Quick Meal Ideas for 1 or 2 People

Diabetes Support Group - CMC-DHK

Amy Parker & Gaby Espinoza

I.
A.
B.
1.
2.
C.
D.
II.
A.
B.
C.
III.
A.
B.
C.
IV.
A.
1.
2.
3.
B.
1.
2.
3.
C.
1.
2.
3.
4.
5.
6.
V.
A.
B.

C.
D.
1.
2.
3.
4.

Introduce ourselves
explain where we are from & why we are here
overview of what we are doing today - meal ideas for 1 or 2 people that are quick and healthy
this is helpful because time is valuable and something that many of us dont have
also talk about how sometimes its easier to cook more portions (especially when buying) and reheat
them for leftovers (can freeze them and reheat) which saves time later
Set tone - encourage them to ask questions and explain that we are creating a trusting and supporting
environment
Let them know they can get up and use restroom at any time and ask questions at a any time
Objectives. By the end of the presentation, the audience will be able to:
Identify one quick meal idea for any meal of the day (breakfast, lunch, or dinner)
Identify one tip for eating quickly & healthy
Increase their confidence about preparing quick & healthy meals from beginning to end of presentation
Ice Breaker!
Ask on a scale from 1-10 how confident they are in preparing quick or easy meals for the day (take count
of hands) - do same at end as eval
Drawing what you ate for breakfast on plate on head - everyone goes around and says the name and
what they had
We will participate in this as well - its a way to get people laughing and let loose
Breakfast
Talk about why breakfast is an important meal
helps kickstart metabolism
how it affects blood sugar levels
why its important to not skip!
Some of the barriers people face to eating breakfast
Seek discussion & listen to their experiences
Problems could include time, motivation, lack of knowledge
Listen & create trusting and understanding environment
Give meal ideas
microwaved scrambled eggs with toast and fruit
microwaved scrambled eggs in a burrito to go (wrapped in tin foil)
whole grain oatmeal with fruit & cinnamon
muesli (prepare night before)
yogurt parfait (could prepare the night before)
using leftovers from previous night & incorporate into breakfast
Lunch
Benefits of lunch and different groups that can be incorporated
Snack/food activity (prepare a simple side that could be eaten with lunch so they try it - also include
nutrition & CHO info as well as pricing info) this will help keep them engaged and focused. would they try
making this at home?
How to make quick meals
Lunch Ideas:
Sandwich with whole grain bread, turkey, and spinach
Tuna salad over greens with a fruit.
Whole wheat tortilla wrap with chicken, hummus, feta cheese and greens.
Grain salad with brown rice or quinoa, beans, bell peppers, carrots, and broccoli.

5. Mixed Salad with spinach, chopped nuts, dried fruit and light dressing.
6. Leftovers from the previous night.
VI.
Dinner
A. talk about balanced dinner
B. Switching dinner up - it doesnt have to be traditional - can do breakfast for dinner
C. Balanced
1. Protein
2. Veggies
3. Grain
D. Quick meals
1. Chicken tacos (buy pre-cooked, sliced chicken in refrigeration isle) and then the shells with cheese, salsa,
etc.
2. Pasta Primavera (fancy for pasta with vegetables) add frozen vegetables to paste the last few minutes of
cooking. use whole grain pasta or spaghetti and a medley of frozen veggies (cheaper!) with light salad
dressing or tomato sauce
3. Frozen stir-fry: add shrimp or chicken with brown rice
4. Easy three bean salad (warm is probably better - will find recipe)
5. spinach and ham muffin pizzas - seriously? YUM. I used to do this as a kid and its super delicious and
literally takes like 5 minutes
6.
a)
b)
E.
1.
a)
b)
c)
d)
F.
1.
G.
1.
2.
H.
I.
1.
2.
VII.
VIII.

Tips
Use frozen fruits and vegetables ( this is also cheaper than fresh)
Pack leftovers for lunch or eat for breakfast
Review
Summarize key points
Tips for eating cheap and quickly
How different items can be incorporated into many meals
Different cooking methods
Provide tools for ideas (such as diabetes website?)
Call to Action
There are ways to prepare all meals that are quick and healthy - its just knowing the right tools and how to
use them
Evaluation
Ask again how confident members are now that they have tips and ideas how confident they are that they
can incorporate quick & easy meal ideas
Also - as a group - to make everyone feel included - ask for one quick idea for bfast, lunch, and dinner.
This will be full evaluation
Ask for ideas for next presentation (In December)
Closing
Thank them for being there and letting us come share ideas
Any last questions or comments
Possible Activity: Pass around empty plates and have them fill their plate using food models to make a
balanced meal.
Another possible activity idea: have a matching game where they have to match different food items to
create a balanced meal
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/food-tips/quick-meal-ideas/
http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/