Convenient Meal Ideas & Strategies for Weight Loss

‘I was running late’, ‘I got held up at the office’, ‘it’s been a busy week’ or ‘I forgot to get something out of the freezer’. I am sure we have all found ourselves saying this before (and possibly more than once!) From time to time we can find ourselves in situations where we need to grab the quick and easy options when it comes to eating. Good news is we can still find these options without having to take leave passes from our healthy eating plan to settle for something that is suboptimal nutritionally.

Here are some of our recommended choices for situations where you need to grab something ‘on-the-go’;

  • Supernature Meals – found in the freezer section of both Coles & Woolworths. Our best picks are the Mediterranean Polenta or Thai Beef & Quinoa as they are both less than 350 calories per serve!
  • Pitango soups & bowls – found in the refrigerated section of both Coles & Woolworths. Most of these soups & bowls are suitable as they range between 200-300 calories. Be careful not to confuse these with their risotto and curry range which are higher in calories.
  • Bird’s Eye Steam fresh quinoa range – Forms a quick and easy side to accompany lunch and dinner meals. Add in 1 x 125g tin of tuna in springwater and you now have a meal which includes meat, vegetables & carbohydrates - and it only costs $3 (bargain!)
  • Pre-made salads – If you are looking for a quick side to throw together, why not grab a packet of baby spinach, rainbow salad mix, some cherry tomatoes and a continental cucumber from your local supermarket. It will take you less than 2 minutes to put it together – this also includes slicing the cucumber and tomato.
  • Youfoodz – Freshly prepared meals now also stocked at your local IGA’s. Be sure to aim for those choices which are less than 350 calories per serve.
  • Subway – Grab a salad bowl from your nearest store. Most of these salads are between 250 to 300 calories per serve. We recommend ordering the chicken or turkey breast options. Caution! Avoid the high calorie extras they try to upsell ie. cheese, creamy dressings & avocado.
  • Pita pit – Similar to subway, this smaller chain franchise is also selling freshly made salads (or wraps) to have on the go. Similar to above, be sure to avoid those high calorie extras that can make their way into the meal!

Easy Homemade Takeaway Ideas

  • Hot chicken from the deli (skinless) with pre packaged salad
  • Homemade pizza on mountain bread wraps
  • Homemade ‘parmy’ – chicken breast topped with tomato paste, ham, and a sprinkle of cheese baked in the oven (served with a salad)
  • Mexi bowls – lean mince with taco seasoning, lettuce, tomato, capsicum, and shallots

A practical tip - to help avoid being unprepared when life has its busy moments, why not try cooking, portioning & freezing some family favourite recipes in advance? Our LifeShape Cookbook has some perfect dietitian approved recipes that are also freezer friendly. For more information or ideas for convenient meal ideas, be sure to ask your dietitian at your next appointment.




 

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Our Disclaimer: All client testimonials are genuine accounts of experiences on the LifeShape program. Due to the personalised nature of the LifeShape program, results may vary based on an individual’s compliance, motivation and personal history.

Acknowledgement to Country: LifeShape Clinic acknowledges Traditional Owners of Country throughout Australia and recognises the continuing connection to lands, waters and communities. We pay our respect to Aboriginal and Torres Strait Islander cultures; and to Elders past and present.
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