Dinner on the run

Dinner on the run

by Ashleigh Feltham
Accredited Practising Dietitian and Accredited Nutritionist

If you are a parent with children or a single person with activities outside of work, it is easy to choose unhealthy fast food as a quick dinner choice to save time. This may be an easy choice to make, but the result can lead to poor physical and mental health if this becomes a habit. Here are some easy ways you can keep your weekly dinners nutritious but still quick and convenient.


Prepare for the Week Ahead


Meal prep is not just for bodybuilders and by planning and meal prepping ahead you will not have to deal with starting dinner at 8:30 pm when you arrive back home. Making a food and commitments planner with days when you and/or your family arrive home late or at different times. This is the first step when you need to make dinners in advance.

You do not need to cook a new recipe for each meal and cooking once and using leftovers for the next night can be a great strategy to save time. Try batch cooking several recipes at once to save time. For food safety, meals can be stored up to 3 days in the fridge and the rest can go into the freezer. Good choices for meal storage are:

  • Pasta salads
  • Curries
  • Bolognaise
  • Soups
  • Roast meats
  • Jacket potatoes


Remember Food Transport


Make sure you have enough microwave friendly portable containers or a thermos that is double insulated; this will keep your food hot for up to 7 hours.

Dinner on the run


Top Picks for Dinner on the run from the Seafood Experts


These are my 7 top recipes that can be easily reheated and enjoyed on the run:

Mild Tuna CurryTuna pasta tomato zucchini sliceCreamy salmon spirals
Mild tuna curryTuna pasta tomato zucchini sliceCreamy Salmon Spirals
Thai sweet chilli tuna rice bowlTuna lunchbox pasta saladRoast tomato tuna white bean soup
Thai sweet chilli tuna rice bowlTuna lunchbox pasta saladRoast tomato tuna white bean soup
Tuna pizza jacket potatoes
Tuna pizza jacket potatoes 


Take home message

Dinner on the run doesn’t have to be unhealthy. Save time, money, and your health by using these easy tips to keep dinner healthy during your week.

Not only is Safcol the Seafood Experts tuna lunchbox friendly, but it also tastes delicious, and boasts some amazing health benefits! Tuna contains Omega-3 fats that are an unsaturated form of fat called polyunsaturated. These types of fats cannot be made by the body, so we need to include them as part of our diet to stay healthy. For good health, you need omega-3 fats in our diet, particularly the type which comes from fish and seafood because it contains two acids known as docosahexaenoic acid or DHA and eicosapentaenoic acid or EPA. These two acids are linked to better health for your body particularly for your brain and heart.

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