Nothing to eat? These two-ingredient meals from a dietitian will save the day (and the dollars)

When time is precious, the thought of preparing a nutritious meal from scratch can be overwhelming. Not only do we need to ensure we have the ingredients on hand to make a healthy meal, we also need the equipment and creativity to make a meal that is appealing after a long day.

While there are plenty of healthy recipes out there, they are often built using a long list of ingredients, many of which aren’t readily available in our fridge or cupboard.

It is, though, entirely possible to prepare a healthy meal using just a couple of key ingredients. While not overly exciting, these simple options are certainly nutritionally much better than high-fat, high-calorie takeaway and may just make healthy eating that little bit easier.

Stuffed avos

Rich in heart-healthy monounsaturated fat, this superfood is exceptionally easy to turn into a filling meal. All you need to do is stuff half an avocado with some mashed salmon or tuna, and you have a balanced mix of protein and good fats that will keep you full and satisfied for hours. If you want to expand to three ingredients, adding some tinned corn, onion or legumes will bump up the fibre content and boost your daily vegetable intake. All for a meal that costs just $5-$6 a serve.

Egg salad

Despite recent price rises, eggs are still one of the most cost-effective proteins. They are also extremely versatile and can be prepped in advance to make a ready-to-eat protein addition for salads, toast, crackers or wraps. For an even simpler meal that is nutrient rich and filling, combine hard-boiled eggs with smoked salmon for a quick dinner or lunch option. The pairing mixes good fats and protein, and will keep you full and satisfied for hours.

Protein pasta

Supermarkets now have a growing range of higher protein pastas, which you can combine with a vegetable-rich pasta sauce to make a meal that is rich in protein and carbohydrate, and ready in just a few minutes. The benefit of opting for one of the legume-based pastas is that you also get a decent serve of dietary fibre with your pasta. If you want to stretch to three ingredients, throwing in some fresh or frozen vegetables will further boost the nutrient content of this quick and easy meal.

Vegie omelette

Perhaps the quickest and most nutrient-dense simple meal you can make is to whip up scrambled eggs or an omelette and add some chopped tomato or zucchini. It’s also budget-friendly, with an egg-based dish costing less than $3 a serve. It can include a wide range of fresh or frozen vegetables, and if you want to dress it up a little, add cheeses such as feta, goat’s cheese, tasty cheddar or even a creamy brie or camembert.

Tuna and rice

This option is perfect for those with limited access to cooking equipment. Canned tuna comes in a wide range of flavoured options that can be teamed with quick-cook black or brown rice for a nutritionally balanced lunch or dinner option that costs less than $5 a serve. If you can, cook the rice in a glass or ceramic container rather than the packet to minimise your exposure to microplastics.

Chicken and vegetables

The growing range of pre-cut produce available in supermarkets lets you quickly cook up some lean chicken tenderloins or beef strips and serve with pre-cut salad or vegetables for a lean, nutritious meal. While not as cost-effective as some other options, this meal offers at least 20-30g of protein for less than $20, and a dinner that is ready in just a few minutes.

Deconstructed burger bowls

Burgers make handy meals on the go, but they aren’t always the healthiest option. Instead, make your own version by combining a lean burger patty with a mixed salad bag for a lean, vegetable-rich burger bowl. Toss in some croutons for extra crunch, or add your patty and salad to a high-protein burger bun for a nutritious healthy burger option.

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