Healthy 5-Minute Meals For When You’re Working Late Or Just Can’t Even

Not again; your good intention to get home before 7pm every night in order to rustle up some nutritious meals have been ruined again by deadlines. Don’t despair little worker bee, straight talking Nutritionist Rosie Mansfield has your back.

All of these recipes can be whipped up in five minutes or less, and are definitely not terrible for your health. Win.

1 / 5

Vegetable Omelette


Eggs are like the chameleon of food, morphing into the most versatile and delicious meals in minutes. Omelettes are hands down one of the cheapest, quickest and nutritionally dense mid-week dinners to fill you up (and cheer you up!)


2 eggs
Dash of milk of choice
Pinch of sea salt and black pepper
Pinch of fresh or dried mixed herbs
4 mushrooms
½ capsicum
¼ red onion
1 clove garlic
1 tbsp olive oil
To serve: handful of spinach


Serves: 1

Slowly heat non-stick frying pan with olive oil.

Throw garlic, onion, mushrooms and capsicum into the pan to lightly cook.

Whisk eggs, milk, salt, pepper and herbs in a bowl.

Pour mix into pan covering the sautéed veggies.

Flip one side over to cook all the way through.

Serve with a handful of raw spinach and a good book!

Image: Alan Sheffield Flickr

2 / 5

Deli Chicken Salad


Do a quick side-step into the supermarket on your way home, grab the best looking rooster and dash home to that dusty kitchen of yours. I promise you’ll be in front of the telly box in no time.


¼ free-range hot deli chicken
Bag of rocket and spinach mix
Punnet of cherry tomatoes
1 tbsp olive oil
1/2 fresh lemon juice
Pinch black pepper


Serves: 1

Place a handful of greens into a deep bowl.

Slice tomatoes in half and sprinkle over greens.

Grab some hot chicken pieces and place on top of salad base.

Drizzle with olive oil, lemon and a sprinkling of black pepper.

Serve with a slice of wholegrain pita and a late night Lavender bath.

Image: Bob Cotter Flickr

3 / 5

Green Mash 

edamame mash - 04

You heard me. Grab that sweet potato that has been sitting in the fridge waiting for something awesome to happen to it and have a good old healthy mash up. Look, its not the prettiest of dinners, but such a great way to get more nutrition into your tired body and use up any old wilting veggies in the fridge. Comfort food at its best!


½ sweet potato
Handful of raw spinach
4 florets of broccoli
½ zucchini
Butter and milk of choice


Serves: 1

Boil all veg until soft or use last night’s leftovers.

Pulse veggies in a blender with a knob of organic butter and splash of nut milk until mash consistency.

Serve with a sprinkle of smashed nuts and a glass of fresh mint sparkling water.

Image: Joan Nova Flickr. 

4 / 5

Mezze Plate


Now this is for the almost horizontal of tired workers. Simply grab a few items on the way home and we can re-create a Mediterranean feast fit for a King/Kween.


½ cucumber
¼ red onion
¼ capsicum
1 carrot
1 pita bread
¼ tub of Greek yogurt
6 Kalamata olives
Optional: Greek fetta


Serves: 1

Chop up veggies into fingers, saving a chunk of cucumber for fine slicing to stick into your Greek Yogurt to create a homemade Tzatziki.

To make the Tzatziki mix the Greek yogurt, red onion and cucumber.

Grab your most gorgeous looking plate to lay dip, veggie fingers, olives and pita onto. This is also very cute, and you deserve it!

Serve with your favourite magazine and glass of organic red wine.


5 / 5

Chocolate-Banana Smoothie 


Lost your appetite? No problem, sip your nutrition with my pack-a-punch healthy indulgence smoothie. It will send you to sleep fast and fill you up until breakfast.


½ frozen banana (it’s good to always have some pre-prepared slices in the freezer)
1 cup nut milk of choice
1 tbsp cacao powder
1 tsp nut butter
1 pinch cinnamon


Serves: 1

Throw all ingredients into a blender

Pour in a wine glass for extra fabulousness.

Serve with a magnesium tablet and no guilt whatsoever!



The Gen Y Nutritionist, Rosie, has a unique ability to connect with the next generation about what and how they eat in a way that is educational, sustainable and entertaining. As the founder of My Nutrition Adventure, Rosie’s knowledge extends to every type of eating plan be it vegetarian, gluten free, body specific and beyond.