Life keeps getting busier, and often cooking healthy meals gets left to the wayside. At Dietitians NT, we show our patients how to continue to eat healthy even when they’re time poor by having quick and healthy meal options they can draw upon.
We still always want to aim for a balanced plate model of 50% vegetables, 25% healthy carbohydrates and 25% lean protein + a small amount of healthy fats e.g. cooking with a splash of olive oil, avocado in salad, nuts, or seeds.
Below, we have quick and easy options from the vegetable, carbohydrate and protein category so you can pick and choose to create a meal. We have also provided some meal ideas at the bottom of the blog in case you’re stuck.
If you would like more tailored advice including specific portion sizes, snack options, and breakfast ideas, we recommend booking in to see one of our 5 Dietitians here and we can provide you with a detailed personal nutrition plan to reach your goals and feel your best.
Quick and Healthy Vegetable Options (50% of your plate)
Bagged salads
Salad kits
Frozen vegetables
Ready to eat vegetables
Baby carrots
Baby cucumbers
Cherry tomatoes
Snowpeas
Ready to roast vegetable trays
Ready to steam fresh vegetable bags
Quick and Healthy Carbohydrate Options (25% of your plate)
Microwave rice cups
Multigrain wrap
Multigrain bread
Canned beans
Ready to eat marinated chickpeas (Edgell)
Falafel
Corn kernels
Grain crackers
Quick and Healthy Protein Options (25% of your plate)
Tinned tuna, salmon, sardines, or chicken
Pre-cooked BBQ chicken
Marinated tofu
Boiled eggs (pre-boil and peel in advance)
Cottage cheese
High protein Greek yoghurt
Frozen ready to bake or steam fish e.g. Birdseye
Quick Balanced Meal Ideas
Sandwich
Vegetables: bagged salad
Carbohydrates: grain bread
Protein: BBQ chicken or boiled egg
Small amount of mayo or dressing or avocado
Salad bowl
Vegetables: bagged salad
Carbohydrates: microwave flavoured rice
Protein: tinned tuna
Small amount of mayo or dressing or avocado
Stir fry
Vegetables: frozen stir fry mix
Carbohydrates: microwave rice
Protein: marinated tofu
Stir fry sauce of choice
Wrap
Vegetables: lettuce, cucumber, tomato
Carbohydrates: grain wrap
Protein: BBQ chicken
Healthy fish and chips
Vegetables: salad kit
Carbohydrates: steamed baby potatoes
Protein: oven baked frozen fish
We'd love to put together a personalized nutrition plan for you to reach your goals, click here to book.
