It’s no secret that we are huge fans of home cooking.
There’s nothing quite like spending an afternoon in the kitchen, prepping fresh ingredients for nourishing meals to enjoy throughout the week. However, life can often throw curveballs our way!
As busy business owners and mums, juggling life’s demands can sometimes make it challenging to find the time for a proper kitchen cook-up. With the convenience of UberEats just a few clicks away, our best intentions can easily fall by the wayside.
If you find yourself in a similar position at times, we have a solution.
But fear not, because we have a solution: the humble microwave meal.
Despite the bad rap microwave meals have received over the years, there are certainly gems among the rubble. Today’s offerings in supermarkets and online boast high-protein, wholegrain options that are nicely portioned and can fit within a family budget. Keeping a stash of these meals in the freezer serves as a great backup plan for those hectic days when you have nothing prepared and takeout is beckoning.
Navigating the pre-made-meal section of the supermarket can be overwhelming. While it’s true that some of these meals are loaded with unhealthy ingredients, we’re here to guide you towards making better choices.
Here are some tips for making smarter choices
1.Nutrition
is number one when it comes to choosing a microwave meal. It’s not about analysing every single number and calorie on the nutrition panel, but knowing what to look for and what to avoid.
As a general rule, a meal with energy around 2000 kJ, hitting 20g of protein and sodium less than 400 mg per 100g is an excellent starting point. Our tip is to look up the product online before going in store, so you have a general idea about which meal selection you might choose from. Nutrition Information Panels are listed on the websites of most major supermarkets, so come prepared with a shortlist to make your shopping experience a smooth one.
Our guide to navigating the Nutrition Information Panel is listed below. Coles Perform, My Muscle Chef and Lite N Easy are all brands that boast a wide range of meals with excellent nutritional options.
2. Look for Vegetables
Few Australians are hitting the recommended (five) servings of vegetables per day and microwave meals can help bridge that gap. Look for meals with at least 2 servings of veggies and pay attention to the variety of colours in the meal. We love the Supernature wellness bowls for this reason, as well as the colourful spread of products by Salad Servers. If youre chosen meal falls short on veggies, consider adding some of your own, such as baby spinach or some cherry tomatoes.
3. Look brands that prioritise sustainability in their packaging.
Brands like Dineamic and Soulara boast a carbon-neutral impact with significant reductions in plastic in the packaging of their meals. In addition, these brands consider water usage, wildlife impact and land use as key pillars to a healthy meal. Another tip is to remove your meal from the plastic container and put it in a bowl before eating to limit indirect plastic consumption. This will also make you feel less like you’re on an aeroplane and more like you’re enjoying a nourishing meal.
For more insights on microwave meals, tune into our episode, ‘Dietitian’s Verdict on Microwave Meals’ on The Biting Truth podcast. We share additional tips and reveal more dietitian-preferred choices to add to your supermarket list.
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