Meals for one

Five super-easy 'assembly' meals; perfect for when you're dining alone.

1. Cook 90-second brown rice in the microwave. Flake smoked or tinned salmon over the top. Serve with salad mix from the supermarket.
2. Toast whole grain bread. Thinly spread with pesto. Poach or fry an egg (using non-stick pan and spray of oil) and place on bread. In a small salad bowl, put chopped tomato, cucumber, capsicum and red onion. Drizzle with olive oil and top with a few olives.
3. Cook some dried pasta in plenty of salted water. Drain a small can of tuna or salmon; flake the fish. Microwave mixed frozen vegetables. Mix the pasta, fish and vegetables together. Drizzle with olive oil. Crumble feta cheese on top.
4. From the supermarket: rotisserie chicken breast; prepared salad from the deli; fresh bread from the bakery. Remove skin from chicken, put it all on a plate and enjoy.
5. Heat the grill to 200°C or HIGH. Take one tortilla from the freezer. Spread with tomato paste from a tube. Add chopped onion, capsicum, mushrooms and diced ham (or whatever is available). Top with grated cheese. Cook under the grill for about 10 minutes.