It’s PCS season! For those who don’t know, PCS stands for Permanent Change of Station. When you pick up and leave everything you know…again…to go to the next great place the military will move you to. This moving season can be very stressful for many. The orders to move might come as a shock. You might only have a couple weeks to prepare, you might be staying in a hotel for several weeks (maybe months!). You might not have any of your cookware left…so how do you eat healthy during PCS season?
Well, my nutrition intern, Briannah Pena, put together a post on how to eat healthily during this crazy time.
PCS season is upon us friends! For those of us who have a move coming up we know what that means: long days (and nights) of packing, cleaning our rentals until they’re spotless, and most importantly, figuring out what the heck to feed your family.
Admittedly, I (like many of you) have been there. The movers show up, emptied out our house, and then there we were sitting on the living room floor eating fast food watching Netflix on an iPad. For our most recent PCS, this agony lasted ten days before it was time for us to actually leave. For some this can last weeks.
The other scenario, is that your belongings have been taken and you’ve already left your home to head for temporary housing at your new destination. Where we currently live, our home was ready upon our arrival, but most are not this lucky. Temporary housing for most means either a hotel or on-base temporary housing. If you’re stuck in a hotel then you likely only have a mini fridge with a tiny freezer and a coffee maker. Perhaps you’re lucky enough to have a kitchenette, but regardless it’s still not the kitchen you’ve been used to for the last few years.
Why is it important to eat healthily during this moving season?
It’s during this time that many of us find it difficult to figure out what to feed ourselves and our families. Because of these stressful times, eating a healthy, balanced diet is important. Stress can wreak havoc on our systems and a balanced diet can help support your body during these times of excessive tension. In addition, being tossed around out of your comfort zone can really disturb the schedule that you have been accustomed to and thus cause some unforeseen bowel issues. A balanced diet can help your tummy (and the rest of your body) stay regular to carry you through these demanding times.
It seems very daunting, but there is plenty you can do to prepare for having an empty pantry and fridge as your next duty station awaits. Below you’ll find a few meal ideas for if you’re limited on appliances, space, time, or even a kitchen.
Supplies to keep out then pack with you or throw out
In the frenzy of all of these meal possibilities, you can’t forget about utensils and supplies. You don’t want the movers to pack up your entire kitchen, only for you to realize that you don’t have any forks! And although we’d like to be environmentally friendly and cut back on plastic, it might just be necessary to use plastic during this short period to keep you sane and minimize the amount of cleaning you’ll have to do to. Here is a short list of essential kitchen items to set aside before the movers show up and haul your belongings away:
- Crock Pot or Insta Pot- If you will be living in your empty house for a little while longer after the movers come and take your things, I recommend setting aside this gem. You can either give it away or try and pack it in your suitcase (you’re typically allowed 3 bags at 70lbs max – so definitely take advantage of that!)
- 1 pan
- A small knife set
- Measuring cups- If you have collapsible ones that’s even better because they’ll save space.
- Salt and pepper- Plus any other of your favorite seasonings. My other recommendations are taco seasoning and Trader Joe’s Umami seasoning.
- Spoons and forks
- Cups- Again, if you have collapsible cups that will save space.
- Aluminum foil
- Bowls and plates
- Can opener
- Spatula
Ways you can eat healthily
Microwaveable meals
Maybe you all have packed up and are on the move, but are living out of hotels. In this case all you probably have at your disposal is a lousy microwave. Not to worry!
- Taco Bowls
- You will need quick rice (Minute Rice is my favorite brand), canned black beans, a rotisserie chicken, taco seasoning, and shredded Mexican cheese. Optional toppings include guacamole, salsa, and sour cream
- Cook quick rice in microwave according to package directions.
- In the same bowl, mix in some canned black beans, chicken (I carve up a rotisserie chicken and used that), and shredded cheese. *I like to add some taco seasoning for flavor! Microwave for about 1 minute.
- Top with salsa, guacamole, and/or sour cream, and enjoy!
- Oatmeal
- All you really need to start this is oatmeal and either milk or water. Mix-ins are up to you.
- Cook oatmeal (either steel cut or rolled) in the microwave according to package directions.
- The best part of this one is that you can honestly add whatever you want! Favorite add-ins of mine include dried cranberries, raisins, jam, peanut butter, brown sugar, and chia seeds.
- Scrambled eggs
- All you need is eggs. Have fun with whatever mix-ins you like!
- There are SO MANY combinations for microwave scrambled eggs. Aside from a simple egg with salt and pepper, you can add your choice of chopped meat, veggies, and/or cheese. Try this Fajita Veggie Scramble:
- In a mug or bowl, crack an egg (adjust how many eggs based on your own preference) and scramble it.
- Add chopped onions, bell peppers, Mexican cheese, and a pinch of fajita seasoning mix. Beat it again.
- Microwave for 60-90 seconds and enjoy!
- “Baked” Potatoes
- While the many possible toppings can be debated until we’re blue in the face, the actual cooking of the potato is really quite simple. After washing your potato thoroughly poke several holes in it with a fork, pop it in the microwave and cook for 10 minutes. Flip it over and cook for another 10 minutes.
- Possible garnishes:
- Broccoli & cheddar
- Chives
- Sour cream or plain Greek yogurt
- Beans
- Meat
Here are a few more
- Raspberry Baked Oatmeal
- 10 Minute Risotto Cups
- Microwave Spaghetti Bolognese
- 7 Easy and Healthy Microwave Meals (this link includes a very helpful video!)
Freezer meals
Maybe your house has been packed up and you’re sitting around waiting to leave. You don’t want to buy too many groceries since you’re leaving soon, but you still have to eat! In this situation you likely still have basic kitchen appliances (refrigerator, oven, stove, etc.). Freezer meals require some prep ahead of time, but they are well worth it. Here are a few of my favorites:
- Baked Chicken Tacos (prepared with both crockpot and an oven)
- This recipe is so outrageously easy. All you need is salsa (2 cups), a packet of taco seasoning, 1lb of chicken breast, hard shell tacos, and a few sprinkle of Mexican cheese.
- If you’re not ready to cook this, dump the salsa, chicken, and taco seasoning into a Ziploc bag and pop in the freezer. When you’re ready to cook, dump it in your crockpot and cook on HIGH for fours hour OR cook on LOW for 5.5-6 hours. Once cooked the chicken should shred easily with a fork.
- For the baked tacos:
- Preheat the oven to 350 degrees Fahrenheit.
- Spoon about 3-4 tablespoons of chicken breast into each taco and sprinkle each one with a bit of cheese.
- Bake until the cheese is melted, usually about 6-8 minutes.
- Serve hot and enjoy☺
- Lasagna
- Cilantro Lime Chicken (this is prepared using a crockpot)
- Crockpot Beef & Broccoli
No microwave, oven, or any cooking appliances
Looks like your house has been packed up and you’re on the move, but have been unfortunate enough to wind up in temporary accommodations with absolutely nothing to cook with! That’s tough, but there are still options for you and you’re family other than old Fruit Loops
- Free breakfast anyone? This one obviously only applies if you are staying in a hotel/motel that offers free breakfast with your stay. Often times if you’re traveling long distances by car, you can choose where to stay along the way, so why not choose a place that offers free continental goodies? Even the most basic motel that offers breakfast will probably have some fruit, oatmeal, and maybe some boiled eggs lying around. A more equipped and chic hotel may have an omelet bar or place to make pancakes.
Pro tip: My favorite hotel is the Home2 Suites by Hilton. They offer great breakfast options AND they’re pet friendly!
- Rotisserie chicken meals. You can find a rotisserie chicken at just about any grocery store, and the meals you can make with one are almost unending. Tacos, salads, burritos, quesadillas, arroz con pollo (rice with chicken), sandwiches, wraps, pitas. Need I go on?
In conclusion
Eating healthy is a challenge enough for most people. Eating healthy during a stressful time like a move is even harder. However it’s not impossible. It just takes some preparation. Happy PCSing!
