It can hard to get motivated to cook a meal for one person. Your kids may no longer be at home, maybe you’re widowed or divorced and now it’s just you and your cat. When you go to the grocery store the easiest things to grab are TV dinners and canned soup. After all, the packaging says healthy or lean. It tastes good enough and it’s quick; just pop it in the microwave. The thing about processed foods like TV dinners and canned soups is that they have so much sodium. Even if it says it’s healthy, it may be doing your body more harm than good, especially if you have high blood pressure. 



The Quick and the Dirty

You may enjoy cooking, but there are times that you don’t want to mess around in the kitchen, so it’s good to have go to fast lunches and dinners. Salads are fast and easy and you can put different things in them.  Salad dressing is not the healthiest choice (full of sodium and/or sugar), so stick to hummus or vinegar and oil. Also, stay away from the salty croutons and lots of cheese. For dinner, keep it simple; a protein, a green and a starch. You could always bake some chicken for the week, so all you have to do is warm it up. Some good starches are sweet potatoes and quinoa. Quinoa is a nutty grain that has lots of protein. Think of it as an alternative to rice. You can also bake a bunch of potatoes and have them for lunches and dinners.


                            Here is a typical quick dinner:


                                       Protein: chicken, turkey, fish or tofu either grilled or baked.

                                       Steamed broccoli or green beans

                                       Quinoa or sweet potato


Get creative with the spices. To make the quinoa less bland put garlic, dill, green onion, olive oil and lemon juice in it with a pinch of sea salt. If you are feeling extra tired or lazy, just put hot sauce on everything and call it good.  A quick meal doesn’t mean unhealthy. Just remember that it is best to shop mostly the perimeter of the grocery store because that is where the freshest options are, ie, produce, dairy, meat and fresh breads. In the next few months I will be including nutrition tips and recipes.


Happy eating!