Plan B meals

Weight Loss Weight Loss Maintenance

We all have days where plan A just doesn't work out!

Maybe you’re late home from work, have multiple kids activities to drive too, or you just don’t have the energy or desire to spend lots of time in the kitchen preparing a meal.

The idea with plan B meals is to have quick and convenient food options that align with your goals and take minimal time to put together. Experimenting with plan B meals can be a helpful strategy to reduce reliance on take out foods, minimize food waste and save you money!

3 Tips for creating plan B meals

Plan ahead - stock up on a few pantry and freezer staples so you can throw something together in a flash! Here are a few of our favorite essentials:
1. Cupboard:
  1. canned beans, lentils & fish,
  2. jars of pasta, curry or stir fry sauce,
  3. quick cook carbs; microwave rice / grains, couscous, rice noodles, bread, oats
  4. Seasoning blends, herbs, spices
2. Fridge: eggs, yogurt, hummus, tofu, deli meat, cottage cheese, pre-chopped veggies, mustard, hot sauce, minced garlic and ginger etc.
3. Freezer: Frozen vegetables and fruits, cooked meatballs, pre marinated meat, chicken or turkey burgers, chicken strips, fish cakes, edamame/ soy or textured vegetable protein (TVP) alternatives.

Short on time meal prep! - Next time you are making pasta sauce, a stew or chili, double the quantity you make so you have emergency meals in your freezer.
Premade solutions - have some canned, dried or microwave meals for when you only have time to “ping” and go!

Looking for some inspiration? Here are a few of our favourite plan B meal solutions you may wish to try!

Easy speedy vegetarian chili - Cook or microwave some rice, and heat up canned beans, canned tomatoes or passata, and frozen corn to make an easy vegetarian chilli, add herbs and spices to your own taste preference or if your spice rack is running low, add some hot sauce!
Eggs! Breakfast for dinner, omelets, speedy shakshuka, egg burritos or even just add one to some beans on toast! The options for egg dishes are almost endless, interested in finding some quick egg recipes check out this website for some more ideas.
Canned fish. This store cupboard stable can be transformed into fish cakes, sandwiches, power bowls or pasta dishes. For quick and simple recipes take a look at this website.
Pita or wrap pizzas: top with pizza sauce and sprinkle with cheese, veggies and whatever else you have to hand. After a few minutes under the grill you have a quick and tasty meal can can be adjusted to everyone's preferences!
Make the best packet of ramen you have ever had! - cook the ramen noodles following the packet instructions, add in two handfuls of spinach, green onion, and a soft boiled egg or two - yum! Watching your salt intake? Ditch the flavour packet and add in low-sodium broth instead.
Spruce up a ready meal. Add frozen peas, broccoli, and a source of protein (such as chicken or chickpeas) to a box of mac and cheese, Have a frozen pizza with a side salad, Add beans, lentils or leftover meat to a tinned soup.

Sure these options might not be the most gourmet meals you have ever eaten and they might not be the most nutritious, however when you are in a pinch for time and it is a toss up between a take out or a plan B option these choices usually weigh in at less than half the calories, saturated fat and sodium!

Want more? Here are a few other websites we love for plan B meals:

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