I know it, and so do you…

It never feels like there are enough hours in the day.


Staying in shape means having your diet handled, and that means prep and time. Time you never seem to have.


The important things in life take up a lot of our time. Whether it’s..

  • Trying to manage 3 restless kids,
  • working a full time job
  • doing educational courses and exams to get to that next stage of your career
  • or trying to have a social life outside of work

It always feels like we are chasing our tails, and never have enough time to get our diet prepared ahead of time and get that lean physique we have always wanted.


To finally get rid of that extra stone or two sitting around the mid section, so that we can feel the amazing confidence and pride that comes with being in shape and healthy.


You ask; “If only there was something we could have on hand for those really busy days where something unexpected came up, and there was nothing we could do”


In this blog post I wanted to share with you 10 really handy meal and snack ideas that…

  1. Take less than 5-10 mins to prepare (if at all)
  2. Will keep you really full and are suitable for losing fat
  3. Have cheap, easy to get ingredients
  4. Are really simple and easy to make
  5. Almost all ingredients listed are available in ALDI
  6. Are really portable and will fit right in a lunch box or can be brought with you to work/school etc.

Meal #1 – Yogurt Berries & Oats


What you will need

  • 500g 0% Fat Greek Yogurt
  • 10-20 Raspberries
  • 10-20 Blueberries
  • 10 Strawberries
  •  30g Large Flake Porridge Oats


Mix together into a lunchbox and if preferred leave to sit overnight in the fridge to allow the oats to absorb some of the flavor from the yogurt and mixed berries.

Prep time
2 minutes

Nutritional info:




Meal #2 – Soup & Cajun Deli Chicken

What you will need

  • (Aldi) 400g Specially Selected Soup Pack (Cully & Sully Soup Packs are almost identical)
  • A Pack of Cajun Spiced Deli Style Chicken Slices (150g)

Put the soup in the microwave for 3-4 minutes, stirring. Add the Cajun Chicken strips and stir. Serve and enjoy.

Prep time 
3-4 mins

Nutritional Info:



Meal #3 – Spicy Turkey/Chicken Salads

Note: This one is going to require a little bit more preparation than the others, but once 10-20 minutes has been done during a free day you know have 4 lunches that are ready in less than 30 seconds.

What you will need

  • 1kg Turkey/Chicken breast (~€10 in Aldi)
  • Packet of Cajun Spice Mix
  • Light French Dressing (Aldi)
  • 2-3 Mixed Leaf Salad Bowls (Aldi)


Find a 20-30 minute slot during your week and cook the entire 1kg of chicken/turkey. Add the cajun spice mix when almost fully cooked. Mix well, Cook for another 5 minutes and then serve into a large lunch box for storage in the fridge once the meat has cooled down.

During the week add 1/3 or 1/4 of the turkey into a lunch box with a generous serving of salad topping it off with some light french dressing.

Prep time
30 minutes initially, 30-60 seconds for each of the 4 meals thereafter.

Nutritional Info:


Meal #4 – Fat Free Yogurt (Aldi)

Note: There are a lot of different options here, I’ve selected this one specifically because it’s always in stock, easy to find, very cheap at 79c and tastes pretty good too. Another great option here is Glenisk Authentically Strained Greek Yogurt range. If you have options you feel are better or prefer, please let me know below in the comments 🙂

Prep time
as long as it takes to grab from the fridge!



Meal #5 Whey Protein Shake & Apple

Note: Something I get asked a lot about is protein shakes. Should I take them or not? If you are not allergic to dairy products it is an excellent source of protein and super convenient. I recommend using MyProtein as they have a really fast delivery time and it’s good value for money. You can order by clicking here.

What you will need

  • Whey Protein Powder (You can order by clicking here)
  • One piece of fruit (banana, apple, several handfuls of berries)

Prep Time 
>1 Minute

Nutritional Info:




Meal #6 – Tuna, Cottage Cheese, Avocado & Hot Sauce

Note: I can already here the cries and groans, as this is probably the most polarising option on this post, and I would have been really sceptical too. But it is actually a surprisingly nice combo and super handy to put together. Give it an honest try before deciding whether or not you love it or hate it.

What you will need

  • 1 Can of tuna (in brine)
  • 200g of Low Fat Cottage Cheese
  • Frank’s Hot Sauce
  • 1/2 an Avocado

Mix tuna and cottage cheese together in lunch box and add chunks/slice of avocado. Finish by adding generous amounts of Frank’s Hot Sauce.

Click here to order online from Tesco, or to just get a visual idea what your looking for, as most shops (dunnes, centra etc. should have this)

Prep Time
3-5 Minutes

Nutritional info:




Meal #7 Salmon, Chilli Olives & Scrambled Eggs

What you will need

  • 200g Smoked Salmon
  • Frylite Low Cal Cooking Spray (Saves ~120 cals vs using olive/coconut oil)
  • 4 Large Eggs
  • Chilli & Garlic Olives (Aldi)
  • Lighter than Light Mayonaise (do NOT use light mayo, or standard mayo –  there is a BIG calorie difference)

Preheat a frying pan that has been coated with frylite cooking spray and
If time is a major issue here, you could use a mixed leaf salad bowl (Aldi) instead of the eggs, and double up on the portion of smoked salmon.

Prep Time

  • 5-10 Minutes w/ Eggs
  • 2 minutes with salad instead of eggs

Nutritional info:




Meal #9 Microwaved Potato w/ Cottage Cheese and Salsa

What you will need

  • 1 Fist sized white potato (~180g)
  • Low Fat Cottage Cheese
  • Salsa Dip
  • Salt/Pepper

Scrub a potato clean and stab with a fork 4-5 times each side. This is to allow steam to escape when cooking (and avoid cleaning potato off the side of your microwave). Put the potato in a dish or plate and cook at full power for around 5 minutes. Turn over using oven gloves or a towel (it will be hot) and heat for another 3 minutes. Serve topped with cottage cheese, salsa and seasoning (Salt and pepper).

Prep Time
5-8 minutes

Nutritional info:




Meal #10 – Low Calorie Jelly & Ice Cream


What you will need

  • 3% Fat Frozen Yogurt from Marks & Spencers (Pictured below)
  • Pre Prepared Low Calorie Jelly (You can get some here)

Mix both in a bowl/lunch box and serve.

Prep Time
>1 Minute

Nutritional Info:

Meal #11 Protein Bar and Coffee

What you will need

  • 2 Fulfil Protein Bars (Save some money & time by ordering a box online here)
  • Black Coffee
  • Sweetener

Nutritional Info


So there you have it, I really hope that these helped you make sticking your diet and finally losing that unwanted body fat, just that little bit easier. – John

Author: John Conroy – Conroy Performance

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