Eating a healthy diet can seem daunting, especially when you aren’t feeling confident in the kitchen. A lot of the healthy eating advice that we read online is accompanied by a recipe, so it’s easy to feel like healthy eating means spending lots of time in the kitchen.
You may be surprised to learn that healthy eating can be super simple, and something that anyone can do, no matter how great you are at burning the boiling water.
Below is a list of ideas for healthy, easy food options that you can make with limited time, effort, skills, and equipment in the kitchen. These are great options not just for those who aren’t great cooks, but also for anyone who has difficulties cooking and preparing food due to physical limitations, or for people who have limited time for preparing and cooking meals.
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Make use of pre-chopped veggies and salads
Pre-chopped veg are a great choice if you have trouble handling a knife, or if you are super short on time. The produce section of your supermarket has lots of options for roasting, stir-frying, or for using in soups.
For a no-cook choice, ready-made salads are a great way to increase your veg intake. The major supermarkets stock a variety of different types of salads, either for one person to have for a handy lunch, to split across multiple meals, or to share with others. Simply open the salad bag, put onto a plate and drizzle over the dressing. Veggies done!
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Raid the freezer section
There are lots of healthy options available in the freezer section at the supermarket. These can include:
Ready-made meals
There is a huge selection of ready-made meals that can fit into a healthy diet. For balanced meals, choose ones that have lots of vegetables, a source of carbohydrates and a source of protein. If there isn’t one available that has lots of vegetables, consider adding some frozen vegetables or a side salad to top it up.
Frozen vegetables
These are fabulous if you would like to have vegetables on hand but are worried about them going off. Many can be cooked in the microwave or used in a simple stir fry or oven bake. If you are on your own, there are single serve steamer bags of mixed vegetables that you can microwave in their packaging, and then eat straight away.
Frozen fish
Fish has been shown to be a great source of protein and healthy fats and there is a big selection of fish in the freezer at most supermarkets. Many are a bake and serve, meaning that you can simply put them in the oven (remember to set a timer) and pull them out to eat when they are done.
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Beans, beans, the musical fruit
Legumes like beans, chickpeas, or lentils are packed with protein and other nutrients and very simple to prepare. Most are available in a can and work well to add protein to a meal to keep you full for longer.
To prepare, drain them into a strainer and rinse well under cold water. Stir through a salad, smash to put onto a sandwich, stir through warmed rice, or mix into a vegetable soup to add some protein to the soup.
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Simple snacks
Healthy snacks don’t have to include baking up some muffins or spending time rolling bliss balls (although these are a perfectly fine option if you do want to cook). Some simple snacks include:
- Fresh fruit
- Yoghurt
- Cheese and crackers
- Vegetable sticks with dip
- Chia pots
- Small handful nuts
- Wholemeal crackers or slice of toast topped with
- Hummus and tomato
- Cream cheese and cucumber
- Tinned tuna or salmon and chopped tomato or capsicum
- Avocado and a squeeze of lemon
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Consider a pre-packed soup
There are some fabulous pre-packed soups that can make a delicious and hearty meal with minimal effort. Avoid “cuppa soup” type soups and instead aim for ones that are full of wholefoods, such as chunky vegetables, wholegrains (eg barley or brown rice), and/or have a source of protein such as lentils or beans.
Pre-packed soups can be heated either using your microwave oven or in a saucepan on the stovetop, depending on the packaging and what you have in the house. For a little extra fibre, serve with some wholegrain or wholemeal bread.
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Sandwiches
Sandwiches can be super simple, and very filling. No cooking required! Choose a wholegrain or wholemeal bread, a source of protein, lots of vegetables, and a small amount of fat such as a teaspoon of margarine or mayo, or a spread of avocado.
Examples of an easy protein source for sandwiches include:
- Lunch meat such as salami, ham, or sliced turkey
- Roast chicken: some supermarket delis will sell pre-chopped roast chicken, or you can get a whole chicken, pick it apart and freeze the leftovers.
- Tinned tuna or salmon
- Sliced or smashed boiled egg
- Sliced cheese
- Smashed cannellini beans
Eating a healthy diet does not have to be complicated. Aim to include plenty of fruits and vegetables, a source of carbohydrate for energy and a source of protein to keep you satisfied.
Are you keen to build your food confidence? Our online program helps you learn and apply nutrition information in a realistic and sustainable way, Check it out!
