Although reconciling a busy schedule and a balanced diet is not easy, it is nevertheless possible to achieve it by focusing… on everyday ingredients and quick cooking.
On busy evenings, anticipation remains the key
After a long day at work, we often dream of a comforting meal… without spending an hour in the kitchen. And this is where the difficulties begin.
“When nothing is anticipated, we easily turn to what is quickest: a pasta dish without accompaniments, a bowl of cereal, a sandwich eaten standing up or the temptation of delivery, often rich in fat, salt and sugar, but poor in essential nutrients,” recalls Julie Boët.
The problem is obviously not to have fun occasionally, but when these solutions become the norm, “they end up creating unbalanced meals”, she continues.
The key to avoiding this? Anticipate. Either by preparing certain elements in advance (batch cooking, vegetables already cut, portions of protein in the freezer), or by focusing on express, simple, but well thought-out recipes. “You can definitely cook a balanced meal in 10 to 15 minutes if you have the right reflexes and a few basic ingredients on hand,” confirms the dietitian.
As a reminder, a balanced meal is not complicated (no one really spends four hours in the kitchen on a Monday evening). It must only be composed of:
- quality proteins (animal or vegetable) to maintain muscle mass and satiety;
- complex carbohydrates for energy (wholemeal pasta, quinoa, cereal bread, sweet potato, etc.);
- good quality lipids, essential for hormonal and brain functioning (olive oil, seeds, avocado, fatty fish).
“Add in vegetables for fiber, vitamins and minerals, and you have a complete meal that is truly nourishing, without the heaviness or frustration,” assures Julie Boët.
Frozen food, an option not to be ignored
If you lack the time or desire to cook… go for foods that are simple to cook. A few slices of ham, eggs or canned mackerel/sardines – and that’s it.
“For vegetables, frozen remains the best option because you don’t need to take the time to peel or cut your food. For starchy foods we often think of pasta and rice but a bag of wholemeal semolina is also a good option to give you variety”, relates the expert.
Our dietician’s 4 express recipes to copy
If you had to keep in mind only 4 quick recipes for weeknights, these would be them – tasty and balanced.
Omelette with vegetables and feta
Beat two eggs, add already cooked or frozen vegetables (spinach, peppers, zucchini), a little crumbled feta, herbs, pepper. Serve with a slice of wholemeal bread or a small steamed potato. Proteins, good lipids, complex carbohydrates: it’s all there!
Pan-fried salmon, broccoli and brown rice
Cook a salmon steak in the pan or in the oven for 8 to 10 minutes. Meanwhile, reheat already cooked rice (batch cooking) or in a cooking bag, and sauté frozen broccoli or sautéed vegetables with a drizzle of olive oil. Season with reduced salt soy sauce or lemon.
Chicken, raw vegetables and hummus wrap
Garnish a whole wheat tortilla with strips of roasted or sliced chicken (leftovers or quick pan-fried version), raw vegetables (grated carrots, cucumber, salad), a spoonful of hummus or Greek yogurt with mustard. Roll, it’s ready. Easy to take away or eat in front of a series.
Pan-fried lentils, cherry tomatoes and mozzarella
Heat a portion of lentils (canned or already cooked), add cut cherry tomatoes, a drizzle of olive oil, herbs, and a few pieces of mozzarella and smoked tofu for the 100% vegetable version. Serve with quinoa or wholemeal bread.
“These recipes require no special equipment or rare ingredients, just a little organization and the desire to take care of yourself, even when time is short. Because eating well in the evening is not a question of perfection, but of balance and simplicity!” concludes Julie Boët.