12 simple meals you can make from kitchen staples

Having trouble coming up with new meal ideas? When you’re working from home and preparing three meals every day, it’s easy to get into a habit of cooking that same two or three things over and over. And there’s nothing wrong with that, but mixing it up can be good, too.

You don’t have to make a fancy Pinterest-worthy meal every time. In fact, we strongly recommend that you don’t. Learning how to cook new meals can be a fun way to introduce your family to nutritious foods, but sometimes you just need something quick and easy so you can get on with your day. Try one of these meals the next time you’re stumped for ideas. (And use this kitchen staples list to simplify your next shopping trip.)

 Egg sandwich

Top a toasted English muffin with cooked eggs and fresh foods like tomato, avocado, spinach, and cheese.

Power oats

Punch up the flavor in your oats with dried fruit (cherries, raisins, blueberries), walnuts, flaxseed, cinnamon, and a scoop of protein powder or Greek yogurt.

Protein waffles

Toast frozen Kodiak protein waffles and top with natural peanut butter or almond butter and berries.

Yogurt parfait

Scoop Greek yogurt into a bowl and layer with granola, dried fruit or berries, and honey.

Breakfast plate

Brown chopped sweet or regular potatoes, peppers, and onions with a little garlic and olive oil. Cook eggs the way you like and serve it all together with some avocado.

Breakfast burrito

Scramble eggs with spinach, peppers, beans, potatoes, and sliced ham. Add to a whole-wheat tortilla with cheese and avocado.

Soup special

Choose a broth- or tomato- based canned soup with a combination of beans, potatoes, vegetables, and meat. Serve with your favorite sandwich or salad.

Chicken or turkey wrap

Use a whole-wheat tortilla, chicken or turkey, hummus, spinach, and tomatoes to make a wrap. Serve with a salad or fruit.


Use up leftover meat, cooked veggies, and beans for a lunch everyone will love.

Chicken and rice veggie bowl

Cook brown rice using package directions. Season chicken with salt and pepper, garlic, and other herbs and spices. Roast on a baking sheet with broccoli until chicken is cooked. Serve rice, chicken, and broccoli in a bowl.

Pasta with turkey and red sauce

Cook ground turkey with onions and garlic. Stir in tomato sauce and seasonings. Serve over whole-wheat pasta with a colorful salad and balsamic vinaigrette.

Salmon, potatoes, and green beans

Cook salmon with salt and pepper and herbs and spices. Boil petite potatoes, smash with the bottom of a measuring cup, and bake. Cook green meals and serve all together.

Interested in more ways to stay strong and healthy at home? Visit exosathome.com for live daily workouts, mindset practices, and more.

About the Author

Paige Crawford

Paige Crawford, M.S., R.D., C.S.S.D., is a senior project coordinator and performance dietitian at EXOS. She develops nutrition content and manages projects on the performance innovation team.

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