Eating healthy doesn't mean dinner has to be boring or bland – it can be delicious and nutritious! I often get asked for healthy dinner ideas that are high in protein, low in calories, and based on whole foods. The key is using lean protein, lots of veggies, and healthy carbs in moderation. Here are five dinner ideas that fit the bill. They're simple enough for busy weeknights and will fuel you without weighing you down.
1. Garlic Herb Chicken and Roasted Vegetables
Ingredients:
- 2 boneless, skinless chicken breasts (about 6 oz each)
- 2 cups mixed vegetables (broccoli, bell pepper, carrots, etc.)
- 2 cloves garlic, minced
- 1 tsp dried Italian herb blend
- 2 tbsp olive oil
- 1/2 lemon
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F (200°C). On a sheet pan, toss the vegetables with 1 tbsp olive oil, salt, and pepper. Push veggies to the sides and place the chicken in the center.
- In a small bowl, mix remaining 1 tbsp olive oil with minced garlic and herbs. Rub this mixture over the chicken breasts.
- Roast for 20-25 minutes, until chicken is cooked through (internal temp 165°F) and vegetables are tender. Squeeze lemon juice over everything before serving.
2. Lemon Garlic Salmon with Asparagus
Ingredients:
- 2 salmon fillets (4-6 oz each)
- 1 lb asparagus, trimmed
- 2 cloves garlic, minced
- 1 fresh lemon
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F (200°C). Place salmon and asparagus on a foil-lined baking sheet.
- Drizzle salmon with 1 tbsp olive oil and rub with minced garlic. Toss asparagus with remaining olive oil.
- Season both salmon and asparagus with salt and pepper. Squeeze juice from half the lemon over salmon and place lemon slices on top.
- Bake for 12-15 minutes, until salmon flakes easily with a fork and asparagus is tender-crisp. Garnish with fresh herbs if desired.
3. Turkey Quinoa Stuffed Bell Peppers
Ingredients:
- 3 large bell peppers (any color)
- 1/2 cup quinoa (dry)
- 1 lb lean ground turkey
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 cup diced tomatoes
- 1 tsp chili powder
- 1/2 tsp cumin
- Salt and pepper to taste
Instructions:
- Preheat oven to 375°F (190°C). Cook quinoa according to package directions and set aside.
- Cut tops off bell peppers and remove seeds. Stand peppers upright in a baking dish.
- Heat a skillet over medium heat. Sauté onion until soft, then add garlic and ground turkey. Cook until turkey is browned and cooked through.
- Stir in diced tomatoes, cooked quinoa, chili powder, cumin, salt, and pepper. Mix well.
- Spoon filling into peppers. Pour a little water into the dish, cover with foil, and bake 25-30 minutes until peppers are tender.
4. Black Bean Stuffed Sweet Potatoes (Vegetarian)
Ingredients:
- 2 medium sweet potatoes
- 1 can (15 oz) black beans, drained and rinsed
- 1 tsp chili powder
- 1/2 tsp cumin
- 1/4 tsp garlic powder
- 1/4 cup shredded cheddar cheese (optional)
- Salt and pepper to taste
- Fresh cilantro for garnish (optional)
Instructions:
- Preheat oven to 400°F (200°C). Scrub sweet potatoes and pierce several times with a fork.
- Bake directly on oven rack for 40-50 minutes, until soft when gently squeezed.
- Meanwhile, warm black beans in a saucepan over medium heat. Stir in chili powder, cumin, garlic powder, salt, and pepper.
- Split cooked sweet potatoes open and fluff the flesh with a fork. Spoon seasoned beans on top.
- Sprinkle with cheese if using and garnish with fresh cilantro. Serve immediately.
5. Shrimp and Cauliflower Fried Rice
Ingredients:
- 1/2 lb shrimp, peeled and deveined
- 3 cups cauliflower rice (finely chopped cauliflower)
- 1 cup mixed vegetables (peas, carrots, corn)
- 2 eggs, beaten
- 2 green onions, chopped
- 2 cloves garlic, minced
- 2 tbsp sesame oil
- 2 tbsp low-sodium soy sauce
- 1 tsp fresh ginger, grated
- Salt and pepper to taste
Instructions:
- Heat 1 tbsp sesame oil in a large skillet or wok over medium-high heat. Add shrimp and cook 2-3 minutes per side until pink and cooked through. Remove and set aside.
- Add remaining oil to the pan. Add garlic and ginger, stir-fry for 30 seconds until fragrant.
- Add cauliflower rice and mixed vegetables. Stir-fry for 3-4 minutes until vegetables are tender.
- Push vegetables to one side of pan. Pour beaten eggs into empty space and scramble. Once set, mix with vegetables.
- Return shrimp to pan, add soy sauce and green onions. Stir everything together and cook for another minute. Season with salt and pepper to taste.
Final Thoughts
These five healthy dinner recipes prove that nutritious meals can be both delicious and satisfying. Each recipe focuses on lean protein, plenty of vegetables, and wholesome ingredients that will fuel your body without leaving you feeling heavy or sluggish.
Pro tip: Meal prep these recipes on Sunday for easy weeknight dinners. Most of these dishes reheat well and taste even better the next day as flavors meld together.
Remember, consistency is key when it comes to healthy eating. Start with one or two of these recipes this week, and gradually build a repertoire of go-to healthy dinners that you genuinely enjoy eating.