Too busy to make dinner for one? Before you dial for pizza try one of these seven supper ideas.
These are all super easy and nutrient dense.
Note – I suggest a serving of vitamin C rich 100% orange juice or another vitamin C rich food on the nights that you are eating vegetarian to help absorb the iron in the food.
#1 Breakfast for Dinner
Ruby Red Grapefruit – peeled and sliced
¾ cup (180 mL) 0% fat plain Greek yogurt
2 tbsp (30 mL) chopped walnuts
1 Tbsp ground flaxseed
1-2 slices 100% whole grain whole wheat bread
#2 Pasta Night
½ cup – 1 cup 100% whole grain whole wheat pasta
1 cup (250 mL) homemade or glass bottled tomato pasta sauce – stick with a plainer version with 2 tbsp (30 mL) grated really good parmesan cheese
2 cups (500 mL) mixed baby greens salad mix
1 tbsp (15 mL) salad dressing made with canola oil
½ cup (125 mL) Calcium Fortified Vitamin D added Orange Juice
#3 Salad Night
2 cups (500 mL) mixed baby greens salad mix
1/3 of a can sockeye salmon, broken up
1-2 tbsp (15-30 mL) Asian style salad dressing
1-2 slices 100% whole grain whole wheat bread
1 cup (250 mL) skim milk or organic soy beverage
#4 PB Night
Peanut or Almond Butter and Banana Sandwich made with:
1-2 slices 100% whole grain whole wheat bread
2 tbsp (30 mL) natural peanut butter or almond and 1 banana
½ cup (125 mL) Calcium Fortified Vitamin D added Orange Juice
#5 Eggs Please
Scrambled Eggs:
2 – Omega-3 beaten and scrambled
2 tbsp (30 mL) deli style or lower sodium salsa
1-2 slices 100% whole grain whole wheat bread
1 cup (250 mL) skim milk or organic soy beverage
#6 Bean Night
¾ cup (175 mL) canned beans in tomato sauce
1 sweet potato – microwaved
1-2 slices 100% whole grain whole wheat bread
½ cup (125 mL) Calcium Fortified Vitamin D added Orange Juice
#7 Got any leftover cooked whole grains?
1 cup (250 mL) cooked barley or brown rice
1/4 cup (60 mL) peanuts
1 cup (250 mL) frozen peas – thawed
1 – 2 tbsp (15-30 mL) Asian style salad dressing
½ cup (125 mL) Calcium Fortified Vitamin D added Orange Juice