Meal help

[polyesterdress]

I'm struggling with a relapse and don't know where to turn for support so asking here: I need some ideas for a meal that is nourishing and balanced but easy to make.

I just need one vegetarian meal that has enough fibre/calories/vegetables/protein and that I can make easily (under 15 mins preferably) that will help me ensure that I'm eating better. I figure if I can start with one healthy meal a day that will help me make some progress. I feel overwhelmed looking up recipes etc. as I really hate cooking and meal prep. I'd be really grateful for any good ideas anyone has.

The meal box/kits like Hello Fresh are a no-go for me, as is batch cooking - it's got to be something I can make quickly and easily.

Wholemeal toast, beans, cheese melted on top. I like it with piccalilli. Low on the veg, but it's easy and hits all main food groups.

Wholewheat pasta with sauce/pesto cheese on top and salad

Fry onion and garlic with a korma paste. Add tinned lentils, vegetable stock and frozen spinach. Have on its own runnier like a soup or use less stock to have like a curry. With rice or naan for the calories. So quick to make. Could also soft boil an egg to go either way it for more protein.

I always buy my veg frozen so it’s already prepared then just throw it all in the pot. My favourite is a veggie curry, frozen chopped onions, frozen peppers, frozen sweet potato’s and a tin of chickpeas. Chuck in some Garam masala and curry paste a tin of chopped tomatoes and a tin of coconut milk. 5 minute prep, tasty and nutritious. It takes about 30 minutes to cook but requires no intervention.
Omlettes would be a good quick option too, add cheese and veggies.
I also love a frozen veg chilli which again just involves throwing the frozen veggies in a pot, fajita mix seasoning and some black beans/ kidney beans from a can and a can of chopped tomatoes. Another 5 minute prep time and very nutritious.

I make halloumi skewers with pepper, red onion, courgette and tomato. Brush with olive oil and bake in the oven for 20 minutes. I do half a block of halloumi per person and make 2 skewers per person but you could have more if you're not eating at other times.

Frittata is another easy one. Whisk at least 3 eggs per person and add grated cheese, peppers, onions, tomatoes or whatever vegetables you like. Bake for 20 minutes and serve with fries.

Are you on a meal plan or having any meal replacement milkshakes in addition to this one meal? If it's all you're eating in a day none of the ideas that anyone has posted here including mine will be enough calories.

These are the veggie options from is an actual meal plan from Dorset NHS shared with me:

1. Jacket potato with butter (or spread) and baked beans. Then a banana with a pot of whole yoghurt.

2. Pitta bread with butter (or spread), falafel and hummus (Moorish from Ocado or Asda is the most nutrient dense), a side salad with dressing. Then 2 scoops of ice cream

3. An egg mayonnaise sandwich with spread. Then 2 plums and a pot of whole rice pudding.

4. Pizza with a side salad and dressing. Then 2 scoops of ice cream (you could replace this with biscuits). Eg A pack of Belvita breakfast biscuits would be a good choice.

These are my ideas loosely based on what my dd ate in the beginning:

1. A pot of Moorish hummus, carrot sticks and pitta bread and butter / spread. Mango with a pot of Greek yoghurt.

2. A tub of sour cream and chive dip from M&S (most nutritionally dense) with about half a big share bag of Doritos or the majority of the bag of Dodoni feta or halloumi crisps from Ocado. Then the best part of half a punnet of grapes.

Carrot and lentil soup.

Roughly chop an onion and fry it. Peel and roughly chop 2 carrots and add the pan for a couple of minutes.

Tip in a cup full of red lentils, stir, and add a cup of water. You can add some spices e.g. garam masala if you like before adding water, or some chopped garlic.

Add a pinch of salt, bring to the boil, and then simmer for quarter of an hour.

Check if the lentils are squishy. Once they are, blend with a blender. Add salt if necessary.

I love one pot dishes as they take such a short time (and barely any dishes) especially when working from home.

I chop whatever veg I have in but aim for courgette, onion, tomatoes as the base. Then add some chopped paneer, salt, pepper, a few spoonfuls of mango chutney and bake for 20 mins. I tend to have it with a pouch of microwaveable rice.

This Lentil salad recipe is lovely. To cut down on cooking times, you could air fry the tomatoes for 10-15 mins, just toast a slice of ciabatta and scatter the seeds and feta on the top as they are. I use puy lentils that you can pop in the microwave and stir through at the end instead of tinned lentils.
Also these spicy courgette pittas are really nice too.

Thank you so much - these are really helpful ideas!