Ready meals have come a long way since the introduction of pre-cooked rubbery microwavable roast dinners. I was recently forced to explore the options in more detail whilst my kitchen was out of use and found that there is a good selection of fresh ready meals to suit a variety of tastes. The new trend is to include fresh vegetables (not pre-cooked) which improves the nutrient value and also the taste and texture of the meals. Here are some of my best picks.

Sainsbury's has just introduced a new range called Champney's (named after the well-know health spa). All meals contain some fresh vegetables, a good portion of protein (mainly chicken or fish), and rice, lentils, cous cous or potatoes. And no additives or preservatives! I especially like the Tomato and Coriander Chicken with spicy lentils which is both filling and very tasty. Another nice one is Atlantic Salmon with Broccoli which is served with wild rice. Very gourmet!

M&S don't seem to currently have a huge offering of the fresh microwavable meals (although a huge range of the pre-cooked ones, which are still very tasty), but there are some in their Healthy & Balanced range. One very nice one is Lime and Chilli Prawns. Where M&S excel are their fresh salads, so even no microwave required and you will make a good contribution towards your 5-a-day fruit and vegetable quota. The Tuna Nicoise salad and Tuna and 3 Bean salad are both meals in their own right and full of beneficial nutrients.

Waitrose offers their own range of fresh microwave meals too with interesting recipes such as Halloumi and Warm Bean Salad, Spicy Tiger Prawn Penne and Poached Cod and Sauce Vierge. All have a good portion of fresh vegetables and again, no additives or preservatives.

Tesco's fresh meal options include Moroccan Chicken with Cous Cous and Honeyroast Salmon with New Potatoes. Again, good fresh flavours including fresh vegetables.

Although I'm still a strong advocate of cooking from fresh ingredients it's good to see that there are alternatives for when you are too busy, tired or having your kitchen done. All these ready meals come in containers where you can see the contents, so you'll know what you are getting. The important thing is to check that the vegetables are definitely fresh and not already cooked. One way of distinguishing these fresh microwave meals are their shorter sell-by dates. Due to the fresh ingredients their shelf life is shorter so you know the product is definitely fresh.

Berries are small in size, but big when it comes to nutrient content. They are a particularly rich source of nutrients called anti-oxidants. Antioxidants are nutrients that help neutralise free radicals and oxidative damage they can cause. Free radicals are waste products made by our cells during chemical reactions, a bit like exhaust fumes. Free radicals are also produced during smoking, frying and can be inhaled from exhaust fumes. We are therefore exposed to free radicals every day, and increased levels can lead to cellular damage which in turn can lead to premature ageing and increased risk of disease.

By increasing your anti-oxidant intake you can combat the negative effects of the free radicals. Berries such as blueberries, bilberries, black and red currants, strawberries and raspberries are all packed with these helpful nutrients. By increasing them in your daily diet you can slow down ageing and improve your body's natural defences.

Great thing about berries is also that they are not as high in sugar as fruit tends to be. So you can happily pick on berries without worrying about extra calories. Here are some ideas on how to include them in your daily diet:

For breakfast, have some live yoghurt with a handful of fresh or frozen berries. Or try the energy shake with berries featured in this newsletter. You could also mix some berries into your porridge or muesli for added sweetness.

Berries are also excellent as snacks. Mix some with cottage cheese for a great pick-me-up, or just eat a handful of fresh berries on their own.

Having a protein drink in the morning is probably one of the best ways to create sustainable energy throughout the day. For many people those mid- morning and mid-afternoon hunger pangs and energy dips can disappear altogether. You will find this protein shake is a filling complete breakfast. You don’t need anything else if you start the day on it. It is complete in the sense that it contains protein, fats and carbohydrate, all in one meal.

Breakfast Protein Shake

3-4 tablespoons of natural live yoghurt (or alternative if dairy intolerant)
A rounded handful of berries (equivalent to the volume of 1 apple)
1 apple or pear (roughly chopped)
1-2 tablespoons of oats
1 tablespoon of ground nuts and seeds or tahini (ground sesame seed paste)
1 scoop of protein powder

Put all the ingredients into a blender and whiz until smooth. If you want a more liquid consistency, you can add some water. Frozen berried work really well with this recipe and all available from the frozen dessert section in most supermarkets.

Protein powders are normally dairy based (whey protein) and come either with or without flavourings. You can buy protein powder from health food shops. Solgar's Whey To Go is a good one and has vanilla, berry and chocolate flavours. The addition of the protein powder has one major benefit - it will keep you satisfied and full of energy for longer. The mistake most people make with their breakfast is to have too many carbohydrates (normally cereal) and too little protein. Carbohydrates offer fast burning fuel which is quickly consumed, leaving you hungry and tired. By adding protein you can control your energy levels more easily and avoid the mid-morning munchies.

If you would like to know more about how to create more sustained energy throughout the day and avoid snack attacks, contact me for a f*ree confidential chat.

I am a Nutritional Therapist trained at the Institute for Optimum Nutrition, a leading establishment in the field of nutrition education.

I spent the first 10 years of my career in the financial industry enjoying the challenges of the corporate world. I've always been a keen cook and am passionate about good food, but it wasn’t until experiencing the dramatic effects of a diet change on my own health that I realised the impact good nutrition can have on the quality of life.

I'm now sharing this knowledge at my nutrition consultations and newsletter and believe that good nutrition is the corner-stone of health and well- being. I'm passionate about making healthy food appetising and easy to prepare and my approach is to work with my clients’ unique circumstances to help them achieve their goals.