From the Guidelines
A nutrient-dense, no-cook, ready-to-eat meal would be a combination of canned wild salmon, pre-cooked quinoa, avocado, and a handful of mixed nuts and seeds, as this combination provides complete nutrition with minimal preparation, aligning with the dietary recommendations from the American Heart Association 1. This meal is supported by the most recent and highest quality study, which emphasizes the importance of whole grain foods, healthy sources of proteins, and liquid plant oils in a healthy diet 1. The inclusion of canned wild salmon provides high-quality animal protein and omega-3s for brain and heart health, while pre-cooked quinoa adds plant protein and sustained energy. The avocado contributes monounsaturated fats and fiber, and the mixed nuts and seeds provide additional protein, healthy fats, fiber, and micronutrients.
Some key points to consider when selecting a nutrient-dense meal include:
- Emphasizing fruits and vegetables, whole grain foods, and healthy sources of proteins, as recommended by the American Heart Association 1
- Choosing lean and extralean meats, poultry, and fish, as well as legumes and nuts, as beneficial sources of protein and magnesium, as suggested by the American Heart Association 1
- Limiting or avoiding red and processed meats, sugar-sweetened beverages, and highly processed foods and refined grain products, as recommended by the American Cancer Society 1
By following these guidelines and selecting a meal that includes a combination of canned wild salmon, pre-cooked quinoa, avocado, and mixed nuts and seeds, individuals can support immune function, provide sustained energy, and promote overall health without requiring cooking, cutting, or pre-washed greens. This meal aligns with the recommendations from the American Heart Association 1 and the American Cancer Society 1, and is supported by the scientific evidence on healthy dietary patterns and their association with reduced risk of chronic diseases.
From the Research
Nutritious and Nutritionally Complete Meal Options
- A single healthiest, most nutritious, and nutritionally complete meal that is ready-to-eat, without the need for cooking or cutting, and does not include pre-washed greens or smoothies, is not explicitly stated in the provided studies.
- However, based on the studies, it can be inferred that meals containing chickpeas and hummus 2 or well-planned vegetarian diets 3, 4 can provide a high amount of essential nutrients.
Key Nutrients and Food Groups
- Chickpeas and hummus are rich in dietary fiber, polyunsaturated fatty acids, vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, and iron 2.
- Vegetarian diets, including vegan diets, can meet current recommendations for all essential nutrients, including protein, iron, zinc, calcium, vitamin D, riboflavin, vitamin B-12, vitamin A, n-3 fatty acids, and iodine 3, 4.
- A healthy diet should include a variety of plant-based foods, such as fresh fruits and vegetables, whole grains, legumes, seeds, and nuts, and limited intake of animal-based foods, particularly fatty and processed meats 5.
Meal Planning and Nutritionally Adequate Diets
- Linear programming analyses have shown that some ultra-processed foods are needed for nutrient-adequate diets, and that optimized food patterns can be created using a combination of unprocessed and ultra-processed foods 6.
- Well-planned dietary patterns, such as the Mediterranean diet or the Dietary Approaches to Stop Hypertension (DASH) diet, can reduce the risk of non-communicable diseases, including cardiovascular disease and cancer 5.