Build, do not “cook from scratch”
Choose one item from each group: ready protein, vegetable or fruit, whole grain or starchy vegetable, and a finishing flavor. Heat only what needs heating and assemble in a bowl or on a plate.
- Protein: no-salt-added beans, eggs, tuna, rotisserie chicken with skin removed, or tofu.
- Produce: frozen vegetables, bagged greens, berries, tomatoes, or pre-cut vegetables.
- Base: microwave brown rice, oats, whole-grain bread, or a small potato.
- Flavor: lemon, herbs, yogurt, salsa, olive oil, or unsalted nuts.
Safety and appetite matter
Adapt texture for chewing or swallowing needs and follow clinician guidance for kidney disease, diabetes, heart failure, or other conditions. Refrigerate leftovers promptly and reheat safely.