When you’re constantly on the go, it can be easy to fall into a routine of the same few meals or eating out at every meal (or worse, in the hospital cafeteria!). We compiled a list of some of our favorite go-to meals that are low on the ingredients, quick to make and clean up from, that utilize common items you can find at any grocery store or even in your lightly stocked temporary housing fridge! Whether you like to prep some in advance or whip something up after a shift, here are some fresh new options for you to try.
Slow Cooker Barbacoa Tacos
- 4 lbs beef chuck roast
- 1 onion
- 3 - 4 chipotle chilis in adobo (with some sauce)
- One carton of beef broth
- 4 teaspoons minced garlic
- 1 1/2 Tbsp ground cumin
- 1 Tbsp dried oregano
- 1/4 tsp ground cloves
- 1/4 cup fresh lime juice
- 3 bay leaves
- Salt + pepper to taste
Combine all ingredients in slow cooker and let cook for 6-8 hours. Remove the bay leaves, shred meat and place back in the juice. Serve on small tortillas with cilantro, avocado, and a crema.
On-The-Go Breakfast Burritos
Lena’s Favorite
- Pre-made breakfast potatoes
- 1 lb. Breakfast Sausage
- 12 whole Eggs
- Chopped Chives, to taste
- Seasoned Salt And Pepper, to taste
- 1 c. Monterey Jack Cheese
- Flour Tortillas
Have one completed recipe of basic breakfast potatoes made beforehand. Then brown a pound of your favorite kind of breakfast sausage and drain off the fat.
In a bowl, whisk together a dozen eggs (adjust according to your needs), chopped chives, seasoned salt, black pepper and about 1 cup of Monterrey Jack cheese. If you are feeling saucy add some cayenne pepper or Tabasco sauce for a little more of a kick.
Once your sausage is browned and drained add in the breakfast potatoes and stir to combine over low heat. Pour the egg/cheese mixture over the sausage/potato mixture. You don’t want to stir too much or the potatoes will fall apart and become mushy. Cook over low heat and turn them occasionally to cook.
When fully cooked throw some into a nice warm tortilla, wrap it up and, if they need to be kept warm for a bit, wrap them individually in sheets of foil.
Recipe inspiration here.
Fiesta Chicken
- 4-6 Frozen chicken breasts or tenders
- 1 package/2 T. Taco seasoning
- 1 Can of salsa
- Splash of water
Put all ingredients in the crockpot and cook on low for 6-8 hours. Shred and enjoy on fajitas, a salad, etc!
Spaghetti Squash Ragu
- As many spaghetti squash as desired (generally one half of a spaghetti squash makes one dish)
- Pasta sauce (or make your own!)
- Burrata
- Ground meat of choice (if desired)
Cut spaghetti squash in half, scoop out seeds and ribbing. Drizzle olive oil and sprinkle salt and pepper over inside of spaghetti squash. Poke a few holes in the exterior of the squash to and bake face down on pan lined with foil for 30-40 minutes. Use fork to scrape and fluff the strands from the side of the squash. Top with sauce and a burrata ball for an extra creamy delight.
Crispy Air Fryer Brussels Sprouts
- One package of brussels sprouts, halved
- Olive Oil
- Balsamic Vinegar
- Minced garlic
- Honey
- Salt
- Pepper
- Balsamic reduction (optional)
- Dried fruit and nut mixture (optional)
Coat in olive oil and balsamic vinegar and toss with garlic, salt, pepper, and honey.
Roast in air fryer for 10 minutes, toss, and roast again for another 5.
Add a drizzle of balsamic reduction and a sprinkle of a cranberry and walnut mixture if desired.
Parmesan Crusted Salmon
- 4 (6- 7 oz each) skinless salmon fillets
- 3/4 cup panko bread crumbs
- 3/4 cup finely shredded parmesan
- 2 1/2 Tbsp chopped fresh parsley
- 3/4 tsp garlic powder
- Salt and freshly ground black pepper, to taste
- 1 Tbsp olive oil
- 1 large egg
Mix parmesan, parsley, garlic powder, salt and pepper together. Whisk egg in separate bowl. Dip salmon filets into egg mixture and then into topping. Transfer to pan and bake at 425 for 10-15 minutes.
One Pan Chicken and Veggies
- Whole Chicken
- Onion
- Garlic
- Season All Seasoning
- Vegetables – brussels sprouts, broccoli, green beans, mushrooms
Spoon garlic and sprinkle Season All into chicken cavity. Cut Onion in approximately 8 pie pieces and stuff inside chicken cavity. Put chicken, legs up into a roasting pan – or baking dish. Rub olive oil on outside of chicken and then sprinkle with Season All. Put some water in bottom of roasting pan or baking dish to keep chicken from burning on the bottom
Bake at 350 for 1 hr and 30-45 minutes. Take dish out of oven and remove chicken from the pan (if you carefully cut it in half, it will cool while vegetables are cooking. Add vegetables – stir to coat with chicken drippings and olive oil. Bake an additional 25 minutes. Enjoy!
Fried Rice
Catherine’s Favorite
- 3 tablespoons butter, divided
- 2 large eggs, whisked
- 2 medium carrots, peeled and diced
- 1 small white onion, diced
- 1/2 cup frozen peas
- 3 cloves garlic, minced
- salt and black pepper
- 4 cups cooked and chilled rice (I prefer short-grain white rice)
- 3 green onions, thinly sliced
- 3–4 tablespoons soy sauce, or more to taste
- 2 teaspoons oyster sauce (optional)
- 1/2 teaspoons toasted sesame oil
Heat 1/2 tablespoon of butter in a large sauté pan over medium-high heat until melted. Add egg, and cook until scrambled, stirring occasionally. Remove egg, and transfer to a separate plate.
Add an additional 1 tablespoon butter to the pan and heat until melted. Add carrots, onion, peas and garlic, and season with a generous pinch of salt and pepper. Sauté for about 5 minutes or until the onion and carrots are soft. Increase heat to high, add in the remaining 1 1/2 tablespoons of butter, and stir until melted. Immediately add the rice, green onions, soy sauce and oyster sauce (if using), and stir until combined. Continue sautéing for an additional 3 minutes to fry the rice, stirring occasionally. (I like to let the rice rest for a bit between stirs so that it can crisp up on the bottom.) Then add in the eggs and stir to combine. Remove from heat, and stir in the sesame oil until combined. Taste and season with extra soy sauce, if needed.
Inspiration recipe here.
Stuffed Sweet Potatoes or Avocados
- Meat of choice (recommend ground turkey or ground beef)
- Sweet potatoes (baked or microwaved to desired softness) or avocados - with large section of the center scooped out
- Shredded cheese
- Chopped tomatoes and green onions
If using sweet potatoes, bake or microwave to desired softness. Scoop out center. Brown meat in skillet with olive oil and taco seasoning. Scoop meat into shallowed center of sweet potato or avocado. Top with cheese immediately to melt, drizzle remaining toppings over as desired and enjoy!
Overnight Oats
Casey’s Favorite
- Rolled oats
- Milk of choice
- Chia seeds
- Add-ins of choice- nuts, nut butter, fruit
1:1 ratio of old fashioned rolled oats to milk (any type - I use almond milk). Then I put about a tablespoon of chia seeds. I put this all in a mason jar, stir, and let sit overnight. In the morning, my fav add-ins are peanut butter, honey, and bananas!
Inspiration recipe here.
Mix ‘n Match Salads
Ingredient Options:
- Chopped lettuce of choice (recommend romaine or arugula)
- Shredded or sliced cheese of choice
- Avocado
- Tomato
- Onion
- Bell Pepper
- Olives
- Fruits
- Nuts
- Roasted black beans and corn
- Croutons or crispy strips
- Meat of choice (or go meatless!)
Dressings:
- Light + refreshing:
- 1/2 cup extra-virgin olive oil
- 4 garlic cloves, minced
- 2 teaspoons dried oregano
- ⅛ cup white wine vinegar
- Salt and pepper to taste
- Southwestern:
- 6 tablespoons red wine vinegar
- 3 tablespoons honey
- ¾ cup vegetable oil
- ½ teaspoon dried oregano
- 1½ teaspoons salt
- ½ teaspoon ground black pepper
- 2 chipotle peppers in adobo sauce
- 2 small garlic cloves, roughly chopped
- Sweet:
- ½ cup sugar
- 1 cup powdered sugar
- ½ tsp salt
- 1 ½ tbsp mustard
- ½ cup vegetable oil
- ⅓ cup vinegar
- ⅓ cup lemon juice
- ¼ cup flour
Choose ingredients of your choice and mix up a salad dressing to last for multiple meals in a week. These are a quick, delicious, and healthy option that you can prep in advance and take for a lunch or use for dinner after a long shift!
