Quick, Easy, & Budget-Friendly Meal Ideas

Quick Meal Building Blocks (Simple, no-cook choices!)

Pick one or more items from each category to mix and match.

Protein (pre-cooked or no cook)

  • Frozen meatballs (turkey, beef, chicken) or vegetarian “meatballs”
  • Frozen pre-cooked shrimp
  • Pre-cooked chicken or turkey sausage
  • Packaged deli meats
  • Rotisserie chicken
  • Canned beans or lentils
  • Canned refried beans
  • Canned chili (vegetarian or meat-based)
  • Canned salmon, sardines, or other fish
  • Canned or envelope packs of tuna
  • Smoked fish
  • Canned chicken
  • Veggie burgers
  • Veggie “sausage” (often seitan-based) or other vegetarian options such as veggie “chicken nuggets”
  • Dairy or soy-based yogurt, milk, or cheese
  • Peanut butter, almond butter, or sunflower butter
  • Hummus
  • Pre-cooked eggs (hard boiled, scrambled, omelet “rounds”)
  • Frozen peas or edamame

Starch (pre-cooked, microwavable, or no-cook)

  • Pre-cooked rice, quinoa, or other grains
  • Pre-cooked pasta/noodles or instant noodles/ramen noodles
  • Canned beans or lentils
  • Frozen steam-in-the-bag or canned sweet potatoes, yams, winter squash, peas, or corn
  • Bread, tortillas, buns, English muffins, bagels, rolls, naan, pita bread, crackers, or biscuits
  • Frozen waffles or pancakes
  • Cereals or granola
  • Instant oatmeal or overnight oats

Fruit / Vegetables (fresh, canned, frozen, or freeze-dried)

  • Steamable packages of vegetables
  • Frozen broccoli, carrots, or green beans
  • Pre-washed bags of spinach or salad kits
  • Any fresh fruit (apples, oranges, pears, bananas, etc.)
  • Any frozen fruit (blueberries, mango, pineapples, etc.)
  • Canned vegetables or fruits
  • Freeze-dried apples or other fruits or vegetables


Putting it all together …

  • Build a grain bowl with a base of pre-cooked rice, quinoa, or another grain. Layer in beans, cheese, and vegetables (such as frozen corn, sliced tomatoes, or bagged spinach), then finish with a sauce or dressing like tahini, lemon-dill, salsa, or sour cream.
  • Start with a bagged salad kit, then mix in canned chickpeas, shredded cheese, and tuna. Pair with a roll, slice of bread, or piece of naan to round out the meal.
  • Toast a couple of waffles and top with blueberries and syrup. Serve alongside scrambled or microwaved eggs, or simply pair with a tall glass of milk.