7 Days of Fast, Pantry Friendly Meals

Below is a week’s worth of dinners with minimal prep and very general instructions (meant to help throw together a quick, low maintenance meal).  If you can boil water, assemble a sandwich, and cook eggs, you can make these options.

The ingredients list needed to make all 7 meals follows the instructions.


Pasta with Artichokes, Peas, Parmesan & Walnuts

Sauté garlic in olive oil; add artichokes and peas until warm.  Toss in cooked pasta and top with parmesan and walnuts.

With: sliced cucumbers and tomatoes tossed in vinegar and oil, with oregano.


Grilled Cheese & Pear Sandwiches

Whole wheat bread topped with thin pear slices and cheddar cheese cooked in a griddle or sauté pan.

With: prepared tomato or squash soup

Brands to Try: Nature’s Promise  or Amy’s


Cobb Salad

Salad greens topped with blue cheese, hard-boiled eggs, avocado, and turkey bacon drizzled with balsamic dressing.

With: whole wheat pita


Greens, Eggs & Ham

Sautéed spinach and onions mixed with diced ham or prosciutto topped with fried eggs.

With: whole wheat toast


Black Bean & Cheddar Quesadillas

Salsa mixed with black beans topped with cheese, sandwiched between flour tortillas. Cook on each side in a skillet until crispy.

With: a salad of avocado and grapefruit slices tossed with olive oil and lime juice.


Sun-dried Tomato & Three-cheese Pita Pizzas

Pitas topped with sun-dried tomatoes and blue cheese, cheddar cheese, and fontina baked in the oven.

With: salad greens tossed with balsamic dressing (or oil and vinegar).


Curried Tuna Salad Wraps

Mix tuna with mayo, diced apples, raisins, onion, celery, shredded carrots, and curry powder and place in a wrap with lettuce.

With: hummus, carrots, and celery.

Ready to go grocery shopping?

Fresh Produce
– Pears
– Apples
– Salad greens/lettuce
– Avocados
– Grapefruit
– Limes
– Tomatoes
– Carrots
– Celery
– Cucumbers
– Onions
– Garlic

– Parmesan
– Cheddar cheese
– Blue cheese
– Fontina cheese
– Turkey bacon
– Ham or prosciutto
– Eggs
– Mayo
– Hummus
– Butter

– Marinated artichokes
– Sun-dried tomatoes
– Olive oil
– Vinegar
– Balsamic salad dressing
– Tomato soup/squash soup
– Canned/jarred salsa
– Walnuts
– Raisins
– Black beans
– Dried pasta
– Canned tuna

– Whole wheat tortilla
– Whole wheat bread
– Whole wheat pita

– Curry powder
– Dried oregano
– Kosher salt and pepper (to taste)

– Peas
– Spinach

Note: We do not promote, endorse, or partner with the listed brands.

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Emily Gelsomin is a Clinical Nutrition Specialist at Massachusetts General Hospital. As a registered dietitian, she counsels medical nutrition therapy on an outpatient basis and works extensively with the hospital's employee wellness program, Be Fit. She is also a freelance food writer and is currently pursuing her master's degree in Gastronomy, a multi-disciplinary food studies program that examines the holistic role of food in historical and contemporary societies, at Boston University.

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