30 Easy to Prepare Meals: Your Ultimate Guide to Nutritious Dinners Without the Fuss
Ever found yourself staring into the fridge at 6 pm, wondering how you'll conjure up something nutritious before hunger wins? You're certainly not alone. Between work demands, family commitments, and the general busyness of modern life, finding time to cook wholesome meals can feel impossible. The good news is that easy to prepare meals don't have to mean sacrificing nutrition or flavour. In this guide, we'll explore 30 delicious options plus practical strategies to get balanced dinners on the table without spending hours in the kitchen, so you can spend more time on the things that truly matter.
Why Australians Are Embracing Quick and Nutritious Meals
The demand for convenient meal solutions has grown significantly across Australia. Research from IBISWorld shows that the prepared meals industry has experienced consistent growth, reaching approximately $1.9 billion in 2025. This reflects a broader shift in how Australians approach mealtime.
Convenience Meets Nutrition for Busy Australians
Several factors drive this trend. According to the Australian Bureau of Statistics, there were 13.8 million people employed in February 2023, and the 2020 General Social Survey found that one-third (33%) of Australians' always' or 'often' feel rushed for time. Together, these findings indicate many households lack the bandwidth for elaborate cooking.
But here's the thing, convenience doesn't have to come at the expense of quality. The key lies in finding solutions that deliver both time savings and genuine nutritional value.
What Makes a Meal Quick Yet Nourishing?
Before diving into our 30 meal recommendations, it's worth understanding what separates a genuinely nutritious quick meal from something that merely fills you up. According to the Australian Dietary Guidelines, a balanced meal should incorporate foods from multiple food groups in appropriate portions.
The Building Blocks of a Balanced Plate
Guidance from Eat for Health recommends structuring your meals around the Five Food Groups:
- Vegetables and legumes/beans: Fill at least half your plate with a variety of colours and types.
- Fruit: Include a serve of fresh fruit each day.
- Grain (cereal) foods, mostly wholegrain or high-fibre: Choose options like oats, brown rice, quinoa, and wholegrain bread.
- Lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans: Add a lean protein source to each meal.
- Milk, yoghurt, cheese and/or calcium-fortified alternatives: Include a serve to support bone health, such as plain yoghurt or fortified soy milk.
When you're short on time, the challenge becomes assembling these elements quickly. That's where strategic planning and quality prepared meals make all the difference.
30 Easy to Prepare Meals for Every Occasion
We've curated 30 chef-crafted, nutritionist-approved meals that prove eating well doesn't require hours in the kitchen. From hearty comfort food to light and fresh options, there's something for every palate and dietary need.
Comfort Classics Made Simple
When you're craving something hearty and familiar, these deliver warmth without the work:
- Beef Bourguignon with White Potato Mash: Slow-braised beef in a silky, mushroom-rich sauce with carrots and onions, spooned over velvety white potato mash. Deep, savoury flavours meet weeknight ease for a hearty, satisfying bowl that feels like a bistro classic. No fuss, just heat and enjoy.
- Cottage Pie: Savoury beef and vegetables in a rich tomato gravy, topped with smooth potato mash baked until golden. Cosy, comforting and ready when you are.
- Bangers and Mash: Juicy sausages over buttery potato mash with a mellow onion gravy. Classic comfort that hits the spot without the effort.
- Curried Sausage with White Potato Mash: Mild curried sausages with peas and carrots in a homestyle sauce, served over creamy mashed potatoes. A retro favourite that tastes like a hug after a long day.
High-Protein Powerhouses
For fitness goals or staying fuller for longer:
- Honey Mustard Chicken: Tender chicken thighs coated in a creamy honey mustard sauce, balanced with bright greens. Big flavour made simple for a quick, satisfying meal.
- Savoury Mince with Baba Ganoush: Seasoned mince folded with mushrooms, capsicum and herbs, finished with a dollop of smoky baba ganoush. Hearty, versatile and great any time of day.
- Beef Fajitas with Basmati Rice: Seared beef strips with capsicum and onion, seasoned with zesty spices, over fluffy basmati rice. Fresh, vibrant and ready in minutes.
- Paella with Brown Rice: Chicken and chorizo with roasted capsicum and paprika, served over wholesome brown rice. Colourful, satisfying and full of Spanish-inspired flavour.
Asian-Inspired Favourites
Takeaway vibes, Nourish'd ingredients:
- Beef Massaman: Slow-cooked beef and potatoes in an aromatic massaman curry with gentle warmth. Rich, mellow and perfect for an easy night in.
- Satay Chicken with Basmati Rice: Juicy chicken in a creamy peanut satay with coconut and spices, served over steamed basmati rice. Crowd-pleasing flavour with weeknight convenience.
- Nourish'd Fried Rice: Savoury fried rice with chorizo, carrot, sweet corn and peas for a craveable umami hit. A simple classic made better with quality ingredients.
- Chicken Singapore Noodles: Stir fried rice noodles with tender chicken and colourful vegetables in a mild curry finish. Lively, aromatic and satisfying without the takeaway wait.
- Butter Chicken with Basmati Rice: Tender chicken in a creamy tomato sauce scented with gentle spices, paired with fluffy basmati rice. Comforting, kid-friendly and always reliable.
- Korean Sesame Chicken and Broccoli: Glazed chicken in a glossy sesame sauce with generous broccoli. Sweet, savoury and ready to serve fast.
Mediterranean & Italian Delights
Sun-soaked flavours and Italian comfort:
- Chicken Pesto Penne: Chicken tossed through penne with a vibrant basil and greens pesto and a sprinkle of parmesan. Fresh, fragrant and perfectly simple.
- Chicken Alfredo: Pasta cloaked in a creamy Alfredo-style sauce with chicken, mushrooms and broccolini. Silky, soothing and straight to the table.
- Pumpkin Risotto: Creamy risotto simmered with sweet pumpkin and finished until tender and glossy. Warming comfort in every spoonful.
- Italian Sausage Gnocchi: Pillowy gnocchi with savoury sausage in a rich tomato cream sugo and garden herbs. Cosy Italian comfort you can plate in minutes.
- Creamy Tuscan Chicken with Garlic Butter Greens: Chicken breast swirled through a sun-dried tomato cream, served with garlicky, buttered spinach, broccoli and green beans. Rich, cosy and weeknight easy.
Light and Fresh Options
Bright flavours that don't weigh you down:
- Lemon Pepper Chicken: Juicy chicken breast with a creamy lemon pepper sauce and crisp green beans. Zesty, light and satisfying.
Family Favourites Everyone Will Love
Kid approved, midweek easy:
- Spaghetti Bolognese: A rich, veg-packed bolognese simmered low and slow, served over tender pasta. A classic that never displeases.
- De Constructed Shepherd's Pie: Savoury lamb mince and vegetables under a blanket of creamy mash. Nostalgic, hearty and ready to dig into.
- Popcorn Chicken with White Potato Mash: Crunchy bite-sized chicken served with silky mash for a fun, filling plate. Simple ingredients, big smiles.
- Home Cooked Mac 'n' Cheese with Grilled Chicken & Greens: Creamy, cheesy pasta paired with juicy grilled chicken and a side of greens. Comfort food made weeknight-friendly.
Breakfast for Dinner (or Any Time!)
Because brekkie deserves a second act:
- Chia Pudding: Creamy chia layered with berries for a light, fibre-rich bite. Chill, grab and go anytime.
Low-Carb & Keto-Friendly Choices
Keep carbs in check without losing flavour:
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- Satay Chicken with Cauliflower Rice: All the creamy satay flavour served on light cauliflower rice. Big taste with a lighter base.
- Butter Chicken with Cauliflower Rice: The same gentle spice and creaminess paired with fluffy cauliflower rice. Comforting and satisfying in equal measure.
- Chicken Masala with Cauliflower Rice: Fragrant coconut masala with tender chicken and vegetables over cauliflower rice. A flavour-packed bowl ready in no time.
- Curried Sausage with Cauliflower Mash: Mild curried sausages with peas and carrots finished on smooth cauliflower mash. Familiar flavours in a lighter format.
- Keto Popcorn Chicken: Crunchy, seasoned chicken bites that bring serious snacking energy to dinner time. Protein forward and ready to enjoy.
Time-Saving Strategies for Busy Households
Short on time does not have to mean short on nutrition. With a bit of weekend prep and a few smart shortcuts, you can put balanced meals on the table fast.
Batch Cooking: Your Weekend Investment
Health experts at Australian Unity suggest that batch cooking remains one of the most effective strategies for busy families. The concept is simple: dedicate a few hours on the weekend to preparing larger quantities of meals you can enjoy throughout the week.
Soups, casseroles and curries work brilliantly for this approach. Cook once, portion into containers, and you've got multiple dinners sorted. Our Beef Bourguignon with White Potato Mash shows how a rich, flavourful meal can still be incredibly convenient when someone else has done the prep.
The Power of Ready-Made Components
Not everyone has the time or inclination for batch cooking, and that's perfectly fine. Research published found that the number of ready meals in Australian supermarkets increased at an average of 13% per year from 2014 to 2020, with wide variation in nutrient composition and Health Star Ratings.
The trick is choosing wisely. Look for meals that tick these boxes:
- Minimum 10-20 grams of protein per serving
- Visible vegetables in meaningful quantities
- No artificial preservatives or excessive sodium
- Clear ingredient lists you can actually understand
Smart Pantry Stocking
A well-stocked pantry means you're never caught without options. Think tinned legumes, quality frozen vegetables, pre-cooked grains, coconut cream for quick curries, and herbs and spices for instant flavour. If you're looking to save money on food shopping, planning ahead prevents those expensive last-minute takeaway orders.
The Benefits of Choosing Ready-Made Healthy Meals
Ready-made doesn't mean cutting corners. With the right choices, you can save precious time, reduce waste and keep your meals balanced and consistent.
Time You Can't Buy Back
The Heart Foundation's research into Australian eating habits found that four in five people feel confident cooking meals with up to six ingredients. But confidence doesn't always translate to time availability.
Here's where quality prepared meals shine. Rather than spending 45 minutes cooking and another 20 minutes cleaning up, you could:
- Enjoy more family time around the dinner table
- Fit in that evening walk or gym session
- Actually, relax after a demanding workday
- Help children with homework without the dinner rush
Consistency You Can Count On
When you're cooking from scratch while tired and hungry, portions and nutritional balance can vary wildly. Chef-crafted meals remove this inconsistency; every serve delivers the same nutritional profile, making it easier to maintain healthy eating patterns.
Reduced Food Waste
NSW Government's Love Food Hate Waste program notes that avoidable household food waste often happens when we buy too much, cook too much or don't store food correctly. Choosing single-serve, ready-to-heat meals and planning portions can help curb overbuying and reduce food waste.
Dietary Requirements Made Simple
Managing specific dietary needs adds another layer of complexity to meal preparation. Whether you're following a keto lifestyle, avoiding gluten, or navigating food intolerances, finding compliant meals quickly can prove challenging.
This is where specialised meal services genuinely help. Our entire range is 100% gluten-free and Coeliac Australia Endorsed, meaning those with coeliac disease can eat with confidence.
For those supporting cheap healthy meals for family budgets, quality prepared meals often work out more cost-effective than purchasing individual ingredients, especially when you factor in reduced waste and time savings.
What to Look for in Quality Prepared Meals
Not all convenient meals are created equal. When shopping for ready-made options, consider these factors:
Ingredient Transparency
Can you understand everything on the ingredient list? Quality meals should read like a recipe you might make at home, with real ingredients without unpronounceable additives.
Nutritional Balance
Check that meals provide adequate protein (ideally 25g or more), reasonable carbohydrates for sustained energy, and visible vegetable content.
Freshness Over Frozen
While frozen meals have their place, fresh options typically retain more nutrients and deliver superior texture. Look for meals that arrive chilled rather than frozen when possible.
Portion Appropriateness
Meal sizes should match your needs. At Nourish'd, we offer Regular (220-320g), Large (320-420g), and Extra Large (420-540g) portions to suit different appetites and nutritional requirements.
FAQ's: Easy Meal Preparation
Are there options suitable for elderly family members?
Yes! Many of our meals suit seniors perfectly. Our easy meals for elderly to reheat guide covers convenient options, while our soft meals for elderly collection caters to those with chewing or swallowing difficulties.
Are quick meals suitable for weight management?
Absolutely, when chosen wisely. Portion-controlled, nutrient-dense meals actually support weight management better than erratic eating patterns. Look for meals with adequate protein to maintain satiety.
Can children eat the same ready-made meals as adults?
Many adult meals work perfectly for older children. For younger family members, our Regular portions often suit their smaller appetites. For more kid-friendly options and practical tips, see our meal ideas for kids guide for simple, nutritious meals the children will enjoy.
Do easy-to-prepare meals meet dietary requirements like gluten-free or dairy-free?
Quality meal services clearly label dietary compatibility. All Nourish'd meals are 100% gluten-free, with many options also dairy-free, nut-free, or suitable for specific dietary approaches like keto or paleo. Check product labels or filter by dietary requirement when ordering.
How do I ensure variety when relying on prepared meals?
Rotating between different proteins, cuisines, and meal styles prevents flavour fatigue. With 30 options like those above, from Asian-inspired dishes to Mediterranean flavours to classic comfort food, variety comes easily. Aim for different cuisines across the week.
How long do ready-made meals typically last in the fridge?
Most quality prepared meals remain fresh for 4-7 days when refrigerated properly. Always check the use-by date and store below 4°C. For longer storage, many meals freeze well for up to three months. Find complete guidance in our storage and reheating instructions.
What's the most time-efficient heating method?
Microwave heating typically takes 2-3 minutes and works well for most meals. For crispier textures, oven heating produces superior results. Stovetop reheating offers a middle ground, with good texture retention.
Your Next Step to Simpler Mealtimes
Healthy eating doesn't need hours in the kitchen. With 30 chef-crafted options and smart shortcuts like batch cooking and a well-stocked pantry, balanced dinners become effortless. Nourish'd delivers fresh, nutritionist-approved meals straight to your door. Order by Wednesday 9 pm AEST for next week's delivery and make tonight the start of easier mealtimes.
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