Written by: Nicole Pazdziorko, RDN, LD

Meal planning is one of the key pillars to sustaining a healthy eating pattern across the lifespan and can be a great tool to save time. When it comes to fast, flavorful and balanced meals, look to prioritize nutrient dense choices in each food group that are ready to eat or quick to cook.

Feature Plenty of Produce
A staple in any well-balanced diet is fruits and vegetables. Eating a colorful variety of produce means more fiber, essential vitamins and minerals, and phytonutrients that contribute to better overall health and lower risk of many chronic diseases. Having as much of the chopping and cooking done ahead of time will set your week up for success, so that all you need to do is assemble and heat. Try these time saving solutions to easily add more produce picks:
•    Food City Produce ShortCuts - Save time with Food City ShortCuts. ShortCuts make it easier to eat healthier with washed, cut and ready-to-use fresh produce in convenient packages. Look for soup starters, recipe-ready vegetables, steam-ready bags and grill ready choices for simple meal prep.
•    Frozen Fruits and Vegetables - Frozen fruits and vegetables are just as nutritious as fresh and can last longer than their fresh counterparts. Keep frozen fruits on hand to add to smoothies, choose stir-fry mixes to toss with a quick sauce and protein of your choice and look for frozen chopped spinach or broccoli to quickly add more vegetables to any casserole or pasta dish.

Pick Convenient Proteins
Protein is the centerpiece of most meals and for good reason. Protein has a key role in the maintenance and repair of lean muscle tissue, and its staying power helps us to feel fuller for longer. Since protein is the component of the meal that typically takes the longest to cook, preparing ahead of time for the week or opting for ready-to-eat options can help get dinner on the table in a pinch. Look for these time saving solutions for lean protein picks:
•    Hard-boil eggs – Eggs feature 6 grams of high-quality protein per large egg and are quick to cook. To save time, opt for pre-cooked hard-boiled eggs to feature in egg salad sandwiches, top a cobb salad for dinner or feature for quick family meals.
•    Frozen Shrimp – An easy way to feature more seafood into your eating plan, shrimp is quick to prepare. Save more time by opting for fully cooked shrimp and feature in stir-fry or pasta dishes like this Avocado Shrimp Scampi.
•    Canned Beans and Lentils – Canned beans offer high nutrition at a low cost, no cooking required. A plant-based source of protein and also a rich source of fiber, canned beans are a versatile staple for family meal time. Feature in an easy vegetarian chili or salads.  

Look for Quick Cooking Whole Grains
Whole grains offer the whole package, supplying more fiber which promotes healthy digestion and helps us to feel full. Feature whole grains as side dishes, in salads or as part of breakfast for sustained energy throughout the day. Try these time saving solutions to add more fiber-rich whole grains to family mealtime:
•    Food Club Oats – Family meals don’t have to be at dinner-time. Whole-grain oats are a quick way to add more nutrition to breakfast time. Try pairing with chopped apples and cinnamon or berries and lemon zest, or feature in this Sweetpotato Blueberry Baked Oatmeal.
•    Microwavable brown rice and quinoa – Whole grains like rice and quinoa make for versatile and filling meal builders that can be paired with your favorite protein, vegetables and a flavorful sauce for a quick and balanced family meal.
•    Whole-wheat pasta – Pasta dishes are classic family dinners. They’re relatively quick to fix, low cost per serving and are kid-friendly. Try swapping white pasta for wheat pasta to increase nutrition.

Rely on Ready Made Meals
When super short on time, relying on ready to heat-and-eat solutions is key to ensuring family meals are a priority. ShortCuts family meals are made fresh in-store every day from the freshest ingredients. Dinner or lunch is ready in minutes with this convenient and tasty meal solution. Look for these ShortCuts solutions:
•    ShortCuts Smoky Mountain Chicken Family Meal – a flavorful protein-packed family dinner option that is ready in a pinch.
•    ShortCuts Chicken Enchiladas Family Meal -  A winning flavor combination, chicken enchiladas are sure to be a family favorite.