Nutrition

Easy Meals Shopping List

Keep a rotation of meals you don't have to think about. Every item here is grab, heat or throw-together, nothing that takes longer than 10 to 15 minutes.

How this works: you don't need to cook from scratch to eat well. Cooked chicken instead of raw breast, frozen jacket potatoes instead of boiling one, rice pots instead of cooking rice. Mix one from each category below and you've got a meal. Tick items off as you shop.

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Protein grab and go

Cooked chicken pieces (packet)

Straight in a wrap, salad or rice pot, no cooking needed.

Frozen chicken skewers

Oven or air fryer, 12 to 15 minutes.

5% fat beef burgers (frozen)

Grill or air fryer, done in 10 minutes.

Salmon fillets (frozen, individually wrapped)

Oven bag, 15 minutes, no prep.

Tuna pouches

Zero prep, great with a rice pot or on a bagel.

Eggs

Boiled, fried or scrambled on toast, 5 minutes.

Whey protein powder

Shakes, or stirred through porridge or yoghurt.

Heck chicken sausages

Grill or air fryer, 12 minutes, high protein.

Bacon medallions

Lean cut, grill or dry fry in a few minutes.

Protein snacks between meals

Grenade protein bar

20g+ protein, keeps in a bag or the car.

Ufit protein shake (ready to drink)

Fridge to hand, no shaker needed.

Boiled eggs (pre-cooked packet)

Grab two from the fridge, zero cooking.

Cottage cheese pot

High protein, ready to eat, add fruit or pepper.

Light cheese snacks (Babybel Light or similar)

Small hit of protein between meals.

Beef jerky

Zero prep, high protein, keeps in a bag or car.

Carbs 10 to 15 min, tops

Frozen jacket potatoes

Microwave from frozen, 10 minutes, no boiling or oven.

Microwave rice pots

2 minutes, no pan to wash.

Sourdough or wholemeal bread

Toast it, egg on top, done.

Bagels

Cooked chicken or eggs, straight in.

Low calorie wraps

Fill with cooked chicken, salad and light mayo.

Quick cook pasta

8 to 10 minutes, add mince or tuna and a sauce.

Porridge oats

2 minutes in the microwave, add fruit or whey.

Veg & extras bulk it out

Frozen mixed veg or stir fry veg

Straight in the microwave, no chopping.

Bagged salad

Rinse and serve, done.

Peppers and spinach

Handful in a wrap or on the side, no prep needed.

Air fryer chips

12 to 15 minutes, good swap for a jacket potato.

Dairy & snacks grab from the fridge

0% Greek yoghurt

High protein, low calorie, add fruit or granola.

Flavoured protein yoghurts

A treat that still hits your protein target.

Fresh fruit

Banana, blueberries, apples. No prep snack.

Semi-skimmed milk

For porridge, coffee, protein shakes.

Sauces & seasoning use freely

Light mayo

Wraps, bagels, salads.

Sweet chilli sauce (or similar)

Lifts chicken, rice or a jacket potato.

1 cal cooking spray

Swap out oil and butter where you can.

Seasoning of choice

Use sauces and seasoning freely, they're not the problem.