HealthInfo Waitaha Canterbury

Quick easy meals

Ngā kai tere ngāwari mā ngā pēperekōu

There may be times when you do not feel like cooking, especially if you live alone. You may be tired or just not interested in cooking. Here are some suggestions for nutritious, inexpensive meals that are quick and easy to prepare:

• Canned baked beans, creamed corn or spaghetti on toast. Top with grated cheese.
• Canned sardines or salmon on toast served with fresh or tinned tomatoes.
• Crumbed fish or chicken nibbles with tartare or tomato sauce. Serve with a salad and a bread roll.
• A hot dog with salad or coleslaw. You can make your own hot dog by reheating a leftover sausage. Wrap it in bread with tomato sauce and mustard.
• Canned soup (such as chicken or tomato) made with milk. Have with toast or a bread roll. You can also get ready-to-heat soups in the fridge section at the supermarket.
• Two-minute noodles with diced cold meat, tuna and peas, or a hard-boiled egg.
• Takeaway foods such as fried or crumbed fish, barbecue chicken or pizza. Serve these with salad, coleslaw or cooked vegetables and with sliced bread or a bread roll and margarine.
• Toasted crumpets, pita bread or English muffins with cheese or peanut butter.
• Milk, plain or flavoured with Milo or Ovaltine, served with a sandwich.
• Potato-topped pie, mini-quiche or sliced meat from the supermarket delicatessen. Have with vegetables or a salad.
• Dried or fresh filled pasta (such as ravioli or tortellini) with a stir-through pasta sauce and grated cheese. Serve with a salad. Freeze left over fresh, uncooked pasta in single serves. It may be cooked from frozen.
• Canned fish such as salmon or tuna, or a boiled egg served with salad and a fresh bread roll.
• Scrambled or poached egg on toast with grilled bacon and tinned mushrooms in sauce, or grated cheese.

• An omelette with salad, and bread and margarine. Try grated cheese, ham and chopped tomato for an extra tasty filling.
• Frozen hash browns toasted in the toaster. Serve with grilled bacon and tinned tomatoes.
• Mini-pizza and salad. You can make your own pizza by spreading a pita bread with tomato paste and topping with grated cheese. Add chopped bacon or salami, strips of red or green pepper or pineapple pieces. Bake in a hot oven for 10 minutes.

Dessert

Fruit on its own or with yoghurt makes a healthy and tasty dessert.

Cake and most types of ice cream are high in fat and sugar. They're best kept as occasional treats.

Written by HealthInfo clinical advisers. Last reviewed October 2022.

Sources

Page reference: 33622

Review key: HIHEI-34305