10 Healthy Meals for Mom in Minutes

By Elizabeth M. Ward, M.S., R.D.

You’re busy and the last thing you want to do is to spend a lot of time making meals. But moms must eat a balanced diet to keep up their energy levels, and for good health. Plus, it’s especially important to feed yourself right when you’re pregnant and breastfeeding.

The good news is that simple, healthy meals don’t have to be bland or time-consuming to prepare or clean up. A balanced breakfast, lunch, or dinner doesn’t require costly ingredients, either.

Here are some suggestions that you can make in minutes. These meals aren’t gourmet by a long shot, but they’ll keep you satisfied and energized.

• Scramble two eggs. Place in one half of a whole wheat pita pocket and top with shredded cheddar or Monterey Jack cheese and salsa. Pair with a piece of fruit and a glass of 1% low fat or fat-free milk.
• Add 1 cup cooked small macaroni to 1 cup canned reduced-sodium lentil soup. Add a piece of fruit or leftover, warmed vegetables and 1 cup Greek yogurt and you’ve got yourself a meal.
• Keep vegetarian or salmon burgers in the freezer to quickly microwave and serve on a whole wheat bun (which you can also keep in the freezer). Have with a piece of fruit.
• Top whole grain crackers with low-fat cottage cheese. Enjoy with dried or fresh fruit.
• Spread sunflower seed butter, soy nut butter, almond butter, or peanut butter on whole grain bread. Top one piece of bread with sliced banana or raisins and make a sandwich. Enjoy with a glass of milk.
• Peel two hard-cooked eggs to have with a whole wheat English muffin and fruit or vegetables.
• Microwave a sweet or white potato or use a leftover, warmed potato. Scoop out the inside and mash with a fork. Mix potato with 1/2 cup plain fat-free or low-fat Greek yogurt, and the seasonings of your choice. Return the filling to the potato skin. Enjoy with a green salad or carrot sticks.
• Dip toasted whole wheat pita bread broken into chips and carrot sticks and cherry tomatoes into hummus. Pair with 1 cup fat-free or low-fat Greek yogurt.
• Munch on whole grain crackers, dried figs, and reduced-fat mozzarella sticks.
• Drink your meal with this chocolate/banana smoothie. In a blender or food processor, blend until smooth: ¾ cup plain fat-free Greek yogurt, ½ cup 1% low fat milk, 1 medium banana, 2 tablespoons peanut butter, 2 teaspoons unsweetened cocoa powder and 1 teaspoon vanilla extract. Pour into a tall glass and drink immediately.

About the Author

Elizabeth M. Ward, M.S., R.D., is a registered dietitian, a writer, and mother of three. She has worked at the Joslin Diabetes Center and the American Heart Association, and for seven years counseled children and adults about healthy eating and disease prevention at Harvard Vanguard Medical Associates in Boston.