Fast Food You Can Make In a Flash

Nutrition // Lisa Donaldson // 25 August 2016

If you’re one of those people who barely has time to cook then you need to read this. Let me help you get some more nourishing food on the table in less than 15 minutes. It can be done!

Break The Fast!

Many experts agree that breakfast is the most important meal of the day. It helps get the body firing after a long period without any fuel. Here are some fast choices to get your body off to the right start. After all, that café banana bread you’ve been scoffing is actually CAKE – and cake isn’t breakfast.

Fast Breakkie Options

  • Untoasted muesli, skim milk, berries and 2 tbs natural yoghurt.
  • 1 thick slice of raisin toast with sliced banana and ricotta.
  • 1 tub of yoghurt, a piece of fruit and a handful of almonds.
  • 2 scrambled eggs (whisked with a little milk and microwaved for 2 minutes) with a slice of grainy bread and sliced tomato. Or try our Poached Eggs with Chickpeas & Dukkah recipe!
  • Banana smoothie – blitz 1 banana, skim milk, 1tsp chia seeds, 2 tbs natural yoghurt, cinnamon and 1/3 cup of oats. Sweeten with a little honey if required.

Also read: 10 Meal Prep Tips For Busy Parents

The Lunch Rush

It’s important that you consume a little more at lunchtime than a chocolate bar and a coffee. A poor lunch will inevitably lead to late afternoon ‘hangries’. That lunch will also fuel your brain, so refuel at lunch the right way!

Speedy Lunches

  • Make a wholegrain sandwich with pre-washed salad mix, sliced lean ham or turkey, sliced tomato and avocado. Or try a wrap from our eBook!
  • Microwave a soup (you’ve previously made and frozen) with a slice of wholegrain toast spread topped with ricotta.
  • Make a salad using pre-washed salad mix, toss through some drained 4 Bean Mix, sliced tomato, some lean meat and a sprinkle of feta.
  • Make a fast rice salad using a 30 second microwave pack of brown rice,  a tin of flavoured tuna and a handful of pre-washed baby spinach, a diced cucumber and some olives.

Also read: Hidden Calories in Takeaway Lunches

Dinner Winners

Grabbing a take-away meal once a week isn’t an issue, but when it becomes a daily affair, you’ve got to realize it’s not always good for the waistline. So here are some ideas for some fast meals you can whip up after work.

Quick Dinner Ideas

  • Shop bought chicken (skin off) and a pre-washed salad mix or a steam fresh pack of microwave vegetables.
  • An omelette – whisk two eggs, add some mushrooms, baby spinach, tomato and a little feta. Serve with a slice of wholegrain toast.
  • A stir fry using a pre-chopped stir fry vegetable mix (found in the vegetable section of the supermarket) with some pre-cut or minced lean meat. Flavour with some soy, chili, coriander or herbs/spices of choice.
  • Healthy steak sandwich – Pan fry or grill a lean ‘minute steak’, add some pre-washed salad mix, some tomato, cucumber, avocado and add some spicy salsa. Pack it all on a wholegrain roll or warm grainy toast.

Fab, Fast Snacks

Yoghurt, nuts, fruit and vegie sticks with hummus.

Organisation Is Key

Lastly, I recommend every now and again doing a weekend cook-up. Meals that can be frozen and taken to work for lunch, or heated up quickly after work in the evenings are great to have on hand! Bottom line is, meals don’t have to take hours to prepare. Having some healthy fast meal ideas at the ready is perfect for those times when you have no time.

Nutrition Banner



  1. uma prasad Reply

    Absolutely practical and easy. I should have no excuse now .
    Thanks a lot Mish Regards

  2. Lily Te Rangi Reply

    Hi Mish,
    Do you cater for people of my age 69yrs

    1. Leila Nemra Reply

      Hi Lily – We sure do! We have had people from 15 to 76 using the program. At 12WBT we strongly believe that age shouldn’t limit you when it comes to becoming fit and healthy. We have a specific Fitness Program called Fit for Fifty which may be suitable for you, and we also have our Move and Move 2 Fitness Programs which are designed for those people who have never exercised before, haven’t exercised in a long time or who have injuries and/or health concerns that requires them to introduce a fitness routine very gently. You also have the ability to modify these exercises if you do have any limitations or injuries.

      Hope to have you on board soon Lily!

      All the best,
      12WBT Support Crew

    2. Rhonda Reply

      Hey…..Lily Te Rangi….congratulations on taking back control of your life, your fitness and healthy weight goals at 69 yo!
      I’m around the same age (approx) & for me, its important not to be “ageist” our age is simply a number, that’s all…ie important we dot use “our age” as an excuse…
      I soon realised we don’t need “special” catering!!! That could be another excuse creeping in if we let it!
      Nutrition, wholesome food, well chosen and mindfully prepared is the same for all of us, regardless of age!
      Keep up the good work, follow the program & adjust it as needed to accomodate the exciting time of our lives we find ourselves in!

  3. Gillian Reply

    Hi mish so excited about starting new runners and tracks
    Pants let the fun begin a wedding in tassie in six weeks so going to work extra hard thank you everyone cheers

  4. Teresa Reply

    I’ve been rubbish this round. Have hardly stuck to the ‘plan’ at all and have only exercised once (and I love exercising). I’ve not been organised enough, I’m almost sure that has been the problem. Starting this just before we moved and in the middle of birthday ‘season’ was probably not a good idea either. I wish I’d seen though the Fast Food You Can Make in a Flash a lot earlier.

Contact Us directly if you have a specific question.

Share a comment

Your email address will not be published. Required fields are marked *