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  • Dina Hass

5 easy ways to maximise nutrition with limited time, energy or mobility.

For people with additional challenges such as limited time, energy or mobility, eating well doesn't need to be a stressor in your life. Some nutrition advice can be unrealistic for some and can feel overwhelming. Whether you have a disability, you're a busy parent or you work long hours, these simple tips can help you maximise nutrition with minimal effort and can easily fit into your busy lifestyle.

Utilise pre-cooked, pre-chopped and pre-washed ingredients

There is absolutely nothing wrong with making mealtimes easier for yourself with pre-prepped ingredients. They can sometimes be slightly more expensive but not always. And if it means you’re more likely to eat a nourishing meal while saving you precious time and energy then it's worth it. My favourites are pre-washed rocket leaves, pre-cooked quinoa and pre-chopped onion. Life’s too short to cry over chopping an onion!

Cook once, eat twice

It is hardly any extra effort to double up your ingredients when cooking a meal and you’ll have a zero-effort meal for another day. It can even work out cheaper to buy bigger packs of ingredients. Store half in a tupperware in the fridge and reheat the next day for breakfast, lunch or dinner. Or store in the freezer for another day if you don’t feel like eating the same thing two days in a row.

One-tray roasting

There is nothing easier than a one-tray meal. Invest in a large baking tray, arrange a colourful variety of veg on the tray, drizzle with a little olive oil, sea salt and black pepper and bung in the oven. Job done. My go-to one-tray meal is salmon fillets drizzled with soy sauce and honey with tenderstem broccoli and butternut squash (pre-chopped of course). A well rounded balanced meal containing essential fats, antioxidants, complex carbs and protein, all on one tray.

Stock up on non-perishables

Keep a supply of tinned, jarred and frozen foods handy so you can always make a meal when you've run out of fresh food and don’t feel like going to the supermarket. These last for months and can be just as healthy as fresh foods, as long as they don’t contain added salt or preservatives. For example, add some frozen prawns and frozen veg (broccoli and red peppers) to a curry, using a jar of pre-made red curry paste and a tin of coconut milk. Delicious!

Add an easy nutrient boost

Utilising herbs, spices, seeds and condiments like vegetable dips and pickles are an easy way to add a nutrient boost, as well as big flavour to your meals with minimal effort. Don’t underestimate the antioxidant power of tiny ingredients such as garlic, ginger, turmeric, cinnamon and sesame seeds. My top nutrient boosting ingredients are kimchi, seaweed sprinkles and zaatar spice mix. They go on everything!


As a working mum with a disability, I'm all about making nutrition accessible and achievable for people with limited time, energy or mobility. Download my free '5 minute meals' ebook containing 12 delicious and balanced recipes with minimal cooking and prep or book a free call with me for more personalised support.

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