Bean & rice bowl
Ingredients: Beans, cooked rice, mixed vegetables and salsa.
Warm the beans and vegetables. Spoon them over cooked rice, then add salsa.
Easy swap
Try chickpeas instead of beans, or use a microwave rice pouch.
Simple Meal Ideas
Cooking at home? Start with one of these six easy meals and adjust the portions to suit you.
Eggs on toast
Ingredients: Eggs, whole-grain bread, tomatoes and a little cooking oil.
Cook the eggs how you like them. Toast the bread and serve with the tomatoes.
Easy swap
Add spinach to the eggs, or use a tortilla instead of toast.
Yogurt, oats & berries
Ingredients: Plain Greek yogurt, rolled oats, berries and a spoonful of nut butter.
Stir the oats into the yogurt and top with berries and nut butter. Leave overnight in the fridge if you prefer softer oats.
Easy swap
Use a soy yogurt or seed butter if that suits you better. Check the label because protein amounts vary.
Chicken & avocado wrap
Ingredients: Cooked chicken, a tortilla, avocado and shredded cabbage.
Slice the cooked chicken and avocado. Add them to the tortilla with cabbage, then fold and roll.
Easy swap
Use leftover cooked turkey, or chickpeas for a meat-free version.
Tofu & vegetable noodles
Ingredients: Firm tofu, noodles, frozen vegetables and your favourite stir-fry sauce.
Cook the noodles as directed. Pan-fry cubed tofu, add the vegetables and cook through, then toss with the noodles and sauce.
Easy swap
Use rice instead of noodles. Pick a sauce you enjoy and add a little at a time.
Tuna baked potato
Ingredients: A potato, canned tuna, plain yogurt and sweetcorn.
Bake or microwave the potato until soft. Mix drained tuna with yogurt and sweetcorn, then spoon over the split potato.
Easy swap
Use mashed beans instead of tuna, or serve the filling in a sandwich.
Make it fit your day
These are meal ideas, not calculated macro totals. Your ingredients, brands and portions determine the numbers.