10 healthy ready-to-eat foods for super quick meals
What happens when you haven’t cooked anything healthy and you just want a quick filling meal?
These days are a perfectly normal part of our lives! This is exactly when making smart choices is very important for successful weight management in the long term. Thankfully, some ready-to-eat and prepacked foods can be ingredients for healthy meals within minutes. Or, even if they are not the most nutritious options, they still contain way fewer calories than takeaways meals. The goal is to stay as close to your energy requirements as possible, not to be perfect!
Here is a list with a few useful foods you can easily find in many grocery stores, with examples from UK supermarkets. Feel free to combine them and create your ideal quick meal!
1. Reduced fat hummus
One of the most nutritious packaged foods you can find at the supermarket! High in fibre, protein, folate and magnesium. Even the reduced fat version is quite energy dense though, but is so filling! You will usually find it in 200g or 300g packs.
- Add a couple of tablespoons on steamed vegetables or your sandwich for extra plant-based protein and healthy fats.
- Low fat hummus with white fish and mollusks (prawns, mussels) is a delicious combination for a super filling lunch!
- A 200g pack with low fat feta cheese it’s a full meal to keep you satisfied for hours!
2. Falafel
There are different recipes for falafel, but overall it is high in fibre and low in saturated fats. Energy and nutrition values can be different among different grocery stores. It depends on the igredients!
Falafel meatballs and low fat hummus: a delicious plant-based combination, highly recommended if you have fast food cravings. You will not be disappointed!
3. Canned legumes
A very smart option among packaged foods to create nutritious meals. You can have a meal high in protein, fibre and magnesium in minutes!
- They are also a delicious side dish for fish
- They are high in insoluble fibre. If they make you feel bloated, just add 2-3 tbsp in salads.
4. Canned oily fish in brine
- One can of mackerel, sardines or salmon in brine is a source of protein and omega-3 fatty acids. Ready to eat and cheaper than fresh oily fish!
- Remember: Canned tuna does not count as oily fish.
- It is better to avoid fish canned in extra oil or sauce. It could be higher in calories, saturated fats and salt. Sauces can also contain added sugars, even if they are savoury!
5. Prepared non- starch vegetables
Chopped and washed non- starch vegetables are definitely convenient when you just got back home and you are super hungry. Approximately ½ a pack is 1 of your 5 a day. You just need to pierce the bag and heat them in the microwave!
In most grocery stores you will usually find:
- Diced carrots, swedes and broccoli florets in 400-450 g packs. You can add any spice you prefer and be control of the oil you may add.
- Cauliflower and broccoli rice
- Courgetti spaghetti
On the other hand, if you prefer premade mashed carrot and swede please keep in mind:
- Butter, single cream and salt could be added already.
- The mix may contain mashed potatoes too, even if it’s not written on the front of the pack.
6. Cooked fish and white meat without sauces
Baked or boiled fish and poultry are great protein sources for a healthy quick meal in minutes (a bit pricey sometimes!).
- You can add the spices your prefer
- You are in control of the oil/ butter and salt you may want to add
- Sauces could contain unnecessary added sugars salt and preservatives.
7. Salad bags
Fresh vegetables in salad bags are supposed to be washed, but please take a moment to wash them again!
- Add a tablespoon of vegetable oil and lemon juice and you have a perfect side dish in seconds.
- For extra protein, add a couple of tablespoons of fat free Greek yogurt, low fat cheese or canned legumes!
- Try to avoid retail salads dressings. They may contain more calories than you think!
8. Vegetable sushi
A small pack of vegetable sushi is great side dish for hummus, falafel or fish. It it a very convinient option if you are on your way too!
9. Sandwiches and wraps under 400 kcal
Probably the most popular options, especially when you are outside.
Some sandwiched and wraps have more calories than your main meal, but you will not feel full for more than a couple of hours.
A 350 kcal sandwich can totally keep you full until you have a proper meal later! Let’s see a few examples from supermarket chains:
Usually you will find basic nutrient information on the front of the pack to check the energy content, especially at chain grocery stores. If nutrient information is not available:
- Avoid options with mayonnaise, creamy cheese and processed meat (eg. Bacon or salami)
- Prefer the usual medium sliced sandwich bread. Avoid sandwiches with sub rolls and hoagie rolls, even if the bread is wholewheat. They are usually higher in calories even if their filling seems healthy.
10. Pizza without processed or red meat
Pizzas at the ready-to-eat foods section may not be super healthy, but they are usually much lower in calories comparing to its take-away counterparts. That’s why they are actually a smart option if you have fast food cravings.
- They usually contain between 600-1,000 kcal per whole pizza, while restaurant and takeaway pizza could exceed 2,000 kcal.
- Retail pizza with processed and red meat the highest in calories, salt and added sugars.
- A good tip is sticking to 250-350g pizzas.
Let’s see a few smart options:
What’s your favourite ready-to-eat food when you are out of time? Leave a comment below!
