Quick and Healthy Meal Guide for Busy People

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.