5 Days of Easy ZERO Slim & Healthy Meals Using Less Than 10 Ingredients!

5 Days of Easy ZERO Slim & Healthy Meals Using Less Than 10 Ingredients!

 

The working week weight gain is something most accept. Grabbing the easy and greasy take away on the way home may seem like the best choice until the extra kilos start to creep onto your waistline. If you are like many of us eating healthy which are friendly on the wallet can be a challenge. I am here to help you use 8 main ingredients which you can easily buy at the supermarket to prepare 5 quick, easy and healthy dinner meal options.

Step 1: Make a list.

The amount you will need to buy will depend on the number of people you are cooking for.

  1. ZERO Slim & Healthy Noodles, rice and fettuccini.
  2. Whole grain equivalent of the ZERO Slim & Healthy Range e.g. brown rice, whole grain pasta or noodles
  3. Leafy Green: baby spinach, rocket etc.
  4. 4 bags of assorted frozen vegetables (you can select your favourites here and bonus they are pre-cut up and still hold the same, if not more nutrients than fresh vegetables)
  5. Low fat cheese
  6. Lean meat: skinless chicken breast and kangaroo meat are my favourite as kangaroo is a very lean meat and good for your cholesterol levels.
  7. Beans: kidney beans or mixed beans.
  8. Onions
  9. Eggs (go for free range if possible)

Why whole grain and ZERO Slim & Healthy? This way you achieve a balanced diet by still giving your body a serve of whole grains in the meal but if you enjoy eating and want more by adding the ZERO Slim & Healthy varieties it will help fill you up without filling you out!

The little extras:

  1. Seasoning salt and pepper
  2. Extra Virgin Olive oil
  3. Tomato Paste/Sauce

Step 2:

Prepare most of the meal before the meal itself to minimise the time preparing and cooking the food. I recommend choosing Sunday and take the time to enjoy the experience.

  1. Cook all the meat (try using extra virgin olive oil over a saturated fat oil). Then store all days but the meal for that night in the freezer. Remember when thawing meat it should be on the bottom of a fridge to minimise the risk of food poisoning.
  2. Cook the pasta/rice and store in the fridge.

Step 3: Prepare!

Day 1

Meatless Monday: Vegetable Frittata

Ingredients:

  1. Eggs
  2. Vegetables
  3. Onion
  4. Cheese
  5. Leafy Greens

Method:

  1. Cook onion in a pan with extra virgin olive oil
  2. Using microwave cook a bag of vegetables
  3. In a pan cover the bottom with egg white
  4. Add vegetables and onion
  5. Cover the rest of the mix with egg white
  6. Add low fat cheese
  7. Cook until ready
  8. Serve with leafy greens as a side salad drizzled with some olive oil on top.

Day 2

Mexico Madness!

Ingredients:

  1. Beans
  2. Low Fat Cheese
  3. Leafy green
  4. Onion
  5. Lean meat
  6. ZERO Slim & Healthy Rice and whole grain brown rice

Method:

  1. Cook the onion in olive oil.
  2. Add the tomato paste/sauce
  3. Add beans and/or lean meat
  4. Add whole grain rice to a pot of boiling water with a pinch of salt, cook until al dente
  5. Heat Slendier rice in the microwave for at least 1 minute and drain
  6. Serve half a cup of brown rice on a plate and a serve of ZERO Slim & Healthy rice, add the mix and cheese on top with the leafy greens on the side with a drizzle of olive oil. Enjoy!

Day 3

Soup’s Sup!

Ingredients:

  1. Onion
  2. Tomato Paste/Sauce
  3. Beans
  4. Vegetables
  5. Cheese
  6. ZERO Slim & Healthy Noodles and whole grain equivalent

Method:

  1. Cook the onion in extra virgin olive oil until brown.
  2. Prepare a pot of boiling water with a dash of salt
  3. Add a serve of ZERO Slim & Healthy noodles and half a cup of whole grain noodles, onion, beans, tomato paste/sauce and vegetables into the pot.
  4. Serve with cheese on top and add salt (sparingly) and pepper if desired

Day 4

Stir Fry Happy.

Ingredients:

  1. Lean meat
  2. Vegetables
  3. Onion
  4. ZERO Slim & Healthy Rice or Noodles and whole grain equivalent
  5. Egg

Method:

  1. Cook the onion using olive oil in a pan
  2. Add the vegetables to the pan and cook until soft.
  3. Add lean meat until brown each side
  4. Add egg
  5. Add whole grain fettucine to a pot of boiling water with a pinch of salt, cook until al dente.
  6. Heat rice or noodles in microwave for a minimum of 1 minute and drain.
  7. Plate with half a cup of whole grain rice or pasta and a serve of ZERO Slim & Healthy rice or pasta underneath and fried vegetable and meat mix on top. Season as desired. Enjoy!

Day 5

Parmigiana Goodness!

Ingredients:

  1. Lean meat
  2. Onion
  3. Vegetables
  4. ZERO Slim & Healthy Rice and the whole grain equivalent
  5. Cheese

Method:

  1. Cook onion in olive oil until golden brown
  2. Add vegetables and grill until soft.
  3. Cook meat in a separate pan in olive oil and a pinch of salt and pepper
  4. Add cheese on top of meat
  5. Warm ZERO Slim & Healthy rice in microwave for a minimum of 1 minute and drain.
  6. Cook brown rice in a pot of boiling water with a pinch of salt until al dente.
  7. Plate and serve with half a cup of brown rice, a serve of ZERO Slim & Healthy rice, vegetables and meat on separate parts of the plate. Enjoy!

Take home message: By being savvy and preparing just a few ingredients, getting through winter with a healthy and happy body can be manageable and even enjoyable!

Ashleigh Feltham, Accredited Practising Dietitian and owner of Feed Your Future Dietetics believes everyone deserves to live a life of health and wellness. She is passionate about helping people achieve their highest quality of life through nutrition, mental health and exercise.

Website and Instagram and Facebook pages can be found at @FeedYourFutureDietetics 

 

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