Buying pre-made meals

Good amount of veg and protein. 1700kJ

Needs more coloured vegies. Tasted OK, 970kJ

The frozen meal sections of our supermarket freezers are full of options! Frozen meals can be an easy way to get a nutritious meal for those who live alone. They are also convenient and people like them for a quick lunch. Then there are fresh prepared meals which is also an expanding market.

When looking at any of these meals there are few things to look for:

• Lots of vegetables (aim for 1-2 cups or fistfuls of vegies per meal)
• Lean protein (about a palm size)
• Less carbs (no more than 1/2 cup of cooked potato, rice or pasta)

Here are some numbers to guide you. 
Aim for:

• Less than 350cals (1500kJ) per meal
• Less than 770mg of sodium per meal (or <2300mg a day or 6g (1 tsp))
• Less than 17g of fat per meal (or <50g of fat a day for weight loss)
• Less than 17g of sugar per meal (or <50g of added sugar (13tsp) a day)

Of course, cooking your own meals will save you money, and probably extra sugar and salt. Cooking in bulk on weekends is a good idea and can provide leftovers which make for cheap, easy and healthier lunch meals.
Scan over the photos below to see points about their taste or nutritional value. If anyone wants more detailed info about these meals, please get in touch and I can send the info through. 

A small carb serve and plenty of veg. 1800kJ

I didn't like the mash. Low in energy (900kJ), 2 tsp sugar

Too sweet with 4tsp sugar and 1920kJ!

No vegies except for the tomato sauce. 1400kJ

Only 900kJ and was tasty

1400kJ and 2 tsp sugar

High in energy- 2170kJ and 5 tsp of sugar

1140kJ, 900mg sodium

Serve with salad to add veg. 1800kJ

Nice with 1700kJ

Disappointing. 1820kJ and half your daily salt (1270mg)

Yummy with 1400kJ