Top Healthy Instant Food Options for Quick, Nutritious Meals on the Go!

In today's fast-paced world, finding the time to prepare healthy and nutritious meals can be a challenge. Instant food options offer a convenient solution, but they often come with a reputation for being unhealthy and processed. However, with a little creativity and the right ingredients, it's possible to create healthy and delicious instant meals that fit seamlessly into a busy lifestyle. This article explores various aspects of healthy instant food options, providing insights, recipes, and tips for incorporating them into your diet.

The Appeal of Instant Foods

Instant foods have gained popularity due to their convenience and ease of preparation. They require minimal cooking time and can be a lifesaver when you're short on time or don't have access to a fully equipped kitchen. Whether you're a busy professional, a student living in a dorm, or an avid backpacker, instant meals can provide a quick and satisfying way to fuel your body.

Debunking the Myth: Can Instant Food Be Healthy?

One of the biggest concerns surrounding instant foods is their nutritional value. Many commercially available instant meals are loaded with sodium, unhealthy fats, and artificial ingredients. However, it's important to remember that not all instant foods are created equal. By making informed choices and opting for healthier alternatives, you can enjoy the convenience of instant meals without compromising your health.

Dr. McDougall’s Right Foods products, for example, are vegan, made with whole foods ingredients, certified Non-GMO, and packaged in paper from sustainably-managed forests.

Key Ingredients for Healthy Instant Meals

Creating healthy instant meals starts with selecting the right ingredients. Focus on incorporating whole grains, lean proteins, and plenty of fruits and vegetables. Here are some key ingredients to consider:

Whole Grains: Opt for brown rice, whole wheat couscous, or whole grain pasta over their refined counterparts. Whole grains provide more fiber, vitamins, and minerals. Couscous is the fastest to rehydrate when mixed with boiling water. For better nutrition, it is recommended to use brown rice over white and whole wheat couscous.
Lean Proteins: Include sources of lean protein such as freeze-dried chicken or beef (for non-vegetarians), beans, lentils, or nuts. These ingredients will help you stay full and provide essential amino acids.
Freeze-Dried Vegetables: Freeze-dried veggies rehydrate instantly in boiling water and taste surprisingly fresh. They have zero additives--100% natural and pure.
Dried Herbs and Spices: Experiment with different herbs and spices to add flavor and nutritional value to your instant meals. Freeze dried herbs taste amazingly close to fresh herbs. Vogue Cuisine VegeBase or Chicken Base can be added to enhance the flavor. The Vogue Cuisine brand uses real, natural, gluten-free ingredients.
Nuts and Seeds: Nuts are added to provide protein, healthy fat, and other nutrients. Chia seeds can be added for a neutral tasting nutrition boost.

DIY Instant Meal Recipes

Creating your own instant meal mixes allows you to control the ingredients and customize the flavors to your liking. Here are a few simple and healthy DIY instant meal recipes:

Couscous with Chicken & Veggies

1 cup couscous with chicken & veggies serving contains: 177 calories, 1.8g fat, 736mg sodium, 153mg potassium, 28g carbs, 6.5g fiber, 2.3 g sugars, 12g protein.

Thai Peanut Noodles with Chicken & Veggies

A 3/4 cup serving of Thai peanut noodles with chicken & veggies contains: 211 calories, 11.2g fat, 715mg sodium, 247mg potassium, 16.4g carbs, 4.2g fiber, 1.3g sugars, 14.7g protein.

Fiesta Rice with Chicken & Corn

1 cup of fiesta rice with chicken & corn contains: 310 calories, 3.5g fat, 620mg sodium, 368mg potassium, 57.9g carbs, 4.3g fiber, 1.5g sugars, 13.2g protein.

Couscous with Apricots, Macadamia Nuts & Chicken

1 cup of couscous with apricots, macadamia nuts & chicken contains: 312 calories, 17.1g fat, 653mg sodium, 134mg potassium, 28.7g carbs, 6.6g fiber, 5.2g sugars, 12.8g protein.

Creamy Alfredo Noodles with Mushrooms & Pine Nuts

A 3/4 cup serving of creamy alfredo noodles with mushrooms & pine nuts contains: 291 calories, 17.5g fat, 456g sodium, 227mg potassium, 21.8g carbs, 1.3g fiber, 2g sugars, 14.7g protein.

Curry Rice with Chicken & Cashews

1 cup of curry rice with chicken & cashews contains: 378 calories, 10.9g fat, 377mg sodium, 386mg potassium, 58.2g carbs, 4.9g fiber, 1.2g sugars, 13.4g protein.

Instructions for DIY Instant Meals

Prepare the Mix: Combine all the dry ingredients for your chosen recipe in a plastic bag.
Add Boiling Water: When you're ready to eat, add boiling water to the bag.
Stir and Wait: Give it a stir, seal the bag, and let it rest for 9 or 10 minutes.
Enjoy: Open, stir, and eat.

Creative Ways to Use Instant Foods

Beyond traditional instant meals, there are many creative ways to incorporate instant foods into your diet. Here are a few ideas:

Instant Soup Dip: Blend a prepared spring onion soup cup with white beans and seasonings for a quick and flavorful dip. Top with sesame seeds and chives (optional).
Stuffed Peppers: Use a Black Bean & Lime Soup Cup for the bean filling in stuffed bell peppers. Opt for premade salsa and guacamole to make it extra easy.
Ramen Pancakes: Make pancakes out of ramen.
Instant Pad Thai Stir-Fry: Stir fry a cup of Right Foods Pad Thai with red peppers and garlic, then add peanuts, avocado, shallots, and carrots on top.

Instant Pot Recipes for Quick, Healthy Meals

The Instant Pot has revolutionized home cooking, offering a convenient and efficient way to prepare healthy meals in a fraction of the time. Here are a few Instant Pot recipes that are both quick and nutritious:

Smoky Turkey Chili: Simmer a smoky turkey chili in less than an hour.
Pork and Apple Curry: Make a flavorful pork and apple curry without continuous stirring.
Spring-Inspired Shrimp Risotto: Enjoy a delicate spring-inspired shrimp risotto with minimal effort.
Instant Pot Chicken and Broccoli: A simple riff on a classic Chinese chicken dish. 1 cup: 241 calories, 6g fat (1g saturated fat), 63mg cholesterol, 798mg sodium, 19g carbohydrate (8g sugars, 3g fiber), 26g protein.
University of Manchester Vegetarian Meal: Re-create a favorite vegetarian meal inspired by British cuisine. 1-2/3 cups: 221 calories, 5g fat (1g saturated fat), 0 cholesterol, 354mg sodium, 38g carbohydrate (8g sugars, 8g fiber), 8g protein.
Beef Pot Roast: Packed with wholesome veggies and tender beef. 4 ounces cooked beef with 2/3 cup vegetables and 1/2 cup gravy: 316 calories, 15g fat (5g saturated fat), 89mg cholesterol, 373mg sodium, 16g carbohydrate (4g sugars, 4g fiber), 30g protein.
Mom's Thicker and More Robust Chili: A family favorite, especially in fall and winter. 1 cup: 200 calories, 4g fat (1g saturated fat), 26mg cholesterol, 535mg sodium, 29g carbohydrate (8g sugars, 8g fiber), 15g protein.
Gentle Curry Dish: A curry dish that's won't overwhelm more delicate palates. 2/3 cup: 174 calories, 6g fat (2g saturated fat), 57mg cholesterol, 287mg sodium, 8g carbohydrate (4g sugars, 1g fiber), 22g protein.
Peaches and Cream Dessert: A cool and always refreshing dessert that is fancy enough to take to a gathering. 1 slice: 262 calories, 12g fat (7g saturated fat), 124mg cholesterol, 342mg sodium, 27g carbohydrate (25g sugars, 1g fiber), 12g protein.
Healthy and Effortless Salmon: The salmon always cooks to perfection and is ready in hardly any time! 1 salmon fillet: 270 calories, 16g fat (3g saturated fat), 85mg cholesterol, 115mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 29g protein.
One-Dish Oatmeal: The steel-cut oats have so much flavor and texture. 1-1/4 cups: 171 calories, 2g fat (0 saturated fat), 0 cholesterol, 39mg sodium, 36g carbohydrate (13g sugars, 4g fiber), 4g protein.
Pepper Steak: This recipe solves the problem of tough beef! 1 serving: 343 calories, 5g fat (2g saturated fat), 63mg cholesterol, 422mg sodium, 42g carbohydrate (2g sugars, 3g fiber), 30g protein.
Speedy Risotto: This speedy method of making risotto works every time! 1 serving: 424 calories, 15g fat (6g saturated fat), 157mg cholesterol, 661mg sodium, 39g carbohydrate (3g sugars, 1g fiber), 26g protein.
Pork Tenderloin with Balsamic Glaze: This recipe has incredible flavor. 1 serving: 243 calories, 13g fat (5g saturated fat), 97mg cholesterol, 284mg sodium, 3g carbohydrate (1g sugars, 0 fiber), 25g protein.
Simple Beef Stew: A family favorite that's so simple! 1 cup: 172 calories, 4g fat (2g saturated fat), 35mg cholesterol, 453mg sodium, 20g carbohydrate (3g sugars, 3g fiber), 14g protein.
Mushrooms and Pearl Onions: A terrific healthy addition to any buffet spread. 1 serving: 43 calories, 2g fat (0 saturated fat), 0 cholesterol, 138mg sodium, 4g carbohydrate (2g sugars, 0 fiber), 1g protein.
Shrimp Creole with an Italian Twist: Pressure cooking gives it hands-off ease-perfect for company. 1-1/2 cups: 418 calories, 12g fat (2g saturated fat), 165mg cholesterol, 611mg sodium, 40g carbohydrate (10g sugars, 4g fiber), 36g protein.
Chicken Fajitas: Top as you like to add healthy color and extra flavor. 1 fajita: 314 calories, 11g fat (2g saturated fat), 34mg cholesterol, 374mg sodium, 31g carbohydrate (1g sugars, 2g fiber), 23g protein.
Chicken with Apples and Barbecue Sauce: A meal you won’t want to wait to enjoy. 1 chicken thigh with 1/2 cup apple mixture: 340 calories, 13g fat (3g saturated fat), 87mg cholesterol, 458mg sodium, 31g carbohydrate (24g sugars, 3g fiber), 25g protein.
Tangy Chicken Dish: This tangy chicken dish always reminds me of summer meals with friends and family. 5 ounces cooked chicken: 200 calories, 4g fat (1g saturated fat), 94mg cholesterol, 337mg sodium, 3g carbohydrate (1g sugars, 0 fiber), 37g protein.
Sausage, Beans, and Rice: Beans and rice make the perfect meal because they're well-balanced, an excellent source of protein, and easy to prepare. 1 cup sausage and bean mixture with 2/3 cup rice: 377 calories, 5g fat (1g saturated fat), 33mg cholesterol, 826mg sodium, 63g carbohydrate (7g sugars, 10g fiber), 18g protein.
Traditional Beef Stew: Here’s a wonderful way to ensure you can still have a healthful supper. 1 cup: 182 calories, 6g fat (2g saturated fat), 50mg cholesterol, 709mg sodium, 13g carbohydrate (3g sugars, 2g fiber), 19g protein.
Pork with Tomato Gravy: Savory, quickly made pork is luscious served in a delightful tomato gravy over noodles. 1 serving: 387 calories, 8g fat (2g saturated fat), 119mg cholesterol, 613mg sodium, 37g carbohydrate (8g sugars, 4g fiber), 43g protein.
Chicken with Black Beans and Tomatoes: Chicken breasts are treated to black beans, red peppers and juicy tomatoes in this southwestern supper. 1 chicken breast half with 1 cup bean mixture: 288 calories, 3g fat (1g saturated fat), 63mg cholesterol, 657mg sodium, 28g carbohydrate (8g sugars, 7g fiber), 30g protein.
Barbecued Chicken Makeover: The combination of ingredients makes for a mellow, not-too-sweet flavor. 1 serving: 240 calories, 9g fat (2g saturated fat), 76mg cholesterol, 582mg sodium, 18g carbohydrate (12g sugars, 2g fiber), 23g protein.
Easy Indian-Influenced Dish: An easy Indian-influenced dish that everyone will love. 1-1/4 cups: 334 calories, 15g fat (4g saturated fat), 80mg cholesterol, 686mg sodium, 25g carbohydrate (12g sugars, 5g fiber), 25g protein.
One-Pot Cooker Meal: This recipe is healthy and so easy thanks to my one-pot cooker! 3/4 cup: 125 calories, 1g fat (0 saturated fat), 0 cholesterol, 517mg sodium, 22g carbohydrate (4g sugars, 5g fiber), 6g protein.
Pork Chops with Creamy Gravy: Everyone will enjoy these fork-tender pork chops with a creamy, light gravy. 1 pork chop with 1/3 cup gravy: 257 calories, 14g fat (3g saturated fat), 57mg cholesterol, 606mg sodium, 8g carbohydrate (0 sugars, 0 fiber), 23g protein.
Beef Roast: Herbs and spices give the beef an excellent flavor. 1 serving: 272 calories, 14g fat (5g saturated fat), 92mg cholesterol, 320mg sodium, 6g carbohydrate (4g sugars, 1g fiber), 29g protein.
Chicken with Mushrooms: Start with the best ingredients and you can’t go wrong. 1 chicken breast half with 3/4 cup vegetable mixture: 282 calories, 5g fat (1g saturated fat), 94mg cholesterol, 558mg sodium, 18g carbohydrate (6g sugars, 4g fiber), 41g protein.
Spicy Ragu: A marvelously spicy combo perfect for cooler fall weather. 1 cup ragu: 196 calories, 8g fat (3g saturated fat), 52mg cholesterol, 469mg sodium, 13g carbohydrate (6g sugars, 2g fiber), 18g protein.
Chicken with Citrus: The citrus in this delicious chicken dish keeps things fresh and lively. 1 chicken breast with 1/4 cup sauce: 246 calories, 4g fat (1g saturated fat), 94mg cholesterol, 315mg sodium, 15g carbohydrate (11g sugars, 1g fiber), 35g protein.
Flavorful Burrito: A family favorite that gets mouths watering simply with its heavenly aroma! 1 burrito: 355 calories, 13g fat (5g saturated fat), 84mg cholesterol, 499mg sodium, 28g carbohydrate (4g sugars, 4g fiber), 30g protein.
Pot Roast Stir-Fry: This recipe takes that same delicious flavor and combines it with fork-tender pot roast. 1 serving: 286 calories, 14g fat (5g saturated fat), 89mg cholesterol, 635mg sodium, 9g carbohydrate (4g sugars, 1g fiber), 29g protein.
Chicken with Capers and Raisins: Capers, golden raisins and fresh basil give this dish a sweetly savory flavor. 1 serving: 250 calories, 12g fat (3g saturated fat), 76mg cholesterol, 494mg sodium, 13g carbohydrate (9g sugars, 2g fiber), 23g protein.
Ground Beef and Veggies: A favorite that my kids actually request! 1 sandwich: 316 calories, 10g fat (3g saturated fat), 57mg cholesterol, 566mg sodium, 36g carbohydrate (15g sugars, 5g fiber), 22g protein.
Split Pea Soup: This family favorite is the same recipe my grandmother used. 1 cup: 141 calories, 1g fat (0 saturated fat), 1mg cholesterol, 193mg sodium, 25g carbohydrate (6g sugars, 9g fiber), 9g protein.
Italian Sausage Sandwich: Enjoy all the flavors of Italian sausage sandwiches with this healthier alternative. 1 sandwich: 285 calories, 9g fat (2g saturated fat), 57mg cholesterol, 483mg sodium, 27g carbohydrate (6g sugars, 5g fiber), 26g protein.
Vegetable Soup: This thick and hearty soup is packed with colorful vegetables. 1 cup: 117 calories, 0 fat (0 saturated fat), 0 cholesterol, 419mg sodium, 25g carbohydrate (7g sugars, 4g fiber), 4g protein.
Teriyaki Pork: The tender teriyaki pork has become a family favorite. 4 ounces cooked pork: 198 calories, 6g fat (2g saturated fat), 68mg cholesterol, 155mg sodium, 7g carbohydrate (4g sugars, 0 fiber), 27g protein.
Cauliflower Soup: The velvety texture of this healthier cauliflower soup makes it feel so rich, and the spicy kick warms you from the inside out. 1 cup: 80 calories, 0 fat (0 saturated fat), 1mg cholesterol, 434mg sodium, 17g carbohydrate (4g sugars, 2g fiber), 3g protein.
Tandoori-Style Chicken Panini: The tandoori-style spices in this chicken give it a bold flavor that’s so hard to resist. 1/2 sandwich: 351 calories, 6g fat (2g saturated fat), 68mg cholesterol, 853mg sodium, 44g carbohydrate (13g sugars, 2g fiber), 28g protein.
Beef with Sweet Potatoes: Sweet potatoes, orange zest and baking cocoa are my surprise ingredients. 3 ounces cooked beef with 1/2 cup vegetable mixture : 282 calories, 13g fat (4g saturated fat), 74mg cholesterol, 442mg sodium, 18g carbohydrate (8g sugars, 3g fiber), 24g protein.
Quick Soup: This favorite is quick to make and very tasty. 1-1/3 cups: 167 calories, 5g fat (1g saturated fat), 20mg cholesterol, 604mg sodium, 21g carbohydrate (9g sugars, 5g fiber), 13g protein.
Black-Eyed Peas: You'll never want to eat canned black-eyed peas again! 3/4 cup: 76 calories, 1g fat (0 saturated fat), 8mg cholesterol, 476mg sodium, 11g carbohydrate (2g sugars, 3g fiber), 7g protein.
Potato Dish: This potluck-ready recipe is an easy and delicious twist on the usual potato dish. 3/4 cup: 182 calories, 4g fat (2g saturated fat), 9mg cholesterol, 382mg sodium, 32g carbohydrate (3g sugars, 3g fiber), 6g protein.
Beef Mixture: The melt-in-your-mouth goodness makes it a staple in my menu rotation. 1 cup beef mixture: 248 calories, 12g fat (4g saturated fat), 74mg cholesterol, 652mg sodium, 10g carbohydrate (5g sugars, 2g fiber), 24g protein.

Considerations for Specific Dietary Needs

When incorporating instant foods into your diet, it's important to consider any specific dietary needs or restrictions you may have. Here are a few tips for different dietary considerations:

Vegetarian/Vegan: Omit the meat and use the Vegebase in place of Chicken Base. Add more nuts, if desired, to replace the protein from the meat.
Gluten-Free: Choose gluten-free grains and products.
Nut Allergies: Leave out nuts.
Low Sodium Diet: Be mindful of sodium content and choose low-sodium options.

Good To-Go: A Different Approach to Microwavable Meals

Good To-Go offers a unique line of microwavable meals that are cooked in small batches to develop complex and authentic flavors, without the use of preservatives. Each Good To-Go meal is the brainchild of Chef Jennifer Scism, a Michelin-starred restaurateur and winning contestant on the Food Network’s Iron Chef. The meals are fully cooked using clean and pronounceable ingredients before gently dehydrating them to be shelf stable and ready for your pantry. Good To-Go also offers gluten-free and vegan options.

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