Quick and Easy Meals


Few would disagree that on some nights the thought of whipping up another appealing and nutritious meal for the family simply seems too hard. So is there anything you can prepare from scratch, in less than ten minutes with minimal ingredients that will still tick a number of nutritional boxes? The good news is that once your pantry is stocked with a few food staples, it is far easier to put together a quick, nutritious meal than you think.

Nutritionally the two main things that tends to be missing in meals prepared on the go is a good source of protein and vegetables as these are foods less likely to be on hand when you have not had much time to get to the shops. Simply keeping a supply of tinned fish, ham or a few eggs on hand will ensure that you always have a couple of protein rich options ready to go while tinned or frozen vegetables will keep for many months and can be incorporated into many dishes.

Once you have these ingredients as well as some stock, tomato pasta sauce, pasta or rice and some potatoes you will be able to throw together at least ten nutritious meals. Use pasta sauce and mix with tuna or salmon, as a base for pizza or mix with pasta and beans and a few frozen vegetables. Top a jacket potato with tuna or salmon; add corn and a few cut up vegetables or use frozen vegetables and mix with tuna or leftover mince. 

One of the main reasons that some individuals manage to eat well no matter how short of time they are, it that they actively make time to get to the supermarket each week and stock up on the dietary staples they need to be able to prepare meals quickly. If you are one of the many who actually detests shopping, maybe it is time to shop online. Convenient and time effective, online shopping not only means you are ready to eat well each week, but also means you avoid the temptation of buying extra foods you see when you find yourself at the supermarket late at night. 

Top 10 Quick and Easy Meals
  • Jacket potato topped with salmon, cottage cheese and tomato
  • Pasta with tuna and frozen vegetables
  • Chili Con Carne
  • Frittata
  • Omelette
  • Mountain bread pizza
  • Frozen vegetables stir fried with prawns
  • Quick cook brown rice with ham or tuna
  • Vegetable soup
  • Frozen fish and frozen vegetables
Key Pantry Staple Foods
  • Tomato pasta sauce
  • Tinned salmon, tuna, reduced fat ham
  • Eggs
  • Frozen vegetables
  • Stock
  • Tinned beans, corn, tomatoes
  • Grated low fat cheese
  • Onion, potatoes
  • Pasta, quick cook rice

Susie Burrell

Please note: This blog aims to supply user-friendly nutrition information for busy people without comprising on food taste and quality but should be used as a guide only and not in place of advice from your own dietitian or medical specialist. For further information on this topic, please consult your health professional. The content of this blog, including attachments, may be privileged and confidential. Any un-authorised use of this content is expressly prohibited. Any views that are expressed in this message are those of the individual sender, except where the sender expressly, and with authority, states them to be the views of Susie Burrell Pty Ltd.
Category: Nutrition

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