Meal prepping is such a “thing” these days and you know that I (Robyn) usually cook two big recipes over the weekend and that’s what we eat all week. But what if I don’t cook, there isn’t enough or we just don’t feel like eating what I made? Then what?

Because we make a point to keep some standard staples in the house we can always throw together a meal or 5 with no planning at all. Here are some ideas:

  • Oatmeal with fruit (you know this is our go-to food in a pinch)
  • Sweet potato with avocado and beans (Robyn likes lemon pepper seasoning on hers)
  • Whole-wheat pasta with marinara sauce, veggies and beans
  • Big salad: Kale, spinach, seeds, nuts, veggies, fruit, avocado, beans and/or quinoa
  • Veggie wrap: hummus and salad fixings in a toasted tortilla
  • Whole-wheat bread or tortilla with hummus or peanut butter (add raisins to make it really yummy!)
  • Potato with peas and corn (Russ likes apple cider vinegar on his)
  • Rice or quinoa and beans with marinara sauce (with or without adding taco seasoning and veggies)
  • Quinoa and fruit (you can eat quinoa just like oatmeal and it is even good cold)

You can mix and match any of the above to create a healthy and filling meal with no planning.

If you’re super hungry and need something to munch on while you wait for your potatoes or rice to cook, a few raw nuts and raisins are a great option and so is celery with a nut-butter of your choice.

Planning ahead is ideal. But it doesn’t always happen. That doesn’t mean you are destined to eat processed not-really-food or not-good-for-you takeout. It’s all about keeping real food you can make easily in the house.

Do you have a go-to, healthy, in-a-pinch option you love? Members please share on the community page!

If you are ready to address how your food choices are negatively affecting your health, let’s set up a free get-to-know-you chat. Send me an email and let’s get you on track to taking control of your stress eating.

Dr Robyn is a former competitive volleyball player turned psychologist with continuing education in nutrition. Russ is a former competitive bodybuilder and trainer on the Mr. Olympia Tour. They are the co-founders of Whole Food Muscle and the authors of How to Feed a Human The Whole Food Muscle Way. To work with them one on one to improve your health and fitness or to have them speak at your event or organization email them at