Feel Better. Live Better. One Healthy Habit at a Time.
VibrantLife4UHealthy living made practical

From the kitchen

Three easy meals for evenings when you’re tired

Some evenings, deciding what to cook feels harder than cooking itself. These three familiar meals give you somewhere to start.

Dinner does not have to be elaborate. Pick the meal that fits what is already in your fridge, and keep the rest for another day.

Flexible quantities for 2 people · Adjust portions to your appetite

Meal 1

Vegetable omelette with toast

A few vegetables, eggs and toast can turn into a meal without much planning. Use one or two vegetables rather than feeling you need a full selection.

What you’ll need

  • 4 eggs
  • About 1 cup chopped vegetables: onion, tomato, mushrooms or leafy greens
  • A small handful of fresh basil, torn or chopped
  • 1–2 teaspoons cooking oil
  • Salt and pepper, to taste
  • 2–4 slices of bread, for toast

How to make it

  1. Beat the eggs with a little salt and pepper. Chop the vegetables into small pieces so they cook evenly.
  2. Heat the oil in a non-stick frying pan over medium heat. Cook onion or mushrooms first, if using, until softened. Add tomato or leafy greens and cook briefly; let excess liquid evaporate.
  3. Pour in the eggs and scatter over the basil. Lower the heat and cook gently, folding or turning the omelette as needed, until the egg is fully set. You can make two smaller omelettes if that is easier.
  4. Serve with freshly made toast.

I personally like to add some fresh basil from the garden. It gives the omelette a lovely fragrance.

Meal 2

Chicken, tomato and tofu noodles

A light broth brings everything together in one bowl. Fresh chicken works, or use properly refrigerated leftover roast chicken from yesterday.

What you’ll need

  • 150–200 g boneless chicken, thinly sliced, or a similar amount of cooked shredded roast chicken
  • 150–200 g tofu, cut into cubes
  • 2 medium tomatoes, chopped
  • 2 handfuls leafy greens, washed and chopped
  • 2 portions of your favourite noodles
  • About 750 ml–1 litre light chicken or vegetable stock
  • Soy sauce and pepper, to taste

How to make it

  1. Prepare the noodles according to the packet instructions. If cooking them separately, drain and divide between two bowls.
  2. Bring the stock to a gentle simmer in a saucepan. Add the tomatoes and cook until they begin to soften.
  3. For raw chicken, add the thin slices and simmer until fully cooked. For leftover roast chicken, add the shredded meat and heat thoroughly. Chicken and reheated leftovers should reach 74°C in the centre.
  4. Add the tofu gently, followed by the leafy greens. Simmer until the greens soften and the tofu is hot throughout.
  5. Taste before adding soy sauce or pepper. Ladle the chicken, tofu, vegetables and broth over the noodles.

Choose a lower-salt stock if you prefer, and add seasoning only after tasting. Keep raw chicken and its utensils separate from foods that are ready to eat.

Meal 3

Pan-fried salmon with onions and teriyaki sauce

This is how I make the salmon in the photo: cook the fish first, dish it onto a plate, then prepare the onion topping in the pan. Serve with rice and a quick vegetable side.

Nikki’s pan-fried salmon topped with sliced onions and teriyaki sauce on a patterned plate
From my kitchen: pan-fried salmon with onions and teriyaki sauce. Photo: Nikki Low.

What you’ll need

  • 2 salmon portions
  • 1 medium onion, sliced
  • 1–2 teaspoons cooking oil, as needed
  • 2–3 tablespoons teriyaki sauce, or to taste
  • A little water, if the sauce needs thinning
  • Cooked rice and vegetables, to serve

How to make it

  1. Pat the salmon dry. Heat a little oil in a frying pan over medium heat and pan-fry the fish, turning carefully as needed, until cooked through. Cooking time depends on the thickness; check the thickest part reaches 63°C.
  2. Dish the salmon onto a plate.
  3. Sauté the sliced onions in the same pan until softened. Lower the heat if the pan is very hot.
  4. Add the teriyaki sauce and stir. If the sauce is too thick, add a little water until it coats the onions comfortably.
  5. Spoon the onions and sauce over the salmon. Serve with rice and steamed or stir-fried vegetables.

Frozen vegetables are handy when you are short on time. Teriyaki sauces vary in thickness and saltiness, so start with a little and adjust to your taste.

Make the next tired evening easier

Keep eggs, tofu, frozen vegetables and your favourite noodles on hand. Choose one meal before you start cooking, and prepare the vegetable side while the main dish cooks.

For more everyday ideas, browse our recipe collection or read Cooking for One or Two.

A quick note on leftovers

Use leftover roast chicken only if it was refrigerated promptly and kept chilled. Reheat it thoroughly to 74°C. If you are unsure how it was stored, choose fresh chicken instead.

Cooking temperature reference: FoodSafety.gov safe minimum internal temperatures.