Fast Meals With a Clear Protein Source
A small set of flexible meal structures for evenings when time and attention are limited.
Fast food at home is easier when you repeat a structure instead of searching for a new recipe. Pick a protein source, a convenient carbohydrate, one or two plants and a flavour you already like.
Five useful structures
- Eggs or tofu with frozen vegetables and rice
- Lentils or beans with flatbread, yoghurt and chopped vegetables
- Fish with potatoes and a bagged salad
- Chicken or tempeh in a wrap with slaw and sauce
- Greek yoghurt or a soy alternative with fruit, oats and seeds
Use prepared ingredients without apology
Frozen vegetables, tinned beans, microwave grains and pre-cut ingredients reduce preparation. Convenience is part of the plan. It is not evidence that the meal matters less.
Keep the flavour local
The structure works with the food you already eat. A lentil dish, stir-fry, curry, soup or sandwich can all carry protein. There is no need to translate every cuisine into the same dry ingredients.
Record the version you will make again
If a meal worked, save the ingredients and rough portion. The value of the log is not perfect nutrient detail. It is being able to rebuild a reliable meal when the next busy evening arrives.