How To Make One Meal Work Many Ways

Most people would agree that they need more time in a day. As our lives get busier, finding the time to prepare healthy meals each night can be difficult. We often talk about preparing meals in bulk and freezing, but having to defrost and eat the same old meal over and over can become pretty boring!

To beat this meal time monotony, we like to freeze ‘meal bases’ that we can then serve in a variety of ways to create different meals.

These meal bases are protein based, making them perfect following weight loss surgery. Below are the top three meal bases we love to have on hand in the freezer.

Option One: Bolognaise Sauce
Make a large batch of your favourite bolognaise sauce. Don’t forget to grate in a few vegetables to boost nutrition. We throw in grated zucchini and carrot, finely diced capsicum, mushrooms and celery. Freeze these in individual or family size portions – whatever works best for your household.

  1. Serve with a small serve of pasta. If you find pasta tricky to tolerate, try risoni, the small, rice shaped pasta.
  2. Serve over couscous with a small side salad.
  3. Pour over a baked potato and top with grated cheese and a dollop of Greek yoghurt.
  4. Pop in a wrap with shredded salad and cheese.
  5. Serve on a grainy slice of toast. Burgen is a great option at approximately 4-5g protein per slice, depending on the variety.

Option Two: Tandoori Chicken 
Marinate chicken tenderloins or chicken thigh fillet in a mixture of tandoori paste and Greek yoghurt.

  1. Serve in wraps with raita, cucumber, carrot, coriander and chilli.
  2. Serve on top of a small serve of rice and a side of steamed vegetables.
  3. Top a pizza base with mango chutney, add cooked chicken, red onion, spinach, chopped raisins, cashew nuts and cheese. Bake in the oven, then sprinkle with fresh coriander and extra Greek yoghurt.
  4. Add to a salad of cucumber, carrot, coriander, mint and cashews. Dress with a mixture of Greek yoghurt, mango chutney and lemon juice and top with microwaved pappadams.

Option Three: Mexican Style Chicken Mince
Cook onion, garlic and grated carrot with ground cumin and coriander. Add lean chicken mince and brown. Add one drained and rinsed can of five bean mix and pour over a jar of your favourite salsa. You can add spinach, peas, mushrooms or any other of your favourite vegetables. Don’t be afraid to add some extra salsa if you need a little more moisture.

  1. Place mixture into halved red capsicums and bake. To serve, top with avocado, Greek yoghurt and chilli flakes if you enjoy a little spice.
  2. Serve in a taco shell with shredded or diced salad.
  3. Serve in soft tortillas with shredded or diced salad.
  4. Serve over ‘zucchini pasta’, made using a vegetable spiralizer.

Looking for more great meal ideas? Our Weight Loss Surgery Meal Plans contain 21 days of quick, health and better still, tasty meal inspiration!

But before you go, please grab one of our FREE Weight Loss Surgery Toolkits.

If you are new to weight loss surgery our Getting Started Toolkit is for you. Simply click here to sign up for your copy.

If you had weight loss surgery some time ago, or need help to get back on track, our Reboot toolkit may be just the thing. Click here and we will be sure to get a copy on the way to you.

Hi! We are Justine and Sally. Working with over a thousand people each year preparing for, undergoing, or who have had weight loss surgery, we are here to support you.


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