Simple planning turns leftovers into healthy meals

Turn last night’s dinner into this week’s easiest healthy meals

You don’t have to cook a brand-new meal each day to eat well. Leftovers make it easy to have healthy options even on busy days. With a bit of planning, you can give last night’s dinner a fresh new twist.

Leftovers are your built-in backup plan

When you make dinner, prepare one or two extra servings. Set them aside before you sit down to eat. These extra servings can help you:

• Have an easy lunch ready for the next day.
• Know there’s a meal option for a tough day. Freeze some so you have a healthy meal ready when you’re tired or don’t have much time.
• Skip fast food. Cooking at home helps you control how much salt, sugar and fat you eat.

Cook once, eat twice

A little planning at dinnertime can make your whole week easier. Before putting food away, divide it into one-meal dishes or bags. Good options to make extra of include:

• Chicken breast, ground turkey, lentils, or beans
• Roasted or steamed non-starchy vegetables
• Brown rice, sweet potatoes, quinoa or whole wheat pasta
• Soups and chili freeze well

Quick tip: Pack your containers right after you cook—before you sit down to eat. It only takes a few minutes and makes healthy meals easy to grab later.

Build a healthy plate

Use the VA MOVE! Program plate method to plan your meals. Here is how to get all the food groups:

• Half the plate: veggies like broccoli, spinach, carrots or peppers, or fruits like melon or berries
• One quarter: protein like chicken, fish, turkey or beans
• One quarter: starch like brown rice, corn, sweet potatoes or whole wheat pasta
• On the side: dairy like milk, yogurt or cheese

Keeping a food log can help you see which meals keep you full and support your goals. The MOVE! Veteran workbook has more ideas for planning meals and shopping smart.

Leftovers can be tasty

A small change can turn last night’s meal into something new. Try these ideas using food from a previous meal:

• Chicken: Add salsa and serve over salad, or make burritos
• Roasted vegetables: Stir them into eggs for a quick omelet
• Roasted meat: Slice and add to a salad or sandwich

With a little planning, yesterday’s meal can become today’s healthy choice.

Ready to learn more? Contact your local VA to speak with a registered dietitian about a plan that works for you. You can also learn more about nutrition, like tips for reducing food waste and preventing malnutrition.