Healthy meals can be quick and easy. Here’s a few ideas to get you going.

At the end of a busy day you get home to empty cupboards, hungry families, no energy and you’re starving – it’s too easy to make bad decisions on what to eat; takeaways and fast food seem an easy option.

Evening meals can be healthy and appetizing for all the family and don’t need to take up all your evening to prepare.

Plan Your Menu

The key to healthy evening meals is a little pre-planning. Make a rough list of meal ideas for the week. The tips below will guide you towards healthy eating choices. Take your list with you when you go shopping – and ensure you have all the necessary ingredients to hand.

Make It Enjoyable

Use preparing your evening meal as a time to unwind; cook and relax at your own pace. Now you’re organised, you’ll find cooking is no longer a chore. Why not use the opportunity to get the family involved – assign the smaller tasks like setting the table, pouring the drinks, stirring the pan – and enjoy a new feeling of calm!

Add Variety

Plan a variety of different main meals using lean meats; skinless chicken or turkey breast; oily fish – such as tuna, mackerel, salmon; and vegetarian substitutes. Try some different side dishes such as rice, pasta, cous cous, jacket potato, bread or salad. And aim to eat different vegetables with each dinner.

Try Different Cooking Methods

• Get into the habit of grilling, poaching, steaming or baking foods.
• Try steaming or stir frying your vegetables to retain nutrients.
• Use oil sprays or olive oil to cook with.
• Drain off any excess fat. Fat will rise to the top of dishes and can be removed.
• Use lower fat / lower calorie alternatives in recipes –

Find New Flavours

Fat can add flavour to foods. Experiment with different herbs, spices and condiments to find new flavours and tastes.

Use Your Freezer

When you have time, double the recipe so you have enough to freeze for another day, when time is short. Casseroles, stews, soups can all be frozen for another day.
Delicious dinners are possible – low in fat and sugar – open up the doors to discover new ways of cooking and new recipes to keep your weight loss goal on track.

For more nutritional advice contact Jacky on 07958 442382 or visit my nutrition and wellbeing pages