Nutritionists Picks: Healthy Meal Ideas
When life feels incredibly full, preparing a nutritious and delicious meal can feel out of reach for many of us! Let us show you how to put together a balanced, satisfying meal in minutes, with minimal fuss.
Follow this formula:
To create a balanced meal that will replenish the body and provide a steady and sustained release of energy, follow our fail-safe formula:
- ½ plate vegetables. This might look like: Pre-prepared salad mixes, pea shoots and bean sprouts, minimal-prep salad vegetables (e.g. carrot sticks, celery sticks, baby cucumbers, mini capsicums, snow peas, cherry tomatoes), ready-to-roast vegetable mixes, ‘steam fresh’ frozen vegetables, or other frozen vegetable mixes.
- ¼ plate lean protein. Some of our favourite quick and easy options include: Tinned fish (e.g. salmon, tuna, mackerel, sardines), falafel, tofu, eggs, or frozen fish (look for ‘steam fresh’ varieties, oven-ready salmon or white fish fillets, or wholemeal crumbed varieties).
- ¼ plate complex (slow-releasing) carbohydrates. You might enjoy: Tinned legumes (e.g. lentils, chickpeas, four bean mix), frozen edamame, microwave rice and rice/legume mixes (e.g. Simply Wholesome Pantry Instant Nourish Bowl – Lentils + Ancient Grains, Ben’s Original Protein+ Lentils, Turmeric & Brown Rice), tinned corn kernels, higher-protein wholegrain bread, wholemeal Lebanese bread or pita pockets, or wholegrain crackers.
- 1 – 2 tablespoons of healthy fats. We love a generous drizzle of extra-virgin olive oil, a sprinkle of mixed seeds, hummus, some crumbled feta or goat cheese, or (approximately) ¼ avocado.
- Easy flavour additions. Although this is optional, we highly recommend adding a little something extra for additional flavour! This might look like: A squeeze of fresh lemon or lime, chopped spring onions, a sprinkle of chilli flakes or other wholefood seasonings (e.g. Alg Seaweed Rainbow Chilli Seaweed, Mingle Use Me On Everything), a splash of balsamic vinegar, soy sauce or tamari, or some sauerkraut.
Putting it together:
Some of these options are simply assembled, whilst others require a little more prep using products that have already done a little bit of the heavy lifting! Be guided by how you feel on any given day – and of course, experiment to find your own favourite combinations! To get you started, here are some of our favourites:
- Tofu sushi bowl. Add some kale slaw salad mix, bean sprouts and microwave black rice to a bowl. Top with pan-fried tofu, sliced avocado and a sprinkling of sesame seeds. Finish with a sprinkle of seaweed seasoning.
- Oily fish and crackers. Top wholegrain crackers with avocado and tinned mackerel or sardines. Finish with a sprinkling of chopped spring onions, a generous squeeze of lemon and ‘everything’ seasoning, and serve with your favourite salad vegetables (e.g. cherry tomatoes, capsicum and cucumber) on the side.
- Vegetable-rich soup. Reheat your preferred ready-made soup (look for varieties with a plenty of vegetables and a source of protein, such as chicken or beans) and serve with two slices of higher-protein toast. Top your soup with a drizzle of extra virgin olive oil if you like!
- Beetroot nourish bowl. Add some beetroot and feta salad mix and the contents of a lentil and wholegrain microwave pouch to a bowl. Top with two hardboiled eggs, some beetroot-flavoured sauerkraut, and finish with a drizzle of extra virgin olive oil and balsamic vinegar.
- Crumbed fish + slaw. Serve a wholemeal crumbed fish fillet with finely-shredded coleslaw salad mix and ‘ready-to-roast’ vegetables.
- Falafel pita pocket. Add falafel, hummus, spinach, rocket, sliced cucumber and tomato to a wholemeal pita pocket.
- Simple steamed fish. Serve a ‘steam fresh’ fish fillet with a Greek-style salad mix and a slice or two of crusty wholegrain bread. Finish with a drizzle of extra virgin olive oil and a squeeze of lemon.
- Beetroot + lentil salad. Combine sliced tinned beetroot, fresh rocket, tinned lentils (rinsed and drained), crumbled goat cheese and walnuts in a bowl. Dress with extra virgin olive oil and balsamic vinegar.
- Dumplings. Pan-fry your preferred fresh or frozen dumplings and Asian-style stir-fry vegetable mix in a little extra virgin olive oil. Top with sesame seeds, a small splash of soy sauce or tamari, and some sliced spring onions.
For expert dietary support to meet your unique goals and requirements, book your first appointment with one of our amazing Accredited Practising Dietitians today.
Written by Caitlin Branch, Student Nutritionist, and Ellie Thompson, Accredited Practising Dietitian.
