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
• 1 tsp dried Italian herb blend
• 2 tbsp olive oil
• 1/2 lemon

Instructions:

1. 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 garlic and herbs and rub it over the chicken.
2. Roast for 20-25 minutes, until chicken is cooked through and the vegetables are tender. If desired, squeeze a little 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
• 1 lemon
• 2 tbsp olive oil

Instructions:

1. 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 garlic. Toss asparagus with the remaining 1 tbsp olive oil. Season both salmon and asparagus with salt and pepper. Squeeze the juice from half a lemon over the salmon and place a couple of lemon slices (from the other half) on top.
2. Bake for 12-15 minutes, until salmon flakes easily with a fork and the asparagus is tender-crisp. Serve immediately (garnish with fresh herbs if desired).

3. Turkey Quinoa Stuffed Bell Peppers

Ingredients:

• 3 large bell peppers
• 1/2 cup quinoa (dry)
• 1 lb lean ground turkey
• 1 small onion
• 2 cloves garlic
• 1 cup diced tomatoes
• 1 tsp chili powder
• 1/2 tsp cumin

Instructions:

1. Preheat oven to 375°F (190°C). Cook quinoa according to package directions. Cut the tops off the bell peppers and remove seeds. Stand peppers upright in a baking dish.
2. Heat a skillet. Sauté onion until soft, then add garlic and ground turkey; cook until turkey is browned. Stir in diced tomatoes, cooked quinoa, chili powder, cumin, and a pinch of salt. Spoon this filling into the 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
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/4 tsp garlic powder
• 1/4 cup shredded cheddar

Instructions:

1. Preheat oven to 400°F (200°C). Scrub sweet potatoes and pierce a few times with a fork. Bake directly on the oven rack for 40-50 minutes, until soft.
2. Warm the black beans in a saucepan and stir in the chili powder, cumin, garlic powder, and a pinch of salt. Once heated, split the cooked sweet potatoes open and fluff the insides with a fork. Spoon the seasoned beans on top. If using cheddar, sprinkle it over the filling so it melts.

5. Shrimp and Cauliflower Fried Rice

Ingredients:

• 1/2 lb shrimp, peeled and deveined
• 3 cups cauliflower rice (finely chopped cauliflower)
• 1 cup mixed veggies (peas, carrots, etc.)
• 2 green onions (white and green parts separated)
• 2 cloves garlic
• 2 tbsp soy sauce (low sodium)
• 1 tbsp sesame oil (or olive oil)

Instructions:

1. Heat a wok or large skillet over high heat with a little oil. Season shrimp with salt and pepper and stir-fry until pink, about 2 minutes. Remove shrimp and set aside.
2. Add remaining oil to the pan. Sauté the garlic and white parts of the green onions for 30 seconds. Add mixed veggies and cook for 2 minutes. Stir in the cauliflower rice and cook about 5 minutes until it softens. Return the shrimp to the pan, add soy sauce, and stir-fry together for 1 minute. Stir in the green onion greens and serve hot.

These healthy dinner ideas are packed with protein and wholesome ingredients to keep you full and nourished.

For more guidance, Galaxy Fit Lab's personal trainers can create custom meal plans tailored to your goals. Book a free consultation today to get started on your fitness journey!