10 Easy and Nutritious Convenience Meals

Struggling to think of easy meal options for your little ones?

The dietitians at Starting Solids Australia have created a list of 10 super convenient meal options from the supermarket that are easy but also think about the nutrition!

We know that not every meal and snack needs to be home made to be a GOOD choice for your kids. Also, not every meal needs to be perfect.... or can be! Parents are busy and sometimes just getting everyone fed is the goal! There are plenty of quick and affordable options that rate pretty well when it comes to nutrition too. This is why we have compiled this list, so you guys have some great go-to options when you need them.

1.Pre-made Tuna or Salmon Bowls

You can buy these from Woolworths or Coles- they both do their own home brand range, as well as stocking Sirena and John West. These are GREAT options for babies and toddlers and are shelf stable, so a good one for the nappy bag or to keep in the pantry for a "rainy day". Ideally you want to look for ones with less than 400mg per 100g of sodium on the label.

We particularly like:

• The Woolworths Salmon and Lentil Salad, with only 81mg per 100g of sodium. As well as salmon, it also has lentils, chickpeas and veggies. You'll need to fork mash the chickpeas for infants but they're vey soft so this is easy to do!
• The John West Protein + Bowl with Tomato and Cous Cous- a little higher on the sodium but still under 400mg per 100g, another good option.

These both have iron rich ingredients, protein, carbs, fats and veggies- all things we aim for when feeding infants and toddlers. 

2.Fresh Pasta

We love these because they take only minutes to cook! We know minutes matter when there are "hangry" kids involved. Again, we are looking for less than 400mg per 100g for sodium (many convenience options tend to be higher, so this is the main thing we are looking at!). You also want one with at least 50% of the filling being meat if you are looking for one that isn't vegetarian.

We particularly like:

• The Coles brand Beef Ravioli, Chicken and Veal Tortellini
• Tuscan Angus Beef Ravioli
• Latina Roasted Chicken and Garlic or Latina Kids Range
• Grand Italian Protein Pasta Beef

Sauces: Many sauces have lots of added salt! The ones in the fresh food section tend to be a little lower. Some will also have some added sugar, so if this is important for you to avoid, double check the ingredient list. We like:

• Mutti brand (240mg of sodium per 100g)
• Keep It Cleaner (72mg of sodium per 100g)
• Coles Tomato and Basil (190mg of sodium per 100g) or Beef Bolognese (260mg of sodium per 100g)
• Latina Fresh Range (around 280mg of sodium per 100g)
• Macro Brand from Woolworths (263mg of sodium per 100g)

Quick veggie additions: the final thing to chuck in, is some veggies if you can! A box of frozen spinach is a great way to add some greens in there, you can also quickly grate some mushrooms, carrot and zucchini into the pasta sauce too.

3. Microwave Egg Omelette with Soliders and Veggies

Have you ever cooked an egg in the microwave? We have! It takes about 90 seconds and is one of the quickest ways to get protein on the plate! Whisk an egg and 2 tablespoons of milk in a mug (you can add some grated cheese if you want) and microwave it. Allow it to cool and use a spoon to scoop it out and onto a plate. Serve it alongside some toast soliders with butter or hummus on top and some microwaved frozen veggies (protein- tick, carbs-tick, fats-tick, veggies-tick....and all in under 5 minutes!).

4.  Baked Beans

Another easy option! Again we are looking for low or no added sugar and below 400mg per 100g of sodium. Some options:

• Macro Woolworths Baked Beans in Tomato Sauce - 225mg of sodium per 100g and 3.1g of sugar per 100g
• SPC Baked Beans Salt Reduced Rich Tomato - 226mg of sodium per 100g and 4.4g of sugar per 100g
• Heinz No Added Sugar Baked Beans - 330mg of sodium per 100g and 1.3g of sugar per 100g
• Honest to Goodness No Added Salt Baked Beans -50mg of sodium per 100g and 1g of sugar per 100g

For younger bubs- fork mash the beans so they aren't a choking hazard. Serve on toast and with a side microwaved veggies or fruit and yoghurt.

5. Mashed Banana, Nut Butter and Ricotta on Rice Cakes

Thin rice cakes with a topping are suitable from 6 months of age and make a GREAT vehicle for nutritious toppings. Spread your rice cake with some nut butter (almond is great for an iron rich spread), mash on some banana and ricotta. For older kids (1 year or older) you could drizzle with honey too. This is an excellent snack with protein, good fats, fibre, carbs and fruit! If you have them, sprinkling some sesame seeds, hemp seeds or chia seeds on top as it will give it an extra nutrition boost!

6. Mountain Bread Gozlemes Pacels

Although mountain bread has about 400mg per 100g of sodium, the wraps themselves are 100mg each. They have no added sugar and minimal other ingredients. Add in some ricotta and a few teaspoons of frozen spinach as a filling before folding in it half. You could also add some feta for older kids, where we aren't as focused on the sodium content. Then fry in a pan with olive oil. Cut into finger length slices for a great finger food for babies. You could also add in an egg if you wanted (just whisk it through the ricotta before adding it into the wrap)! These make a great snack.

7.  Microwave Rice Sushi Bowls

Microwave rice has to be the saviour for many families right?! A super quick meal that ticks all the boxes, is a sushi bowl. Simply microwave rice, and mix it with some mashed avocado, add in some shredded seaweed (Nori) sheets, a sprinkle of sesame and some tinned salmon (leave the soft bones for extra calcium- these are totally safe for babies!).

From around 9 months of age, babies can handle grated carrot and paper thin slices of cucumber, or ribbons done with a peeler, so add these in for some veggies!

8.  Fritters!

You can buy pre-made falafel and veggies bites from most supermarkets and the most common brands are the Yumi's and Wildly Good. Now, nearly all of the range we have looked at are high sodium (above 400mg per 100g) with the exception of the Yumi pumpkin bites.  Now you wouldn't be serving these on their own or all the time so we aren't too worried about offering them as a quick and easy convenience option when needed! Serve alongside some microwaved frozen veggies, with hommus as a dipping sauce, and you have another winner.

9. Banana "Rice Cream"

Another use for the microwave rice- but this time a sweet option. Add in some yoghurt, cinnamon, vanilla, mashed banana or grated pear with some tahini (this also boosts the iron, fat and calcium) and you have your own home made instant version of a "creamed rice".

10. Finally....Fish fingers!

These guys get a bad rap but there are a few brands we actually don't mind and they can be a reliable, kid friendly and quick option. Simply add some frozen veggies (and maybe even some oven baked chips to make it a proper fish and chips!) and you have a perfectly acceptable convenience meal.

All the brand we looked at have added salt, so again we are aiming for less than 400mg per 100g. Many will also have added sugar so as low as possible is ideal.

Brands we like:

• Birds Eye range- Fish Fingers and Oven Baked Lightly Battered Fish
• Findus - Crispy Fish Fingers
• Star-Pak Fish Fingers
• For chips- the McCain Straight Cut Superfries
• With any frozen veg!

What is your family's go-to quick and easy meal? The one you reach for on a Friday night after work or when you need to do a grocery shop? We would love to know!

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