choice until tender. Add diced tomatoes, vegetable broth, cooked chickpeas, and any seasonings to attain the flavor and consistency you like.
Barbecue chicken sliders: Cook four chicken breasts in 1 cup of barbecue sauce in the slow cooker. Shred and freeze. When thawed, add to slider buns.
Depending on the recipe, most freezer meals do best when thawed before reheating. Transport your meal from the freezer to the fridge the night before to ensure it’s not a block of ice. Then gently reheat it in the oven or stovetop until warm.
Smart Snacking for Energy and Focus
Nutritious snacks sustain energy during schooldays and work hours alike. Rather than tossing random processed, packaged snacks into your work bag or your child’s backpack, focus on options that offer more nutritional value.
Consider snacks based around whole foods like fruits, veggies, dairy products, nuts, or whole grains. (And remember that, just like meals, snacks can be prepped ahead of time by packing them in individual zip-top bags or a bento box.) Try these healthy snack ideas for back-to-school noshing.
Individual packets of nuts like shelled pistachios, peanuts, or walnuts
DIY cracker sandwiches with cheese or peanut butter between whole wheat crackers
Beef or turkey jerky
Trail mix with nuts, dried fruit, and seeds
High-fiber, low-sugar granola or protein bars
Easy-packing fruits like apples, clementines, or grapes
Cut-up veggies and dip or hummus
Lightly salted popcorn
Related: These Dietitian-Approved High-Protein Snacks Will Keep You from Getting Hangry
Balancing Nutrition and Time Constraints
Busy adults have the unenviable task of balancing healthy eating with limited time. Get ahead of the chaos by planning your family’s meals. Prioritize meal planning on the weekends (or whenever you have a little downtime) by selecting healthy, nourishing recipes, making a grocery list, and shopping for the week.
Or take things further and prep and freeze a few meals. Less stress at dinnertime is a near guarantee. Some ideas to get the ball rolling include building accountability by asking a friend to commit to meal planning for a month or trying a meal planning app that auto-populates a grocery list based on recipes.
You can even do a trial run with meal delivery services (many offer discounts for your first order). And there’s no shame in leaning heavily on nutritious pre-packaged ingredients like salad kits and pre-cooked grains or using time-saving cooking devices like an Instant Pot or a microwave pasta cooker.
Get the kids involved, too! They’re not just helping you—they’re learning lifelong cooking skills and building responsibility. The more they participate in what happens in the kitchen, the more they’ll take ownership of their own diet choices. How’s that for an education?
Related: Meal Planning Made Simple: How to *Actually* Meal Prep, According to a Dietitian
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Read the original article on Shape.
