10 Low-Effort Nutritious Meal Ideas for Difficult Days

Prepare instant rice. Brown rice packs the most nutrients. Drain the rice and add a can of black beans, rinsed and drained; a can of corn, rinsed and drained; and a jar (or half) of salsa. If you've got them, add other canned veggies like sliced jalapeños or mushrooms and toppings like shredded cheese and sour cream. Eat the meal from a bowl or wrap it in a flour tortilla – whole grain if you've got it. Refrigerate the leftovers and heat them up later.

Take what's in the fridge and pantry and make yourself a snack board. Start with whole-grain crackers or pita. Add hummus or a few slices of cheese. Toss in carrot or celery sticks, olives, or cherry tomatoes. Complete the snack board with some fruit, like orange sections or a handful of grapes.

Start with a couple of slices of whole-grain toast and top with a protein-fat-fiber combo like nut butter and banana, cottage cheese and tomato, or hummus and veggies. Smashed avocado and salad greens, sliced veggies, or an egg works, too. You can doctor these up with fresh herbs like basil and spices like everything bagel seasoning, cinnamon, black pepper, or crushed red pepper.

Start with a serving of protein-rich, plain Greek yogurt and layer on nutritious toppings such as nuts, chia and flax seeds for healthy fats, fresh fruit for fiber, and granola for crunch! Finish with a drizzle of honey.

A piping hot bowl of oatmeal is the cold weather counterpart to yogurt. The same rules apply: Sprinkle in nuts, seeds, and fresh or dried fruit. Add a dash of cinnamon and brown sugar.

Start with a cup of dairy or plant milk. Add a half a banana for sweetness and texture, mixed berries or chopped fruit, a handful of spinach, and a tablespoon of chia or flax seeds and blend. Frozen fruits and veggies work best, but it's not a dealbreaker if you don't have them. Good protein add-ins include nut butters, silken tofu, Greek yogurt, and raw oats. Add milk or water to your desired consistency. Go thicker for a smoothie bowl and top with nuts and granola.

These lean proteins come canned for an easy meal starter. Choose your protein: a can of tuna or chicken breast, drained. Mix in diced celery, mayo, salt, and pepper. Optional: onion powder, Dijon mustard, lemon juice, onion, boiled egg. Some tuna salad lovers insist on pickle relish. The subject of heated debate at potlucks and picnics: Do nuts and grapes belong in chicken salad? Whichever way you like it, these old-school staples are great on a sandwich, crackers, or salad greens.

A whole rotisserie chicken will last you a few days. Have one serving with rice or quinoa and microwave-steamed veggies or a bagged salad. For another meal, make a sandwich with the breast meat. For your next round, add the dark meat to tacos or pasta sauce.

Pasta with a jarred sauce on its own can make a low-effort, tasty, and filling meal. Make it more nutritious with whole-grain (brown) pasta. Add protein to your sauce with ground beef, turkey, or soy crumbles. Toss in canned or microwave-steamed veggies, or serve with a bagged salad.

Look for canned soups that are high in fiber and protein but low in added salt and sugar. Check out the bean- or legume-based options and the ones chock full of veggies. Heat and serve with a comforting grilled cheese sandwich.

Reach for these items when you just can't manage a labor-intensive meal: 

• Canned tuna, chicken, or veggies
• Canned soups
• Shelf-stable tofu
• Bagged salads
• Frozen veggies in "steam-in" bags
• Frozen fruit
• Whole-grain bread, crackers, rice, or pasta
• Nuts and seeds like chia and flax
• Dried fruit like raisins and cranberries
• Oatmeal
• Granola or a whole-grain, high-fiber, high-protein, low-sugar cereal
• Shelf-stable dairy- or plant-based milks