FOOD

Here's What Health Experts Eat When They're Feeling Lazy

Phew, they're just like us.

05/01/2017 12:16 PM AEDT | Updated 06/01/2017 5:42 PM AEDT
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Eggs on toast is a winner.

You get home from work, get straight into your comfies and start thinking about dinner. But sometimes you just can't be bothered to get into kitchen and spend an hour (or even 30 minutes, let's be frank) cooking a meal.

It's moments like these when toasties and cereal come in handy, but if you're trying to keep things healthy-ish, what else is there to eat?

Good news -- there's a bunch of pretty nutritious, super quick (and, importantly, delicious) meals you can make when you're feeling lazy. In fact, having a laid back meal every so often is a great way to give yourself a break and form a positive relationship with food.

"There is no such thing as perfection so it is an unattainable goal. Your body needs different things at different times, depending on the season, your mood and what is going on physically," nutritionist Fiona Tuck told The Huffington Post Australia.

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The feeling after a long day when you get comfy and jump into bed.

"Listen to what your body needs and do the best you can to give your body the best foods you can. Congratulate yourself on the things you do well and avoid beating yourself up when things don't go quite to plan."

Zoe Bingley-Pullin, nutritionist, chef and author of Falling in Love with Food, agrees, saying placing pressure on ourselves to meal prep perfectly may result in feeling overwhelmed and cause us to quit, or not start to begin with.

"Something is better than nothing when it comes to meal prep, and small improvements -- such as a serve of protein at lunch or half a plate of vegetables at dinner -- will make a difference to health," Bingley-Pullin told HuffPost Australia.

Besides, there's nothing wrong with treating yourself to a lazy, more indulgent meal every now and again if it means it will help you stay on track.

"Life's a long game. If you are stressed every time you make a meal about how much fat or 'bad carbs' is in your food, this isn't going to make your healthy lifestyle very enjoyable," personal trainer Tegan Haining explained.

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If you want a toasted sandwich every once in a while, enjoy. Everything in moderation.

So, what do the following lazy meals have in common?

"Quick, super nutritious and filling, which means when you fill up on the good stuff there is less desire to snack on unhealthy food," Haining said.

"I like anything that I can cook in five minutes. I have never been a fussy cook so I always prepare meals that are easy and simple to prepare.

"Plus, I know that, although simple, they are nutrient dense and made on a budget, which is how I like to design all my meals."

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Here's what four health experts eat on a lazy night in.

1. Stir fry

"Stir frys are the ultimate in easy cooking, and are quick and easy to prepare," Tuck said said.

"You can make them in minutes, they are tasty and filling, and full of nutrients. Toss chicken strips or tofu in a pan with garlic, chilli and herbs and stir through mixed chopped veggies. I keep mixed frozen veggies in the freezer and cooked quinoa and brown rice for last minute emergencies so there is always something I can whip up when I am short on time."

"I love making a stir fry out of whatever is left in the fridge," Haining added. "The secret is in the dressing and if you know how to do that you can make anything good.

"I like to use tamari, sesame oil, lemon or apple cider vinegar with a bit of my favourite chilli sauce. Chop, fry, smother and serve."

Iain Bagwell
Top with peanuts for crunch.

2. Omelette

"Omelettes are always a super easy healthy option, too. Whip up a couple of eggs and add spinach leaves and some feta cheese for a protein fuelled, nutritious meal," Tuck said.

3. Porridge

Yep, even health experts have brinner sometimes.

"Otherwise if I really don't have anything I would make a pimped-up porridge with gluten free oats, coconut milk, flaxseed meal, coconut flakes and some frozen berries," Haining said.

4. Pasta

Pasta lovers, you can cook a quick, yummy dish with just a few ingredients and minutes.

"Try wholemeal pasta tossed with a quick pesto, veggies and salmon or leftover roast meat," Bingley-Pullin said.

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Sub spaghetti for zucchini noodles for a lighter option.

5. Frittata

"My go-to, because I'm a three-egg-a-day person and we've got chooks, is a frittata," nutritionist Anthony Power told HuffPost Australia.

"Whisk up three eggs, throw in a handful of broccoli, a dash of cream, a bit of chorizo or pancetta, and that's perfect."

6. Scrambled eggs

"Or even just scrambled or fried eggs," Power said. Put some cheese on top and jazz it up with herbs (like oregano or thyme) to make it interesting."

Bingley-Pullin also recommends trying this top combo.

"Scrambled eggs or tofu with spinach, herbs and feta," Bingley-Pullin said.

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Serve with some tomatoes and greens for colour and extra nutrition.

7. Salad

Before you stick up your nose, try these delicious salads using your favourite ingredients.

"Haloumi or feta cheese with roasted vegetables, or leftover chicken or roasted beef made into a Thai salad," Bingley-Pullin said.

8. Steak

If you love a good steak, opt for a high quality cut and serve with salad.

"There's nothing wrong with a good piece of steak or chicken. When you have that piece of meat, make up a really quick salad and a cream or gravy sauce," Power said.

"Make sure the animals are eating grass and they're happy and healthy animals, and know where they come from."

Will Heap

9. Miso soup

If you feel like a dish that will warm you up from the inside out, buy some miso from the supermarket (or health food store for organic versions) and make yourself a delicious soup packed with veggies and tofu.

"Try homemade miso soup with mushrooms," Bingley-Pullin said.

10. Dessert

"Dessert would be raspberries with a dash of cream, or 90 percent dark chocolate," Power said. "And of course a good Australian red wine."

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There's always room for dessert.

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