Healthy Eating on the Go

| February 14, 2012 More

We all have those frantic days where grabbing takeaway seems like the only viable dinner option! One of the most common dietary pitfalls I see is people turning to nutritionally poor take-aways on a far too regular basis. Now, enjoying an occasional pizza is no problem, but it shouldn’t be part of your weekly menu… so here are 5 easy dinners, that you can make with pantry and freezer staples, in 10 minutes or less!

Eggs and veggies

Scrambled eggs with spinach (fresh or frozen), and any other veg you have (eg tomato, mushroom) on grainy toast, in a wrap, or with a serve of baked beans on the side, and some avocado. Or try popping some thin sweet potato slices in pan with the eggs.

Baked beans

Tinned are fine (go for salt reduced). Serve with any veggies you have, an egg, and grated cheese.


Keeping salmon portions in the freezer is a fantastic idea. It cooks nicely in a frypan, grill or bbq straight from the freezer. Serve with veggies and lentils or mash (finely diced sweet potato, pumpkin, potato and carrot makes a quick cooking nutritious mash, add a splash of milk and cheese, if you like).


Try tuna, beetroot wedges, feta, rocket, cherry tomatoes, dressed with extra virgin olive oil and pepper. This great recipe comes courtesy of Adelaide dietitian, Sally Johnston. Or see more salad ideas here.


The trick to making a pasta meal a healthy option is making it nutritionally balanced (so, at least ½ vegetables, ¼ protein, ¼ carbs, FYI, pasta is low GI). For 2 people, try: 1 cup cooked pasta shells, 1 cup peas, 1 cup spinach, 1-2 tomatoes diced, 1 can of salmon, lemon juice, pepper, ½ avocado cubed. Mix and enjoy!

Or simply grab a BBQ chicken and salad!

Shopping list of handy staples:

  • Eggs
  • Frozen peas
  • Frozen spinach
  • Tinned tuna
  • Tinned salmon
  • Frozen salmon
  • Tin of lentils
  • Tin of chickpeas
  • Tin of beetroot
  • Tin of baked beans (go for low sodium varieties)
  • Burgen Soy Lin bread or similar

I hope these options work for you! There are many more out there, and many good sources of information online as well. If you would like to know more, here you can find more information about health alternatives.

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Category: dinner, family dinners, healthy main meals, quick meals

About the Author (Author Profile)

Eucale is a passionate Accredited Practicing Dietitian (APD) who loves food and helping people maxamise their health. She is also a wife and mum and enjoys cooking, running, gardening, and bushwalking.

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