Hangry? Be Prepared.

Sherpa Sense:

There are a few food items that everyone should have in their cupboards, fridge, and/or freezer. These items depend on your eating habits, but will make cooking a last minute meal a snap. #dontgethangry #beprepared

Let’s Yak:

It’s 8 pm and you have a friend over enjoying some time together after a long week of work. Suddenly, you both realize just how hungry you are. Maybe even hangry. Wouldn’t it be great to head into the kitchen and prepare a quick satisfying meal?

Try these recommendations or use your own easy meal ingredients. The idea is to have something you can pull from your freezer or cupboard to prepare a healthy fuel rich meal. Even if it is a can of soup and crackers.

Basic Spaghetti

  • Sauce – have a jar of pre-made or ingredients to make homemade. Warm in a pan.
  • Hamburger – optional (cook separately, drain, add to sauce)
  • Italian seasonings
  • Spaghetti noodles. Boil the noodles in water, drain add sauce and seasoning.

Stir Fry

  • Rice – tons of options.. white, brown, basmati, jasmine… Or Chow mein noodles (often a faster option). Cook per instructions on bag. 
  • Chicken or tofu for added protein – can even start with slightly frozen as long as you can cut into chunks. Cook or prepare separately.
  • Vegetables: peppers, mushrooms, broccoli, onions, zucchini, carrots, garlic – cook in a separate pan, in a little olive oil.
  • Asian sauces – teriyaki, sweet chili sauce… Add sauce to cooked veggies, pour over the rice/noodles.


  • Eggs – a very versatile form of protein. Fry them up and eat with toast, boil them and eat standalone (or put them on a salad),  Fry one and put them on bread with mayo for a sandwich, add some vegetables and make an omelette.

Toasted Cheese

  • Loaf of bread
  • Cheese (cheddar, colby, or your favorite)
  • Butter one side of a slice of bread, put in frying pan. Add a slice of cheese and put a 2nd buttered slice of bread on top. Brown on each side and serve.

Chicken Noodle Soup

  • Noodles – Cook noodles per directions on box. Combine noodles, cooked chicken, veggies, and chicken broth in a pot and simmer for 30 mins.
  • Chicken – cut into small pieces and cook in separate pan
  • Vegetables – Carrots, celery, onions. Chop into small pieces
  • Chicken broth, canned (16oz)
  • Enjoy with saltine crackers, store in zipped plastic bag after opening for freshness


  • Tortilla chips
  • Cheddar cheese. Grate the cheese on the top of a plate of chips, evenly distributing the cheese. Heat in microwave for 1 min.
  • Salsa
  • Refried beans, canned (optional) or black beans. Heat in microwave for 1-2 mins.
  • Jalapenos, canned (optional).
  • Put refried beans/black beans and jalapenos on top and enjoy!

Great snacks to have on hand

  • Popcorn – use olive oil in a pan with a lid to pop unless using microwavable
  • Nuts or trail mix
  • Tortilla chips and salsa
  • Cheese and crackers
  • Pretzels
  • Carrots, celery, cucumbers, etc
  • Apples, oranges, bananas, etc
  • Peanut butter, jelly and bread (or put it on crackers)
  • Canned tuna fish, mayo, (mix together for tuna fish spread on bread or crackers)

Take a Hike:

Everyone’s lifestyle is different and an omnivores kitchen will certainly have items that a vegans kitchen won’t contain. Have some basic food items on hand to be able to prepare a few meals without having to shop. Think ahead the next time you are shopping and pickup the canned or frozen foods needed to throw together last minute meals.

Yakety Yak:

Keep a running shopping list on your phone of items needed. Add to it after using an item or if you want to try something new.

Peak Lookout:

For more recipes and healthy eating tips see 3 Insanely Easy Recipes Anyone Can Make

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