We all understand the importance of a balanced diet, but sometimes life’s demands mean resorting to a quick frozen meal. However, one dietitian has revealed a simple and affordable trick to enhance these meals, which takes only a few seconds and costs less than £1.
Dietitian Natalie Fox, known on TikTok as @natalie.fox.rd, stated: “Convenience food gets a really bad reputation, but there’s a lot of reason why something like this might be really helpful.” She acknowledges that most frozen meals lack nutritional value, but suggests an easy way to boost them. Holding up a chicken tikka masala, she expressed her concern: “My biggest concern here is that this meal is not going to be very satisfying, and the reason why I think that might be the case is because the protein level is on the low side.”
“The fibre level at two grams per serving is very low, and the calorie content is also on the lower side at just 390 calories.”
Her solution? Simply add a can of chickpeas for extra protein and a serving of frozen vegetables, costing around 62p in total.
She then stirs it all together and microwaves it for a few more minutes to ensure it’s warm enough to eat. She concluded: “These simple additions double the protein content of this meal and pack it full of fibre so that this convenience option is nourishing and satisfying, enjoy.”
One viewer of her video remarked: “The calorie count is such a thing! As a 6’4, 350lb man, sure, I need to work on my calorie consumption, but three ‘meals’ of less than 500 calories means I am going to add easily equal empty calories.”
Another chimed in: “I like to add nuts and seeds for added protein, fibre, and good fats. A plant based yogurt is a good option too.”
A third commented: “I always add some vegetables to the VTM, but chickpeas is a good idea.”
Another user shared: “This is wildly specific because I ate that exact Trader Joe’s dish for dinner with a big PBandJ as well. On the run to sports so not my proudest but same concept!”.
What the NHS says:
According to the Eatwell Guide, to have a healthy, balanced diet, people should try to:
- eat at least five portions of a variety of fruit and vegetables every day
- base meals on higher fibre starchy foods like potatoes, bread, rice, or pasta
- have some dairy or dairy alternatives (such as soya drinks)
- eat some beans, pulses, fish, eggs, meat, and other protein
- choose unsaturated oils and spreads, and eat them in small amounts
- drink plenty of fluids (at least six to eight glasses a day)
