Dietitian's go-to healthy and affordable no-prep supermarket meal ideas
There are always times when cooking is the last thing that we feel like doing.
It may be because we are tired or don't have the ingredients for a complicated meal. Or, it may be because you just don't have the mental space to think about what you can make.
The good news is that there is a handful of meals that require very little meal prep. Here are some great options to keep on hand for when you just can't be bothered.
You can grab these quickly from the supermarket or from the cupboard to simply heat or even just throw together for a tasty nutritious meal.
READ MORE: $1 staple dietitian says should always be in your pantry
Dietitian Susie Burrell recommends some go-to supermarket options for when you can't be bothered to cook. Getty
BBQ chicken
While a BBQ chicken – especially the skin, wings and drumsticks – is not overly healthy, if you focus on the breast meat and grab a premade salad from the supermarket, you can have a protein and vegetable-rich meal ready in minutes.
Although it is a good idea to reheat chicken that has been sitting around for a number of hours in a non-temperature regulated environment.
READ MORE: The one coffee rule expert says you shouldn't break
Burell says a BBQ chicken can be a great grab-and-go option for a quick weeknight dinner. iStock
If you have the energy to heat something, another solid option nutritionally is one of the pre-crumbed chicken options you can find in supermarket freezers – with as much as 70-80 per cent chicken, again you have another protein-rich meal that can be served with salad or vegetables.
Soup
There are many supermarket soups that you can either add hot water to or heat up to have a tasty, nutritious dinner ready in minutes.
With protein-based options that have the nutritional profile of a light, balanced meal or lighter vegetable options, premade soups whether fresh or canned, are still a much better option nutritionally than takeaway and can be both a calorie-controlled and budget friendly meal option.
Tinned fish
Tuna is a superfood when it comes to meals that you can prep in minutes.
Whether you enjoy it mixed through a salad, on crackers, with beans and corn or enjoyed with some simple chopped up vegetables – you have a protein rich base for a tasty and filling meal.
READ MORE: 10 sources of plant-based protein to add to your plate
Tinned fish, according to Burrell, is a superfood when it comes to making quick and easy meals. Getty
There is also a growing range of tuna-based meal options that come complete with beans or salad and require no prep whatsoever.
While tinned tuna is cost effective and versatile, also remember that there is a wide range of tinned seafood options, including salmon, mussels, oysters and sardines which are all protein-rich options that can quickly be turned into a meal when enjoyed with salad, toast, crackers or on a mixed platter with cut up vegetables, crackers, dip and cheese.
Pre-made meals
The growing range of fresh supermarket premade meals means that you can find a meal that fits any of your dietary requirements –whether you need gluten free, high protein, low carb or vegetarian –that can be heated and enjoyed for as little as $5-7 a meal.
Frozen meals are often considered inferior nutritionally when they can actually be better options as the fresh food is snap frozen retaining much, if not more, of the nutrient content of fresh produce.
READ MORE: Say goodbye to sore eyes this winter. Optometrist explains
There is a growing range of premade meals at your local supermarket that can be a great option for a quick dinner. Getty
For this reason, don't be scared to keep some frozen meals handy and seek out options that offer 300-500 calories, 20 grams of protein and less than 40 grams of carbs per serve as well as at least two serves of vegetables.
Salad bowl
One area supermarkets have excelled in recently is offering a growing number of salad bowls that offer a meal on the run for as little as $5.
Some come with lean protein like chicken, or you can add shredded tinned chicken or tuna to create a filling meal that is ready in just two to three minutes
FOLLOW US ON WHATSAPP HERE: Stay across all the latest in celebrity, lifestyle and opinion via our WhatsApp channel. No comments, no algorithm and nobody can see your private details.
Most viewed in Health & Wellness
How to train for your body type, according to an expert
‘Every step counts’: Walking faster with a lower step count may lower risk of early death
The number one mistake people make when asking ‘R U OK?’
At 24, Nic Jovanovic made a life-changing decision. It finally paid off the first time he held daughter Sofija in his arms
