Dietitian’s Go-To Healthy, Quick Meal When Time is Tight!

“No time.” That’s the go-to excuse you use whenever someone suggests you should eat healthier. And honestly, there’s some truth to it. When you’re dead tired and get home at eight in the evening, after being packed like a sardine in the subway for half an hour, the last thing on your mind is to play gourmet chef. As a result, your dinner often ends up as a “macaroni dome with a mountain of grated cheese” – gourmet only in name – unless the temptation of a frozen four-cheese pizza becomes too strong.

Clearly, your meals are severely lacking in greens. You know it, especially when those TV commercials for chocolate bars remind you to eat at least five fruits and vegetables a day. Each time, a wave of guilt washes over you, suddenly inspiring you to get your act together. That very evening, full of motivation, you might toss some bagged salad leaves next to your processed ham and cheese sandwich. It’s a promising first step. But your resolutions rarely survive the night. By the next day, the relentless pace of daily life takes over again… along with your poor eating habits.

Yet, even when you’re in a rush (or just feeling lazy), it’s entirely possible to put together a nutritionally balanced plate. There’s no need to slave away grating carrots, washing leeks, or blanching broccoli: just choose your shortcuts wisely. If you have time to heat up a can of cassoulet or a frozen cheeseburger, you can just as easily dump a can of vegetables into a pot.

This is exactly what Emma Filoche, known as @emmafitnessgoal on Instagram, does: “I’m a dietitian and this is what I eat when I’m short on time!” For a no-fuss, healthy feast, she opts for a quick chakchouka using a can of ratatouille, which she selects organic and low in fat. Emma pours her 600g of prepared vegetables into a frying pan and breaks 4 eggs into it.

She then lets everything cook, covered, until the egg whites set. She finishes by sprinkling some cilantro leaves on top and scooping it up directly from the pan with a hearty slice of sourdough bread. “Good, quick, and protein-rich,” the nutrition expert approves. Now, no more junk food excuses!