Sometimes we over complicate meal times, if you want to eat healthily then one rule is to keep it simple and as natural as possible without processed accompaniments.
Steamer - fill each tier with different things. As an example, put new potatoes in the bottom pan, salmon with onions & herbs in the next tier, then carrots and broccoli at the top !
Oven grill - great for both fish and meat, as an example how about grilling some lamb chops and just having rocket and salad with it, a very quick meal.
Salads - you can just add cold meat or fish such as smoked mackerel from a packet
Sauces - try and make these yourself rather than buying most of them are tomato based with herbs and spices.
Sushi - make your own or pre buy
Soups - home made is better, as you know what ingredients have gone in, soup is very easy to make. Why not make a batch at the weekend ?
Snacks - Nuts, raisins, almonds, carrot sticks, rice crackers, peanut butter with celery sticks. There are a lot of snack suggestions try and avoid snacks in wrappers.
Summary
If you can try and avoid using cooking oil and milk products then you should see a reduction in the calorific value of your meal. If you can keep it simple and use natural ingredients you can cook a tasty healthy meal within 15 minutes.
Brett view: I am the son of a green grocer so I have eaten a lot of veggies over my time, but more often than not, I stray off the veggie path !
David view: If I am home alone and cooking for myself then I will always do the lamb chops and rocket salad, its quick and delicious. I tend to eat nuts and raisins as my snack during the day - the raisins satisfy the sugary / sweet desire. I also like to avoid buying ready made sauces if i can.
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