Ditch the Monotony: 10 Quick Tips to Spice Up Your Weekday Meals

I’m a creature of habit - usually eating the same breakfast and lunch majority of the weekdays. But I also understand the struggles of keeping weekday meals interesting without adding extra stress to an already busy schedule. It's all too easy to fall into a routine of the same meals on repeat, but the good news is that adding variety doesn't have to be complicated. Join me on a journey to liven up your weekday menu with these 10 quick and practical tips.

Tip 1: Rotate Proteins

Let's kick things off with the cornerstone of our meals – proteins. Instead of sticking to the same chicken or turkey every day, why not venture into the world of variety? Whether it's fish, beans, lentils, or tofu, a simple rotation can introduce new flavors and nutrients without any extra hassle.

My family has a running joke of how many ways to cook chicken. We rotate chicken legs, chicken thighs, roast chicken, and by the end of the week everyone is so sick of chicken! So now we bravely venture out of the poultry zone and into seafood and plant-based proteins to add some weekday excitement.

Tip 2: Add Colorful Vegetables

Elevate your meals by playing with colors. Vibrant vegetables are not only visually appealing but also packed with diverse nutrients. Think bell peppers, broccoli, carrots, and spinach. Whether tossed in a stir-fry or as a side dish, these pops of color are sure to make your plate a masterpiece.

Try making a fun game of it. Whether you live alone or with family, use the colors of the rainbow to incorporate a new colorful fruit and veg into the mix. For example, start with red - you can add red apples, strawberries, red peppers, tomatoes, cranberries, etc. The next week go to orange, then yellow, and so on. This is a fun game to play especially with kids to peak their interest and try new foods.

Tip 3: Easy Seasoning

Say goodbye to bland and hello to a burst of flavor. Herbs and spices are your secret weapons for turning ordinary meals into extraordinary delights. Keep a variety on hand – basil, oregano, cumin, paprika – and sprinkle them generously to awaken your taste buds.

I had a patient who constantly complained she hated cooking chicken. I soon discovered the reason behind it - she was adding no seasoning to the chicken! Literally cooking a bland piece of chicken…how drab! This patient learned how to use simple herb and seasoning blends and now loves to cook!

Tip 4: Get Creative with Grains and Carbs

Shake up your carbohydrate routine by experimenting with different grains. Quinoa, brown rice, sweet potatoes, or whole-grain pasta can add texture and nutritional variety to your meals. It's a simple switch that keeps things interesting.

This is another common complaint I hear. People only stick with what they know i.e. white rice. I always suggest taking an in-person trip to your local grocery store to explore other grain options. There are so many different types of rice, pasta, potatoes, squash, etc. to get out of the boring rice rut. Plus, many of these alternative grain options offer way more nutritionally for you!

Tip 5: Simple Recipe Variations for Familiar Favorites

Love a good recipe but tired of the same old routine? Give it a fresh twist with simple variations. If you're a fan of chicken stir-fry, try experimenting with a different sauce or tossing in some new veggies.

My go-to stir-fry recipe got a makeover when I decided to swap the usual soy sauce for a zesty teriyaki glaze. The result was a mouthwatering dish that brought excitement back to our dinner table.

Tip 6: Embrace Seasonal Fruits for a Sweet Touch

Say hello to nature's candy – seasonal fruits. Instead of reaching for the same apples or bananas, explore what's in season. Whether it's juicy berries in the summer or crisp apples in the fall, seasonal fruits add a refreshing and sweet element to your meals.

During apple season, we explore various apple varieties. From Honeycrisps in salads to Granny Smiths in baking, it's a seasonal journey for our taste buds. My son’s preschool class even did an apple tasting this past fall. Students were encouraged to bring in their favorite variety of apple, each type of apple was served and then the students voted on their favorite apple!

Tip 7: One New Ingredient at a Time

Venturing into the unknown doesn't have to be overwhelming. Introduce one new ingredient at a time to gradually expand your palate. Whether it's a unique spice or an exotic vegetable, this approach keeps things exciting without causing culinary chaos.

My son learns a new letter of the week at school. We try to think of a fun fruit or veg to try for the the letter of the week. When we got to J we were stumped. With a Google search we decided to try jicama - incorporating it into our salads. It was a simple addition that brought a satisfying crunch and a touch of sweetness. The family loved the unexpected twist!

Tip 8: Keep Batch Cooking Simple

Batch cooking is a lifesaver for busy weekdays, and it doesn't have to be complicated. During the weekend, cook larger quantities of staple items like grilled chicken, roasted veggies, or quinoa. This way, you can mix and match these components throughout the week for quick and varied meals.

For years, I have been batch-cooking quinoa and roasted veggies on Monday mornings. It's become my secret weapon for throwing together a quick and nutritious bowl during hectic weekdays, saving both time and stress.

Tip 9: Explore International Cuisines for Culinary Adventure

Travel the world from your kitchen by trying out recipes from different cuisines. Many global dishes use common ingredients but offer distinct flavors.

Whenever our family travels, we make a point to grab a local spice, herb, or sauce to bring home. We then find a recipe that features the international ingredient and give it a try!

Tip 10: Simple Salad Bar

Keep your fridge stocked with a variety of salad toppings like nuts, seeds, dried fruits, and different greens. Creating your personalized salad bar makes it easy to assemble refreshing and varied salads.

I always joke with patients when reviewing food photo journals about “sad salads.” You know the ones that are dry and boring and bring you no joy lol. I encourage my clients to add a crunch, something sweet and unexpected, a zesty dressing, or whatever to turn that sad salad into the meal you most anticipate on a busy weekday.

Bottom Line

Variety doesn't have to be complicated. These 10 tips are simple yet effective ways to add excitement to your weekday meals. Remember, the goal is to make healthy eating enjoyable and sustainable. So, embark on this culinary adventure, and let the flavors of variety revitalize your plate. Here's to happy and healthy eating! 🌈🍽️