Easy Quarantine Meal Ideas
Let’s face it, this whole COVID-19 situation is stressful. Although you may have more time to cook and meal prep nowadays, cooking fancy meals may not be the first thing on your mind and that’s okay!
I’ve compiled some easy meal ideas that are balanced and can be ready in under 30-min. Feel free to swap ingredients around with what you already have, e.g. you can swap kale for spinach, arugula or other greens; or switch beans for any legumes you readily have available. To keep meals balanced and flavourful, aim to have the 4 food categories as indicated in the infographic (Carbs, Protein, Veggies and Flavour).
Stock up on long lasting items for your pantry, fridge and freezer to minimize your visit to the grocery store. Use the list below for additional ideas:
For the Pantry
Grains & Starches: Quinoa, Rice (e.g. basmati, brown or wild rice), Pasta all kinds, Bulgur, Barely.
Proteins: Canned lentils and beans (get them in water); Canned fish e.g. Tuna, Salmon, Sardines (in oil or in water as preferred).
Condiments: Canned diced tomato to make quick stews; Tomato paste, Oils and Vinegar
Herbs & Spices: Salt, Pepper, Paprika (great for tomato based meals), Chilli powder, Chili flakes, Onion powder, Garlic powder, Dried Basil, Oregano, Thyme.
For the Freezer
To avoid waste, you can always freeze fruits that are ripening like banana, avocados, berries or pineapple. Same for veggies such as spinach or broccoli. Make sure you write the date and consume within 3 months of freezing. You can also keep fresh items you purchase from the grocery store in the freezer for later use.
Protein: Chicken Breasts/ Thighs; Ground Lean Beef, Ground Turkey or Chicken, Fish fillets, Shelled Edamame Beans.
Veggies: frozen veggie mix such as Broccoli, Brussel sprout, Snap Peas, Green Beans, Peas & Corn.
Fruits: Berries, Pineapple, Mangoes, Peaches or mixed frozen fruits.
Long Lasting Fruits & Vegetables
These fruits and vegetables will have a longer shelf life of about 2-3 weeks depending on the produce and your fridge temperature.
Vegetables: Broccoli, Cauliflower, Brussel Sprouts, Peppers, Onions, Celery, Potatoes, Carrots, Turnips, Beets, Radish, Cabbage.
Fruits: Apples, Pears, Oranges, Clementines and Grapefruit.