Nutritionist Dr Joanna McMillan reveals seven ways to avoid the takeaway trap

IT IS a scene familiar to many, coming home after a long day at work and having to cook for yourself, your partner or family. It breaks the bank and your waistline. Here's how to avoid it.

This might seem like the easy option after a long week, but it will cost you.

IT IS a scene familiar to many, coming home after a long day at work and having to cook for yourself, your partner or family.

But you're tired, and because you've worked all week you figure one night off really won't hurt and so you dial your local takeaway pizza joint.

Then you turn to your wallet to pay and suddenly notice how much emptier it looks without that extra $50 or so in it.

With that in mind here are nutritionist Dr Joanna McMillan's seven tips to eating healthy and saving cash.

You might not feel like cooking, but do you really want this?

1. Plan your dinner menu

It may sound over the top, but she says planning for the week on the weekend and shopping for the ingredients ahead of time will help you stick to your weekly menu.

2. Make good use of leftovers

Thinking of a Sunday roast dinner?

According to Dr McMillan a roast provides leftover meat which can be turned into a quick pasta or rice dish the next night.

"Then the bones can be used to make a stock for a soup or casserole later in the week," she says. "Cook extra of any dishes that can frozen so that you have a few home cooked preprepared meals ready to go."

3. Stock your pantry and freezer with key ingredients

Dr McMillan says the advantage of using key ingredients was that they can be thrown together for quick midweek meals.

"I always have frozen meat or prawns, frozen veg, canned tomatoes, beans and whole grains so that an easy pilaf or pasta dish can be thrown together," she says.

4. Keep eggs in the pantry or fridge

Dr McMillan says eggs are hard to beat for a quick easy meal at any time of day.

"Rather than ordering takeout, whip up an omelet, a big salad and toast some grainy bread," she said.

5. Give the kids/partner a night each where they are head chef

Dr McMillan said that gives them a chance to pick a dish to make, make a shopping list and get the ingredients and help you prepare the meal - or make it themselves for older kids.

6. Invest in timesaving key kitchen appliances and equipment

According to Dr McMillan, appliances or equipment that cut corners are a god send.

She says to keep those you use regularly on the bench, not tucked away at the back of a cupboard.

"Things I use all the time are my food processor for grating cheese, whipping up breadcrumbs etc, my blender for smoothies, juices and soups, my coffee maker (breakfast rather than dinner) and even things like really good non-stick pans, my wok, my grill pan for awesome steaks, my salad spinner, a fab sharp knife … my kitchen essentials," she said.

7. Extra preparation now saves time later

Finally she suggests when chopping vegetables to cut extra while cooking.

"Keep it ready prepared in ziplock bags in the fridge," she says.

"That way the next night you're ready to go without too much prep."

Dr Jo is The Good Guys National Nutrition Week Ambassador. National Nutrition Week runs until October 19.

A roast isn't only great for Sundays, it's good the next day as well in rice and pasta.

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