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hi my name is Kelsey Butler I'm a
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register dietitian and today we are
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talking about five minute meals for
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shift workers these are some easy quick
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to put together meals um that are
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balanced healthy uh and you can take
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along with you on the go so we're going
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to dive right into it here first we're
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going to do a little review on balanced
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plates so if you watch the plate balance
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video you'll get a lot more information
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about this so go check that out if
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you're more interested um but here's a
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little overview um each of your plates
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should have uh about a quarter protein
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about a quarter starch or carb and a
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quarter produce um again some days it
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might not look perfectly like this some
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days you're having tacos or lasagna or
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chili um so you can just make sure
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you're having all of those components on
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that plate um protein produce and starch
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or carb I say starch or carb to separate
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that from produce because technically
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fruits and veggies are a carbohydrate
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but they are separated from your higher
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fiber um starches or uh carbs like pasta
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bread rice things like that so A few
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little secrets to five minute meals that
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are also healthy um first off is
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shortcuts there is nothing wrong with
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taking shortcuts um if you need to so
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precooked preut pre-made items are all
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okay if it's going to make it easier and
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more accessible to you go for it
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examples of this um like frozen fruits
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and veggies are awesome you can just
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especially with veggies put them in the
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microwave steam them up really quick um
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canned items things like canned beans
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canned tuna totally fine and micro
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microwavable items are great too things
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like rice um if you've got you know some
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Meats things like that where you can
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quickly heat that up do your best to go
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for the healthier option especially if
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it's in your budget if it's affordable
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um for example high fiber whole wheat um
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bread pasta things like that are usually
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very close in price if not the same to
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the original so if you can make that
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swap go for it um lean proteins like
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poultry fish lowfat Dairy plant-based
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proteins are usually going to be um
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cheaper depending uh anyway so go for
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those um again like dairy lowfat dairy
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it's going to be the same price as your
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high fat Dairy it doesn't make a huge
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difference in flavor so go for that um
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and then like for example tuna tuna
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packed in water instead of oil same
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price a little bit healthier a little
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less um saturated fat in there just
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makes it a tiny bit healthier it's those
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little things that can kind of add up
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over time and lastly add fruits and
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veggies wherever you can um shop
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seasonally look for those discounted
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items um if you are walking to the
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grocery store usually the thing that's
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in the front is going to be your
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seasonal item they're going to be
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cheaper um and look for those clearance
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items especially if you're going to be
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eating it that day um a lot of times
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grocery stores are trying to get rid of
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the things that are going to go bad soon
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so go for those too cuz they're going to
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be a little bit
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cheaper five ideas for protein so first
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is single package Dairy um like a yogurt
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cup hardboiled eggs again whether you um
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cook it yourself at home you would prep
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it or maybe you buy your pre um cooked
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eggs those are totally fine um
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pre-cooked hardboiled eggs you can
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usually get them in a single pack or a
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pack of you know six or so um cheese
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sticks or slices individually packed
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cheese sticks are great you can use
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those as your protein as part of your
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meal non- perishable proteins work here
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too beef jerky prot protein bars or
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powders can work here um tuna or other
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canned proteins if you like canned
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chicken canned salmon um especially if
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it's mixed into things I I find like
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canned chicken I can use when I mix it
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into other things um depending on how
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you how you like the flavor pre-cooked
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proteins um are totally fine deli meat
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is a good option um pre-cooked chicken
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frozen turkey or chicken meatballs or
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patties are awesome you can usually put
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them in the microwave from Frozen um and
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add them to your plate again plant-based
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proteins are really great options too
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canned beans peanuts and peanut butter
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really good option for protein there and
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again you can really easily add those to
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a plate you don't have to even cook
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them so here are some five min ideas for
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produce we talked about protein now
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we're on produce so pre-cut or pre-made
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veggies baby carrots are one of my
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favorites you can throw them onto any
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plate to add the color that you need um
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pre-cut packs if you're ever looking at
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the um you know sale items there or if
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you look at the sometimes it's in like
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the party area where you've got pre-cut
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packs of veggies those are actually
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awesome because they're already cut um
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they're already ready to go and you can
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just add them to your plate those salad
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packs are not a bad idea either
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especially if you pair them with a
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protein and a starch really good way to
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get that um produce on your plate and
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also Pico and Pico Deo salsa guacamole
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all good options um to add to your plate
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uh add some color add some produce there
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you get some nutrition on the fruits try
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to think about fruit with an outer skin
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that you can use its own packaging so
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you don't have to prep anything think
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bananas oranges apples maybe things like
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pears all really good options that you
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can just throw in a bag throw in your
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lunch box whatever it is um you don't
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have to add any extra time to prep those
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frozen fruits or veggies are also
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awesome steam up your veggies add them
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to a meal you can add frozen fruit to a
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smoothie or oatmeal um you can even toss
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especially toss your um veggies from
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Frozen into soups Ramen pasta other
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dishes just so that you add some color
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there wherever you can and lastly five
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minut ideas for carbs so look for those
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non-cook fiber um high fiber carbs where
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you can things like whole whole wheat
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bread english muffins bagels pea um
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these are all usually going to have a
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whole wheat option that they're about
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the same price as the reg regular kind
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you get a lot more fiber in there whole
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wheek crackers are a good option popcorn
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is a whole grain which is great um corn
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tortillas are an awesome one too um they
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get a lot of fiber from those quicker
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options for cooked grains microwave
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brown rice and quinoa those individual
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packs or the larger bags that usually
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have two servings in them you can
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definitely use those pop in the
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microwave You've Got Rice um or quinoa
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or another grain microwave oatmeal
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that's a such a great one for breakfast
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um I've you know a lot of people forget
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about oatmeal but if you get your own
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little individual pack you can pop that
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in the microwave with some water you got
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a really great high fiber breakfast that
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you can pair with your produce and a
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protein um whole weight Ramen is a great
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one um just be mindful there is a lot of
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sodium in the flavor packs so just keep
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an eye out for that Frozen rice too I
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know that Trader do does frozen rice I'm
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not sure if a lot of other places do but
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again really quick way to get some rice
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um added to your plate and also bulk
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cook your own grains that's one of the
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easier ones to have on hand um grains or
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starches so rice pasta bar kein wall you
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can do a big batch of that if you cool
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it quickly you can put it in a air um
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airtight container take with you um even
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bulk cooking grains or um starches like
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potatoes sweet potatoes also really good
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options that you can always just add to
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your pack so putting it together here's
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some examples picking one ingredient
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from each category where you can mix and
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match so if you can look at my example
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meals here my proteins are in red my
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produce um is in green and my starches
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are in yellow so for example a can tuna
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with some veggies celery and onions with
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microwave brown rice maybe you're doing
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some black bean tacos black beans with
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your veggies sliced Peppers Pico guac
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over corn tortillas maybe you're doing
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frozen chicken meatballs with pasta
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sauce yes you can use your pasta sauce
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as um a starch there you can always add
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veggie or I'm sorry pasta sauce as a
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veggie there you can add veggies if
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you'd like um but you can put that over
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pre-cooked whole wheat pasta
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peanut butter and a banana on oatmeal
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one of my favorite breakfast super
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simple um a sandwich Deli deli turkey
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with some sliced cheese add some tomato
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and lettuce put on hom whe bread and
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lastly you can make a little lunch box
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maybe your lunchable um beef jerky with
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baby carrots and whole whe crackers so
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some simple options there to just make
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some really quick five minute meals
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other five minute meal tips so set aside
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time for meal prep if you can um again
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if you can either bulk prep some
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ingredients that you can mix and match
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or if you've got some meals in mind that
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you can uh meal prep ahead of time go
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check out our meal prep video by the way
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you can get some a lot of good ideas
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from that but you can just pull those
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out of the fridge or freezer warm it up
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enjoy it probably less than 5 minutes
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they're ready to go um add aide of fruit
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or veggies to prepackaged items so if
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you get you know a sandwich or um
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something like that from a from a store
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try to add you know an apple or um baby
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carrots or something like that to add
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some color and lastly keep extras on
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hand for backup um maybe you know you
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forgot your lunch or you're getting
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hungry or your lunch wasn't enough keep
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some trail mix or nuts on hand protein
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bars or shakes dried fruit high fiber
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crackers you can keep those in your
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backpack in your fridge um in your desk
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wherever you're working so that you've
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got that extra nutrition and I will plug
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another thing here go check out our
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snacks too because that will give you
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some more ideas too to kind of make sure
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you're staying well nourish throughout
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the day that is all I have for you today
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if you have any questions feel free to
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reach out and go check out our other
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videos for some more information thanks
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bye