My family and I have been living in a hotel for several weeks now during our overseas PCS to Hawaii. While we have a mini kitchen, I’ve only cooked a handful of times. We’ve had a lot on our plate when it comes to the logistics of this move, and not a lot of time, energy, or mental capacity to plan meals that can be prepared on our tiny two burner stove with minimal kitchen equipment and basic cooking supplies. I am grateful for the military offering per diem to offset the cost of eating out at restaurants during a PCS move, but we don’t want to do that for every meal. Eating nutrient-dense foods will ensure we stay healthy and feel good during the stress of a military move.
If you’re in the midst of a PCS, living in a hotel, waiting for your household goods to arrive, or are just plain tired no matter what season of military life you’re in – this post is here to make it simple and easy to toss together nutrient-dense snacks and meals without the need to cook.
Our basic PCS meal routine is this:
- Breakfast: Eat continental breakfast at the hotel, aiming for the nutrient dense options like eggs, sausage, oatmeal, and fresh fruit. We also buy a few things from a grocery store that are easy to keep in the hotel fridge, like Greek yogurt. If there’s no continental breakfast, I will grab basics from the grocery store (a few ideas below).
- Lunch: Prepare fast and easy meals that we don’t need to cook. Below I’ve listed many different no-cook recipes and ideas that we usually use for mid-day meals!
- Dinner: If we’re going to eat out, this is usually the meal we use our per diem on. We like to balance between enjoying local restaurants where we indulge in whatever sounds good and light, fresh fare. If we do have access to a small kitchen in our hotel, I’ll aim to throw together an easy meal using mostly no-cook ideas below.
Grocery Store Selections
When traveling during a PCS move, making a quick stop at a grocery store or commissary can provide you with a variety of no-cook, nutrient dense food options. These grocery store finds will keep your family well-nourished and energized while on the move or as you settle into a hotel or your new home, without the need for cooking or extensive preparation.
- Fresh Produce: Grocery stores offer a much larger variety of fresh fruits and vegetables compared to gas stations. Consider picking up items like pre-chopped or snack friendly veggies such as baby carrots or sugar snap peas. Veggie trays are great options, too! Avocados, berries, and bell peppers are also nutrient dense options that we love. I also love grabbing salad kits so I don’t need to store a full sized dressing, and toss in some rotisserie chicken, hard boiled eggs or frozen chicken nuggets on top for some protein.
- Whole Grains and Legumes: Grocery stores have a broad selection of whole grain products, such as whole wheat bread, oatmeal, quinoa, brown rice, and whole grain pasta. These options provide higher fiber content and more nutrients compared to their refined counterparts (what you will often find in fast food). Additionally, you can find canned beans, lentils, and chickpeas, which are excellent sources of plant-based protein and fiber. When we’re staying in hotels, I grab the single serving oatmeal with added protein for an easy breakfast!
- Dairy, Dairy Alternatives, and Eggs: If you consume dairy or prefer dairy alternatives, grocery stores offer a wider array of options than most restaurants, too. You can find different types of milk (dairy, almond, soy, etc.), Greek yogurt, cottage cheese, hard boiled and de-shelled eggs, and a variety of cheeses with varying fat content. These items provide calcium, protein, and other essential nutrients. I also love egg wraps for easy protein filled snacks! Hot tip – when selecting yogurt, Greek yogurt often has a much higher protein content than regular yogurt, so you will stay fuller for longer.
- Meat/Protein: Deli meats are an easy option for sandwiches or veggie wraps. We love a rotisserie chicken as a flexible option for tacos, salads, or paired with some microwave-steamed sweet potatoes! Frozen chicken nuggets are also an easy option for kids. We also love the ease of tofu and steamed edamame for a plant-based poke bowl style meal that even our 5 year old will enjoy!
Easy Recipes – No Cooking Required!:
When we’re waiting on housing or household goods to arrive, I lean on simple recipes that don’t require cooking or much kitchen equipment. Below are some of my go-to snacks and meals!
- Overnight Chia Pudding or Oatmeal: Mix chia seeds and/or oatmeal with your choice of milk (dairy or plant-based) and a sweetener like honey or maple syrup. Let it sit in the fridge overnight. In the morning, top it with fresh fruit, nuts, or granola for a nourishing breakfast.
- Hummus and Veggie Wraps: Spread hummus on a whole-grain tortilla, then add a variety of sliced vegetables like cucumbers, bell peppers, and spinach. Roll it up and enjoy a quick and nutritious meal. If you want something even quicker, plop a dollop of hummus on a plate and dip veggies and hard boiled eggs in it! (That’s how I do it!)
- Rotisserie Chicken: This is one of my favorite things to buy! We love making no-cook chicken tacos with avocado, tomatoes, and creamy avocado salsa in corn or almond-flour tortillas.
- Tuna or Chicken Salad on Bell Peppers: Mix up a batch of tuna or chicken salad (did you know you can buy canned chicken? It’s in the same spot as the canned tuna) mixed with hummus, mayo, or greek yogurt with some spices, then plop a scoop on quartered bell peppers for a quick and easy snack or lunch!
- Greek Salad in a Jar: Layer chopped cucumbers, cherry tomatoes, red onions, feta cheese, and olives in a mason jar. In a separate container, mix olive oil, lemon juice, salt, and pepper for the dressing. When ready to eat, pour the dressing over the salad and give it a good shake. Add a hardboiled egg for some added protein!
- Quinoa Salad: Grab a steamer bag of quinoa and pop it in the microwave. Mix cooked quinoa with chopped vegetables, such as bell peppers, cherry tomatoes, and cucumbers. Drizzle with a light dressing made of olive oil, lemon juice, and herbs.
- Avocado Toast: Spread mashed avocado on whole-grain bread and top it with sliced tomatoes, a sprinkle of sea salt, and a drizzle of olive oil. It’s a quick and satisfying option for breakfast or lunch.
You can feel great about your nutrition choices during a PCS move with some simple planning. By incorporating these easy meal and snack ideas into your routine, you can support your families’ wellness even during the busiest times! Remember, small steps towards more nutritious eating can make a big difference in your overall health, immune system, and energy levels.
Meet Casie
Casie is a Space Force spouse, mother, published author and wellness advocate. She and her husband have been stationed in six states during assignments with the Space Force, Air Force, Navy, and Army over the last ten-plus years of their marriage. As a lifelong athlete with a degree in International Health and Development, she is passionate about all things relating to personal wellness and thrives when she is active, connected to her community, and serving others. You can connect with her and find more wellness education and resources on her Instagram: @casie.rendon.wellness or on Facebook.
