10 Staples For Quick and Healthy Meals in No Time

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1.  Frozen vegetables: Frozen vegetables can contain more vitamins and minerals than fresh as they are frozen quickly after harvesting. They’re great for adding to pasta sauces. Combine with a little tomato sauce, add a can of tuna and use to top a plate of wholewheat pasta. Sprinkle with a little parmesan. Try alternatives to wheat pasta such as corn or spelt.

2. Thai green curry paste & a can of coconut milk: Stir-fry an onion or a finely sliced green pepper in 1tbsp of olive oil for a couple of minutes. Cut four chicken breasts into slices and add to the pan. Add 3tbsp of Thai green curry paste and cook for one minute, stirring. Add a 400g can of coconut milk and simmer gently for 15 minutes. Meanwhile cook some rice – easy cook, brown is a healthy option. Finish with a little chopped coriander or parsley and top with a few chopped cashews.

3. Frozen prawns: Defrost in small amounts for speed or take from the freezer and leave in the fridge before going to work in the morning. Add a little natural yoghurt or low-fat mayonnaise and tomato sauce for a tasty sandwich, use in a curry (see above) or as a topping for a baked potato. 

4. Box of free range eggs: It’s hard to beat eggs for a quick and easy supper. Scrambled, poached or boiled or served as an omelette with some added vegetables plus a side dish of colourful salad, and some fresh wholewheat or rye bread.

5. Continental touches: Olives add flavour to all kinds of sauces, whilst sun-dried tomatoes pep up a tomato sauce. Fresh chilli and garlic will also add more bite to your evening supper!

6. Individually wrapped and frozen chicken breasts: These can be defrosted one at a time, cubed or cut into strips and added to vegetable stir fries or curries. Serve with easy-cook brown rice or buckwheat noodles and a shake of Tamari wheat-free soya sauce for added flavour.  

7. Tortilla wraps: Great bases for a quick, alternative sandwich. Spread with hummus, add some crunchy salad vegetables, a couple of slices of chicken or turkey or some mixed beans, a dash of Tabasco, roll and eat!!  

8. Risotto rice: a simple risotto can be ready in 20 minutes. The following combinations work well: 


  • Cooked chicken, peas, grated parmesan and a handful of fresh basil 
  • Prawns, sun dried tomatoes and grated parmesan 
  • A bag of fresh spinach, grated parmesan and a small knob of butter 
  • Spicy sausage, diced red and green peppers and grated parmesan.


9.  Herbs, Spices and Condiments:  Keep the following in your cupboard or freezer and you’ll always be able to add instant flavour to your cooking: paprika, mixed herbs, chilli powder, chicken or vegetable stock cubes or bouillon, balsamic vinegar, virgin olive oil, low-fat mayonnaise, wholegrain mustard, minced garlic, sun dried tomatoes in oil, tomato puree, black bean sauce, Tamari sauce and curry paste.

10.  Beans & Pulses: Cheap and easily available, beans (kidney, aduki, flageolet, mung, canellini, broad, haricot) and pulses such as lentils are high in protein and fibre and low in fat. Keep a few cans in your cupboard, open, rinse thoroughly and add to salads, soups and stir-fries. Use in place of meat in some of your favourite casseroles and oven dishes or as a topping for baked or sweet potatoes.


Tasty Toppings for Baked Potatoes 

You can cook a potato in the microwave. Once it’s almost cooked, put it in a preheated oven for 10 minutes to finish it off. Rub a little olive oil into the skin for a crunchier texture and pierce all over before cooking. Eat with a large, colourful salad and one of the following ideas for toppings:

  • Low sugar baked beans and grated cheese
  • Mixed beans with vinaigrette dressing
  • Tuna, red onion and pepper: Finely chop some red onion and some red pepper and add a small can of tuna drained. Mix in a little natural yoghurt or low-fat mayonnaise and season with freshly ground black pepper. 
  • Mushrooms cooked in a little natural yoghurt or cream
  • Prawns with natural yoghurt or low-fat mayonnaise: defrost a few frozen, cooked prawns, heat thoroughly and mix with a little natural yoghurt or low-fat mayonnaise and tomato puree. Grind over some black pepper and add a squeeze of lemon.
  • Curry: a great way to use up any leftovers
  • Home-made coleslaw: using a little onion, white cabbage, carrot and natural yoghurt or low-fat mayonnaise or vinaigrette dressing.


Things to do with Bread

A supper based on bread can be healthy and filling if you start by thinking about the type of bread you use.  Wholegrain or wholewheat is a healthy choice with plenty of fibre and some protein. For a more interesting sandwich try tortilla wraps or bagels, ciabatta, foccacia, pitta, sourdough, rye, pumpernickel ……. or any other bread you fancy.  Take a close look in your local supermarket or at the baker. Or, make your own.


Tasty Fillings or Toppings: 

  • Hummus and freshly grated carrot: particularly tasty with warm ciabatta, foccacia or pitta.  
  • Sun-dried tomato and mozzarella ciabatta: split a ciabatta roll, add a few slices of mozzarella on one half, top with some chopped sun-dried tomatoes, replace the other half of the bread and toast in a sandwich maker or under the grill for a few minutes, until the cheese is melted. Or toast open for a lighter meal.
  • Bean and hummus wrap: spread some hummus over a tortilla wrap, add some sweetcorn, kidney beans and chopped red pepper with a dash of tamari or tabasco sauce. Roll up, slice and enjoy.
  • Salmon and cream cheese bagel: Split and toast a bagel, spread a layer of low-fat cream cheese and top with some smoked salmon and a little paprika and lemon to finish.
  • Chicken and pesto pitta: a great way to use up any leftover chicken. Slice a wholewheat pitta in half and warm in a toaster. Open out each half to create pockets, spread with some green pesto. Fill with chopped chicken and shredded lettuce. 


Quick Sauce Recipes for Fish, Meat, Pasta, Rice or Vegetables  (Serve 2-3 people)


Tomato and Basil

  • Fry a chopped onion in a little olive oil, add 2 chopped garlic cloves and fry until softened 
  • Pour in two cans of chopped tomatoes and stir. Cook for about 30 minutes. Roughly chop a handful of basil leaves and add most of them to the pan
  • Season with salt and pepper and sprinkle the remaining basil over the finished plates. 


Salmon and Crème Fraiche

  • Fry a chopped red onion in olive oil, add a chopped garlic clove and fry for 1-2 minutes 
  • Add four or five chopped, sun-dried tomatoes and a tub of light crème fraiche 
  • Drain and remove any skin or bones from a small can of salmon and add this to the pan 
  • Simmer gently for about 5 minutes 
  • Serve with pasta spirals or tubes.


Easy Bolognese Sauce

  • Fry a chopped onion and a chopped celery stick in olive oil until softened
  • Add a finely chopped carrot
  • Add 500g of minced beef and cook until it has browned
  • Add a can of chopped tomatoes, half a can of water, a dash of red wine and a good pinch of dried thyme and oregano
  • Bring to a simmer, cover the pan and cook for about 30 minutes, until the sauce has reduced