United Dairy Industry of Michigan
  • Schools
    • Parents and Guardians
    • Nutrition Education
    • Milk, it’s spot on.
    • School Meals
      • School Breakfast
      • School Lunch
      • School Snacks
      • Summer Feeding
    • Dairy & School Meals
      • Food Service Equipment
      • Food Service Videos
      • Food Safety
      • School Meal Recipes
      • Hot Chocolate in School
      • Lattes in School
      • Smoothies In School
    • Fuel Up to Play 60
      • Meet Our Student Ambassadors
      • School Spotlight
      • Events
      • Resources
    • School Grant Programs
    • Virtual Farm Tour
    • Smoothie Blender Bike
  • Athletes
    • Sports Nutrition
      • CrossFit
    • Chocolate Milk
    • Team Chocolate Milk
    • Professional Athletes
    • Race Toolkit
  • Health Professionals
    • Health Professionals Continuing Education
    • Health Professionals Resources
  • Farming
    • Dairy’s Contribution to Sustainable Nutrition
    • The Journey of Milk
    • Day in the Life of a Michigan Dairy Farm Family
    • Meet Our Dairy Farm Families
      • Meet MI Farm Families
        • Farm Family Fun Facts
    • Michigan Dairy Facts
  • Food
    • Milk
    • Cheese
    • Chocolate Milk
  • Nutrition
    • Lactose Intolerance
    • Dairy Nutrition Facts
  • Recipes
  • Recipes
  • Blog
  • Events
  • Producers
    • Dairy Promotion Toolkit
      • Dairy Promotion Calendar
      • Promotion Event Examples
      • Farm Tour Resources
      • Promotional Handouts
      • Promotional Handouts Download
      • Promotional Items
      • Hear From Your Peers
    • Dairy Promotion Grant Program
      • Grant Tips
      • Grant FAQ
      • Grant Photo Examples
      • Application
    • Dairy Talk Webinars
    • United Dairy Industry of Michigan Board Mentor Program
  • Farming
    • Dairy’s Contribution to Sustainable Nutrition
    • The Journey of Milk
    • Day in the Life of a Michigan Dairy Farm Family
    • Meet Our Dairy Farm Families
      • Meet MI Farm Families
        • Farm Family Fun Facts
    • Michigan Dairy Facts
  • Food
    • Milk
    • Cheese
    • Chocolate Milk
  • Nutrition
    • Lactose Intolerance
    • Dairy Nutrition Facts
  • Recipes
  • Recipes
  • Blog
  • Events
  • Producers
    • Dairy Promotion Toolkit
      • Dairy Promotion Calendar
      • Promotion Event Examples
      • Farm Tour Resources
      • Promotional Handouts
      • Promotional Handouts Download
      • Promotional Items
      • Hear From Your Peers
    • Dairy Promotion Grant Program
      • Grant Tips
      • Grant FAQ
      • Grant Photo Examples
      • Application
    • Dairy Talk Webinars
    • United Dairy Industry of Michigan Board Mentor Program

Home > Milk Means More Blog > Stock Up for Easy Weeknight Meals

  • Check us out
  • Facebook
  • Twitter
  • YouTube
  • Pinterest
  • Instagram
12/09/2019

Stock Up for Easy Weeknight Meals

Tina Miller, MS RDN  |  Nutrition, Recipes, Shopping Tips

For easy weeknight meals it’s important to be prepared.

Keep your home stocked with recipe necessities that will help simplify dinner prep. A handful of specific items in your pantry, refrigerator and freezer can help you make dinner out of what is seemingly nothing!

Keep in mind that most recipes (other than fine baked goods) can, and should, be modified to meet your personal taste preferences. Give yourself permission to modify! For example, if your recipe calls for kidney beans and you only have black beans on hand, then go ahead and use the black beans. If your recipe calls for fresh spinach, but you only have frozen, then use frozen (a 9 oz. box of frozen spinach is about equal to a 10 oz. bag of fresh).

Stock-up Tips

Stock you pantry and refrigerator with versatile ingredients:

  • Diced canned tomatoes
  • Canned beans
  • Quick cook rice
  • Small whole grain pasta (i.e. elbows or mini penne)
  • Vegetable or chicken stock
  • Canned Soup
  • Fluid milk
  • Shredded Cheese
  • Plain Greek yogurt

Must have items in your freezer:

  • Family favorite frozen vegetables for quick sides to meals
  • Frozen broccoli cuts, spinach (or other greens), peas and carrots, and corn as recipe add-ins.

Use dried herbs and spices that can do double duty

  • Italian herb blend (without salt) – can be used as a substitute for basil, oregano or rosemary in recipes.
  • Herbs de Provence blend (without salt) – can be used as a substitute for thyme, savory, marjoram or rosemary.
  • Lemon Pepper (without salt) – if it’s fish or seafood, it needs lemon pepper! As a bonus, this blend adds a bright fresh flavor to many chicken dishes.
  • Garlic powder and onion powder can be used as an easy substitute for fresh, especially when time is tight.

“Add-it” Meals

One simple meal prep short-cut is to start with a “base ingredient” like a can of soup, prepared mac and cheese, or a bag of salad and then add in items to make the simple base ingredient a delicious meal. You can add vegetables, beans, cheese, fruit, nuts, canned tuna or just about anything you have on hand to create a dish – just remember to balance the dish by including a variety of food groups.

A family favorite at my house is Tomato Tortellini Soup. This mix-up is a superfood blend of nutrient rich milk and both fresh and canned vegetables that you can feel good about feeding your family.

Tomato Tortellini Soup (easy as 1, 2, 3!)

1 can tomato soup (16-20 oz. ready to serve, or 1 10 oz. can condensed)

1 (15 oz.) can Italian seasoned diced tomatoes

3 cups cheese tortellini

2 1/2 cups cow’s milk (whole or 2% for creamier soup)

3 cups fresh spinach (or other greens; 1 1/2 cups frozen can be substituted)

(such as pepper, salt, Italian blend seasoning, garlic, other)

Garnish with shredded Parmesan cheese.

Combine soup, tomatoes, tortellini and milk (season to taste with pepper, garlic powder and/or Italian blend herbs). Cover and cook over medium-low heat 15 minutes. Add fresh spinach, cover and cook until spinach wilts (about 5 minutes). Serve garnished with shredded Parmesan cheese, if desired.

Go-to Family Favorite Weeknight Meals

Cheesy Turkey Chili Mac – Instant pot recipe

Sustainable Frittata – use up those leftover veggies

Find more quick and easy weeknight meal ideas at https://www.milkmeansmore.org/recipe.

 

Tina Miller, MS RDN
About the author

Tina Miller, MS RDN, Integrative Health Professional

Tina is a Registered Dietitian with over 25 years of experience as a Health and Wellness Advisor to individuals, groups and industry. Tina is passionate about education, is a self-described nutrition geek and has expertise in “all things food”. As a regular contributor to media (radio and television) and active social media influencer, Tina specializes in translating nutrition science and research into easy and enjoyable family meals for optimal health. She holds a Master’s of Science in Nutrition and Food Science and has professional training in Integrative Health. Ms. Miller is a Lecturer in the Dept. of Dietetics and Human Nutrition at Eastern Michigan University. She enjoys outdoor activities and cooking with her family. Tina is active in her profession, serving as 2016-17 President of the Michigan Academy of Nutrition and Dietetics and is a mentor for many dietetic students and professionals.

No Comments

Leave a Reply Cancel reply

Tweets by MilkMeansMore

@MilkMeansMore on Instagram

milkmeansmore

View

Feb 26

Open
Get in the kitchen with award-winning Chef @carlaphall, Cookie Monster and Gonger to cook up some dairy delicious recipes! 🔗 in bio. #MilkMeansMore #UndeniablyDairy #sesamestreet #RG @yummly #ad Cookie Monster and Chef Gonger have entered the chat! On today’s agenda, they’re talking pro dip tips with @carlaphall. The results? This creamy homemade ranch that’s made with @Lactaid Milk — it’s great for cooking because it is 100% real milk, just without the lactose. It’s dip-liscious for freshly baked chicken tenders and great for the whole family!
271 2

milkmeansmore

View

Feb 25

Open
Ensuring cows have access to fresh 💧 is a priority for Michigan dairy farmers year-round! In the winter months this sometimes requires them to break ice that has formed from frigid temperatures. ❄️ @truthordairyfarm #MilkMeansMore #UndeniablyDairy #water #winterdairyfarming
300 1

milkmeansmore

View

Feb 22

Open
Today and everyday we are thankful for essential #SupermarketSuperHeroes who ensure milk and other dairy products are stocked on grocery store shelves 365 days a year! Happy #SupermarketEmployeeDay from Michigan's dairy farm families. 🥛❤️ #MilkMeansMore #UndeniablyDairy #milk #grocerystore #MiDairy
275 0

milkmeansmore

View

Feb 19

Open
Is it the 9 essential nutrients, like protein and calcium, or the taste that makes #realmilk so satisfying at breakfast? Pair a glass with our Blueberries & Cream Baked Oatmeal to start the day off strong. 🥛💪 🔗 to the recipe on @andreakucinski’s story! #RG @andreakucinski School mornings are HARD. Trying to get my kids up, dressed, fed and packed up for school all before 9am is a struggle seeing as they choose to move as slow as possible in the morning. Quick and easy breakfasts are key but still making sure they get the necessary nutrition should also be a priority. Did you know that pairing milk with breakfast gives kids and adults the nutrition they need to help fuel their day? Easily pair a cold glass of milk with this yummy blueberries and cream baked oatmeal from @milkmeansmore in the morning for a delicious and nutritious breakfast. You can make it ahead of time and have it for the week! Check out my stories today for the recipe! #ButFirstMilk #GotMilk #UndeniablyDairy #milkmeansmore
291 4

milkmeansmore

View

Feb 18

Open
Jump-start your day with these 4 ingredient cereal bars 🥣 and a glass of milk that provides bone-building calcium, vitamins for energy and protein.🥛💪 #MilkMeansMore #UndeniablyDairy #cereal #easyrecipes #butfirstmilk #breakfast #februdairy
234 10

milkmeansmore

View

Feb 17

Open
I scream, you scream, the kids scream for snow day ice cream! ❄️🍨 Mix cream, vanilla and sugar with fresh snow for a sweet treat. 🔗 to recipe in bio. #MilkMeansMore #UndeniablyDairy #winterstorm #familyactivities #familyfun #cold #snowstorm #snowtreats #icecream #homemadeicecream
263 1

milkmeansmore

View

Feb 16

Open
Low-fat chocolate milk is a recovery power play you can always count on to provide key nutrients typically not found in sports drinks. 🏒 @justinabdelkader8 #MilkMeansMore #UndeniablyDairy #hockey #michigan
249 0

milkmeansmore

View

Feb 14

Open
Our signature Strawberry Cheesecake Pancakes are perfect for your Valentine's Day breakfast in bed menu. Recipe in bio. 🍓❤️ 📸 + Recipe: @artfrommytable
254 0

milkmeansmore

View

Feb 13

Open
This Valentine's Day, strengthen your heart with a high intensity cardio session. Show yourself some love and #refuel those exhausted muscles with low-fat chocolate milk. 🥛 #NationalHeartAwarenessMonth #MilkMeansMore #UndeniablyDairy #hearthealth
278 3

milkmeansmore

View

Feb 12

Open
Many generations care for and love the cows on Michigan dairy farms. ❤️🐄 @modernfarmwife #RG @dfamilk "We take pride in teaching our kids about the dairy and showing them how hard their dad works. . . My youngest (pictured) used to be afraid of cows, but now he tries to feed them out of his hand. There’s something special about sharing the passion we have for farming with our kids," says Jessica Folkema. . . Jessica and her husband Kyle run Country Folk Dairy—a DFA family farm—with his parents in Central #Michigan.
300 0

milkmeansmore

View

Feb 11

Open
#GIVEAWAY: Happy #NationalLatteDay! Win a warm dairy beverage for you and someone you love a latte. ☕ Follow @MilkMeansMore ☕ “Like” THIS contest post ☕ “Tag” your Valentine and tell us your favorite coffee shop beverage made with #RealMilk Every comment will count as one (1) entry for a chance to win a @biggbycoffee gift card. Contest starts NOW and ends February 22, 2020 at 9 a.m. Winner will be announced in the comments. Both the winner and tagged friend with receive a gift card.
174 29

milkmeansmore

View

Feb 10

Open
Send this to your Valentine to tell them they're your butter half. 🧈❤️ #MilkMeansMore #UndeniablyDairy #febudairy #ValentinesDay #valentinescards #galentinesday #butter
253 0

milkmeansmore

View

Feb 9

Open
Happy #NationalPizzaDay! 🍕 Put a spicy spin on dinner with this Buffalo Chicken Flatbread. Click on the link in our bio for the recipe! Busy night? Order takeout from your favorite pizzeria - don't forget the extra cheese! 🧀 #MilkMeansMore #UndeniablyDairy #pizzanight #flatbreads #pizzaparty
291 1

milkmeansmore

View

Feb 9

Open
I'm fondue you! 🧀 #MilkMeansMore #UndeniablyDairy #ValentinesDay #charcuterieboard #galentinesday #galentinesparty #valentinescards #februdairy #fondue #charcuterie
281 0

milkmeansmore

View

Feb 8

Open
Chocolate and raspberry are a match made in heaven. ❤️ Bake these sweet, festive, heart-shaped treats for Valentine's Day. 🔗 to recipe in bio. #MilkMeansMore #UndeniablyDairy #ValentinesDay #valentinestreats #galentinesday #bakedgoods
358 1

milkmeansmore

View

Feb 7

Open
You make me whole, Valentine. 🥛❤️ #MilkMeansMore #UndeniablyDairy #februdairy #ValentinesDay #valentinescards #galentinesday
330 3

milkmeansmore

View

Feb 6

Open
Today is #NationalFrozenYogurtDay and this Blackberry Frozen Yogurt is sure to give you spring vibes. TIP: Buy a bag of frozen blackberries instead of fresh. Thaw before making. Recipe in bio.
292 3

milkmeansmore

View

Feb 5

Open
Life is cheddar when we're together. 🧀 and 🍷 make a great match! Pairing ideas: ❤️ Cabernet Sauvignon and Extra Sharp Cheddar ❤️ Pinot Noir and Gruyere ❤️ Moscato and Muenster or Pepper Jack Is 🍺 more your soulmate? Watch the video in our bio for pairing recommendations! #MilkMeansMore #UndeniablyDairy #ValentinesDay #cheeseandwine #charcuterieboard #galentinesday #galentinesparty #valentinescards #februdairy #cheesepairing #charcuterie #wine #beerpairing
305 2

milkmeansmore

View

Feb 5

Open
These Pepperoni Pizza Sliders will have your family and friends "running back" for more at halftime! 🏈🍕 #RealDairy is always the right call. More touchdown-worthy recipes are available in our Homegating Recipe Booklet, link in bio.
258 0

milkmeansmore

View

Feb 4

Open
🥛 and 🥣 in the MOOrning ☀️ #RG @mycasualmom Today is Hadley’s 100th day of School this year! Every year to celebrate, we style her in something you might wear if you were 100 years old. 😵😵 #Butfirstmilk My friends at @milkmeansmore asked us, how do we use dairy in our morning routine? EASY! We have Cereal with Milk almost every morning! Today we tried a new @generalmills cereal as a TREAT... these Chocolate & Strawberry Cheerios! They were so tasty! Did you know it provides B vitamins for energy? Also, it’s a top food source of calcium & vitamin D. Milk provides protein for strong bones too containing 9 essential nutrients! Do you drink milk at breakfast or enjoy it in your cereal? Xo, Brooke #Gotmilk #undeniablydairy #milkmeansmore
278 3

milkmeansmore

View

Feb 3

Open
LIGHTS 🎬 CAMERA 🎥 VIRTUAL FARM TOURS 🐄 Have you ever wondered: ...how cows and calves are cared for? ...what a day in the life of a dairy farmer is like? ...how nutritious 🥛 gets from a farm to your table? ...what cows eat? Virtually visit a Michigan dairy farm and have these questions and more answered by watching one of our recorded tours! Be on the lookout for Farmer Katelyn and Mason! 👀 Link to tours in bio. #MMMVFT #UndeniablyDairy #RG @katelynlavon What does a farm tour look like in a pandemic? 🤔 • I have missed giving farm tours over the past year. But it has opened up a cool opportunity for virtual farm tours. 🎥 • Virtual farm tours may not give the exact same experience but the big bonus is no travel time! 🚗 • Yesterday, Mason and I were able to give a virtual tour to a group of kids from the Chicago area! (How cool?!) It was so fun to share about our family and our farm. And the kids had the best questions! A big thanks to our cousin, @tarajeanwclark for sharing her class with us! #FarmLife #VirtualFarmTour
273 0

milkmeansmore

View

Feb 3

Open
Plants & Dairy = A Superfood Power Couple #DYK dairy foods bring out the best in plants by providing important nutrients like high quality protein, calcium, vitamin D and vitamin B12? Combining dairy and plant-based foods is easier with this dairy-powered recipe, Sweet Potato and Black Bean Chili. 🔗 to recipe in bio. 📸 + Recipe: @momtomomnutrition
268 1

milkmeansmore

View

Feb 1

Open
🥛 + ☕️ = ❤️ Adding milk to your cup of joe is a great way to receive the nutritional benefits of 9 essential nutrients, including protein, to help fuel you for your day - or the slopes if you’re Professional Snowboarder @jake_vedder 💪🏂 What do you add? - Milk? Half & half? Flavored creamer? #RG @jake_vedder Start your morning off right!! Coffee + Milk = The only way to go 🤪 @conquerwithmilk @milkmeansmore pic: @sennaleith
284 3

milkmeansmore

View

Feb 1

Open
Get $2 back when you buy any 2 @generalmills Big G Cereals 🥣 & 2 Gallons of 🥛. Limited time only. Full details in bio.
262 0

milkmeansmore

View

Jan 29

Open
Last year Michigan’s largest food processing facility, MWC, opened in St Johns. The joint venture will produce approximately 800,000 pounds of 🧀 every day - that's 1 million gallons of 🥛! Continue reading on the blog, 🔗 in bio. #MilkMeansMore #UndeniablyDairy #MiMilk #cheese #whey #milkprocessing #foodproduction
277 0

milkmeansmore

View

Jan 27

Open
“I am continually amazed at Mary's passion for feeding hungry kids. She will go to any length to serve her community. While I am thinking or planning the next step as changes are happening, Mary is already implementing new ways to serve”. ~Dan Gorman, Whitehall & Montague Area Food Service Director #MiFoodHeroes has demonstrated the passion in feeding school children no matter the learning environment. And Shelby Public Schools Food Service is feeding more than their students during the pandemic; they provide meals to the community. 🔗 to the full story in bio. Stay tuned for more stories on food service programs that continue to provide comforting, consistent and nutritious meals to students. To learn more about the #MiFoodHeroes project, visit the 🔗 in our bio. ❤️: Shelby Public Schools #MiEducation #UndeniablyDairy #MilkMeansMore
291 1

milkmeansmore

View

Jan 25

Open
Congratulations 🎉 to Detroit Lion and @futp60 Player Ambassador, @frank_ragnow, for being named a 2021 Pro Bowler! Continue to #FuelGreatness. Michigan’s dairy farmers are proud to have you on our team! 🏈 @detroitlionsnfl @nfl #UndeniablyDairy #OnePride #MilkMeansMore
282 1

milkmeansmore

View

Jan 24

Open
Recieve an #InstantPot for Christmas? This cheesy Chicken Taco Soup sounds like the perfect winter meal the whole family will love. 🌮🧀 Get the recipe on our story! #InstantPotRecipes #MilkMeansMore #UndeniablyDairy #QuickRecipes #ChickenTacoSoup
286 1

milkmeansmore

View

Jan 22

Open
Or should we say, peak-a-MOO 🐄🙈 #RG @msudairyfarm Peak-a-boo 🙈🐄💚 • • • • #msudairyfarm #msu #dairy #dairygood#undeniablydairy
341 4

milkmeansmore

View

Jan 21

Open
Passionate. Steadfast. Innovative. Amy Verhelle-Smith, Food Service Director at Fowlerville Community Schools said her team has been incredibly flexible and committed to nourishing their students and community throughout the pandemic. While many families have opted for their students to learn in-person, the team in Fowlerville continues to serve remote learners with to-go meals every Friday, providing five days of meals to students. 🔗 to the full story in bio. Stay tuned for more stories on food service programs that continue to provide comforting, consistent and nutritious meals to students. To learn more about the #MiFoodHeroes project, visit the 🔗 in our bio. ❤️: Fowlerville Community Schools 📸: Raj Mehta, Emily Rose Chene & Jordan Hay #MiEducation #UndeniablyDairy #MilkMeansMore
318 2
FOLLOW US
Milk Means More logo
2163 Jolly Road
Okemos, Michigan 48864 517-349-8923

Receive nutrition tips, dairy fun facts, fresh recipes and more delivered to your inbox!

  • Dairy Farming
  • Dairy Food
  • Dairy Nutrition
  • Recipes
  • News
  • Blog
  • Dairy Producers
  • Events
  • For Schools
  • For Athletes
  • For Health Professionals
  • About UDIM
  • Contact

© 2021 UDIM. All Rights Reserved.

  • Sitemap
  • Privacy Policy