Supermarkets and deli’s are great places to pick up a quick meal. The suggestions here are by no means a complete list but they’ll get you started. Please feel free to leave a comment if you have a favorite quick deli pick up meal or ready-to-eat supermarket meal.
Produce Section
Precut Fruits and veggies are an excellent choice for the UnDieter. Pick some up and eat straight out of the package or dip the Fruit in a container of flavored yogurt and the veggies in a small container of dressing that you pick up from the salad bar.
Salads
- Prepackaged salads, but skip the accompanying dressing and purchase a bottle of a more favorable one or ask the deli counter to give you a small container of olive oil and another of vinegar.
- Avail yourself of the salad bar if there is one.
- Add chunks of any precooked meat such as ribs or roasted chicken chunks to your salad.
- To prepackaged salad greens add any of the following: drained and rinsed beans, fresh salsa, chunks of Soymage cheese, low-fat feta cheese, precooked chicken
Black Bean Salad: drain one can of black beans, add water to the can, stir beans inside can and drain again. Toss with a purchased oil and vinegar dressing after adding one or more of the following:
- 1/4 – 1/2 cup fresh salsa from the salad bar or purchase a container from the refrigerated section
- cucumber from the salad bar
- sliced olives
- roasted red bell pepper
- roasted vegetables from the deli
White Bean Salad: drain one can of white beans. Add water to the can, stir beans inside can and drain again. Toss with a purchased oil and vinegar dressing and one or more of the following:
- roasted bell peppers
- marinated vegetables from the deli or in a jar
- black or green olives
- tomato from the salad bar
- roasted vegetables from the deli
- feta cheese
Sandwiches and Breads
If they have whole grain bread, bagels, or english muffins (you gotta’ read the label even when the package says “whole wheat” as that is often not true – make sure the ingredients list “whole wheat”) you can make a sandwich from the salad bar, drizzled with a little dressing. If you like you can also add a slice of soy or dairy cheese from the dairy section and/or fresh herbs from the produce section.
You could also use the bread or muffins for bruschetta. Ask the deli counter to lightly toast the bread. Then in a small disposable container mix these items from the salad bar: chopped or sliced olives, chopped tomato, oil and vinegar dressing (or ask the deli counter for a little olive oil and balsamic vinegar). Top your toasted bread with a few fresh basil leaves, then your bruschetta mixture.
Tortilla Rollups
Spread whole wheat or corn tortillas with any of the fillings below. Top spread with one or more of the suggested fillings. Roll up tight and eat as is, or cut in half and stand on end on a plate, surrounded by a fresh salad of your choice.
Tortilla Spread:
- guacamole
- fat-free refried beans
- hummus
Tortilla Fillings:
- salad from the salad bar
- roasted vegetables from the deli
- grilled or marinated tofu from the deli
- sprouts from the produce section
- egg salad
