March is National Nutrition Month, when registered dietitians (RDs) are celebrated—and rightly so! These food and nutrition experts are the most reliable sources of information in this area of health and work hard every day to help others. But RDs are just like you—we get tired and burned out, sometimes leaving us with little energy to cook an elaborate meal after long days and busy weeks. However, that doesn’t stop us from putting a nourishing, delicious meal on the table for ourselves and our loved ones.
Curious about what those meals look like? You’re in luck: we polled nine registered dietitians to discover their go-to dishes when they feel too burned out to cook. These meals are surprisingly easy to assemble while still being incredibly tasty—and healthy.
01 of 09
Quinoa, Vegetable, and Tofu Bowl
For Brianna Wieser, RDN, LDN, RYT-500, registered dietitian and senior program specialist at MOBE, nothing beats a simple bowl of quinoa, veggies, and tofu. “When I have just enough energy to put together a meal, I reach for prepared ingredients that can be used in multiple ways throughout the week,” she says. “Quinoa, vegetables, and tofu are my go-to because they’re nutrient-dense, easy to prep, and versatile. Quinoa is a plant-based protein with fiber, magnesium, and iron, providing sustained energy and supporting heart health; veggies are packed with vitamins, antioxidants, and fiber for digestion, immunity, and skin health; and tofu is a protein-rich, calcium-rich option that supports muscle and bone health.”
She puts this dish together by layering store-bought greens with leftover (or microwaveable) cooked quinoa, chopped veggies (like bell peppers, red onion, and edamame), and pre-marinated cooked tofu. She then tops it with a drizzle of olive oil and freshly cracked black pepper—or a vinaigrette if she has some on hand.
02 of 09
Lentil Tacos
Brittany Brown, RD, IBCLC, CDE, Nova Scotia-based dietitian, also loves a quick and easy plant-based meal on busy weeknights. “On nights when cooking feels like too much, I turn to options that deliver both comfort and nutritional benefits with very minimal effort,” she explains. “If I’m feeling tired or burnt out, I know fueling my body with nutritious food is even more important. I try to choose simple meals rich in fiber, fat, and protein so I can wake up refreshed the next day. This stops the cycle of burnout dead in its tracks (and helps refuel for the days ahead).” And when she’s had a long day, Brown loves to make lentil tacos for her family. “I sauté a diced onion with a can of rinsed lentils, and season generously with Cajun spice and cumin. I spoon that into tortillas and top with whatever’s on hand: sour cream, salsa, shredded cheese, leftover veggies. It’s ready in less than 10 minutes, uses what’s available, and hits that delivery-style dinner we crave on busy nights. The lentils are packed with protein and fiber, keeping me satisfied until morning,” she says.
03 of 09
Tuna Salad Seaweed Bites
A retro dish that never goes out of style, tuna salad (nestled into seaweed) is the go-to pick for Cleveland-based certified diabetes educator and registered dietitian Kaitlin Hippley, MEd, RDN, LD, CDCES, when she’s feeling burned out. “This is a recipe I keep in my back pocket when I need something quick, balanced, and satisfying,” she says. “I prepare a basic tuna salad using canned albacore tuna, chopped celery, green onion, and a small amount of avocado mayonnaise for creaminess. Then I spoon the tuna mixture onto seaweed snacks and top each bite with a thin slice of fresh avocado for added flavor and heart-healthy fats.”
The health benefits of this meal are beyond impressive, too. “It provides high-quality protein from the tuna, supporting satiety, muscle health, and stable blood sugar levels. The vegetables contribute fiber, antioxidants, and hydration, while the avocado adds heart-healthy monounsaturated fats. Seaweed snacks supply unique micronutrients such as iodine and vitamin B12,” Hippley adds.
04 of 09
Chickpea Tikka Masala Rice Bowls
After a long day, Jordan Langhough, registered dietitian and certified personal trainer, reaches for an easy meal that will warm her from the inside out. “Chickpea tikka masala is a fiber-rich, plant-based meal that delivers protein for satiety and muscle support, gut-friendly prebiotic fiber for hormone and metabolic health, and anti-inflammatory spices like turmeric and ginger. It’s a warm and flavorful way to support heart health, blood sugar balance, and overall wellness in one bowl,” she explains. And putting it together requires almost no effort: “To make this meal, you only need a can of chickpeas, a jar of pre-made tikka masala sauce, and a bag of microwave rice. I prefer white rice with this meal, however, you can boost the complex carb and fiber profile by choosing brown rice.”
05 of 09
Loaded Baked Sweet Potatoes
Baked potatoes are a crowd-pleaser and family favorite that just so happen to be quick to prepare with the help of the microwave—which is why Sarah Alsing, MS, RD, registered dietitian and owner of Delightfully Fueled, makes them when she’s feeling too tired to make an elaborate meal. “I make a quick baked sweet potato in the microwave and top it with canned black beans, cottage cheese, salsa, and avocado for a nutrient-packed stuffed sweet potato. There’s minimal preparation needed to get protein, fiber, color, and healthy fats,” she says.
06 of 09
Chicken Caesar Wrap With Sweet Potato Fries
Speaking of sweet potatoes, Gillean Barkyoumb, MS, RDN, dietitian and owner of the What’s for Dinner Club, also enjoys this nutrient-dense root veggie on evenings when she’s feeling spent. “One of my go-tos is a chicken Caesar wrap with sweet potato fries. I’ll toss together a bagged Caesar salad kit, add diced cooked chicken tenders for protein, and wrap it all in a whole-wheat tortilla,” she says. “While I’m assembling the wraps, I’ll bake or air-fry frozen sweet potato fries. The chicken provides high-quality protein to help with fullness and muscle maintenance, the whole-wheat wrap adds fiber for steady energy, and the sweet potatoes provide potassium and vitamin A. It’s satisfying without feeling heavy, and the whole family loves it.”
07 of 09
Wontons and Veggies
Packaged food products are also lifesavers for Kristen Carli, MS, RD, dietitian at WOWMD, when her energy levels are low. “I love using Trader Joe’s products to quickly throw together a meal. One of my favorites mixes the Chicken Cilantro frozen wontons, coconut milk, Soyaki, and the stir-fry veggie blend,” she says. “To make this recipe, mix ½ cup coconut milk, ½ cup Soyaki, and ½ cup water together in a casserole dish. Then, add the veggies and wontons on top, cover with foil, and bake at 375 degrees Fahrenheit for 30 minutes. This meal is balanced in terms of nutrition as it’s filled with fiber and micronutrients from the veggies, and protein from the wontons.”
08 of 09
Eggroll Bowl
Dawn Jackson Blatner, RDN, CSSD, registered dietitian nutritionist and author of The Superfood Swap, also draws inspiration from Asian flavors for her favorite quick-and-easy meal. She makes a delicious egg roll bowl combining coleslaw mix, ground turkey, coconut aminos, sriracha, and heat-and-eat brown rice. “To make it, cook coleslaw, turkey, and aminos together, then drizzle with sriracha and serve with warm rice! This meal offers protein, veggies, and whole grains for balanced energy, muscle support, and fiber,” she says.
09 of 09
Sheet Pan Gnocchi
Sheet pan meals are a saving grace for Rebecca Jaspan, MPH, RD, CEDS, CDCES, registered dietitian and owner of Rebecca Jaspan Nutrition. “I love a good sheet pan meal when I don’t feel like cooking—it takes minimal time to prep, and the best part is there is almost no clean up,” she explains. “Sheet pan gnocchi is a satisfying mix of carbohydrates, protein, and vegetables. Just place a package of gnocchi, sliced chicken or beef sausage, and a variety of vegetables on a sheet pan, drizzle with olive oil, salt, and pepper, and bake at 425 degrees for about 40 minutes, tossing at the halfway point for even browning. You can change up the vegetables seasonally, too—some of my family’s favorites are red pepper, tomatoes, Brussels sprouts, and a good amount of whole garlic cloves.”
Read the original article on Real Simple
Dining and Cooking