Fall Back Meal Choices


When it comes to diet, people seem to struggle most when they are tired, stressed and rushed for time. This is the danger time when people look for the quickest and easiest option, often grabbing a ready meal or pizza from the freezer, or rummaging through the drawers for that favourite takeaway menu!

One trick to avoid this is by having a small list of fall back recipes, which only take 10-15 minutes to prepare. Always make sure that your fridge and cupboards are stocked with the necessary ingredients so that you can whip the meal up without having to think about it. Make sure that they include some of your favourite foods as well as being healthy, so that they tempt you away from the takeaway or other dodgy options. Once you make a habit of eating these meals they will be pushed to the front of your mind when you are tired and stressed, making them more of an automatic choice.

As an example, I often use the following recipes when I can’t think of anything else to eat:

Porridge –

Add a cup of oats, a small handful of mixed frozen berries, half a teaspoon of cinnamon and some coconut milk to a pan. Heat until desired consistency and pour into bowl.

Add a small handful of mixed nuts, a small handful of mixed seeds and a squeeze of honey.

Stir through and tuck in!


Omelette –

Heat some coconut oil or good quality butter in a frying pan. Add a sliced onion and fry until softened.

Add selection of sliced vegetables such as peppers, tomatoes, mushrooms, spinach, cabbage etc and cook until starting to soften.

Add choice of feta cheese, smoked salmon or mackerel.

Whisk desired number of eggs in a bowl, season with salt and pepper then pour into pan.

Cook over heat for couple of minutes then place under preheated grill until cooked through.


Chicken and veg –

Cut chicken breast into strips and placed into bowl with small amount of olive oil, honey and piri piri seasoning.

Mix together before placing on baking tray in preheated oven (200C) for about ten minutes, until cooked through.

Chop up selection of veg and steam for about ten minutes – eg, broccoli, cabbage, kale, carrots, courgettes etc.

In a bowl, mash together a ripened avocado, the juice of a lemon or lime, plus a couple of tablespoons of olive oil.

Pour avocado mix over the cooked chicken and veg.








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