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Struggling with What to Eat Tonight? Here are 20 Quick and Healthy Dinner Recipes For You To Choose!

Struggling with What to Eat Tonight? Here are 20 Quick and Healthy Dinner Recipes For You To Choose!

You are a corporate workhorse. Your boss loves you for that. Your paycheque says it all. Life, as you know it, is good.

Okay, let’s cut to the chase. The other side of the story is you always head home with a tired body, exhausted brain, and a hungry stomach. Some nights you would go straight to your favorite fast food joint and get what seems to be your perpetual go-to meal. The question is, are you sure you are eating real, healthy food and not artificial junk masquerading as one?

On other days, you try to muster up all the skills you need to prepare yourself a decent meal–using whatever’s left of your weekly supply. You’re lucky if you happen to have whole grain noodles, fresh tomatoes, and parmesan. Otherwise, grilled skinless chicken breasts would also make a nice, healthy treat. In both instances, you feel a quick sigh of relief, a refreshing break from your rather stale, unhealthy diet.

You don’t need to force yourself to eat food that only does your body more harm than good. It only takes a few minutes to whip up something that will not only satisfy your palate but will also boost your energy for the next day

Here are 20 quick and healthy dinner recipes you can enjoy all without breaking a sweat.

1. Easy, Healthy Meat Sauce

    When you get both nutrition and gastronomic indulgence, you know it’s something you need to try. This easy marinara recipe makes use of fresh vegetables, ground sirloin, and jarred marinara sauce–no need to do the sauce from scratch! If you’re preparing a week-long meal plan, this recipe is recommended as it has a shelf life of five days and can be kept in mason jars.

    • Total prep and cook time: 30-35 minutes
    • Health factor: Ground sirloin is the leanest cut of meat–that’s fatless protein for you!

    2. White Bean and Tuna Quesadillas with Cherry Tomato Pico

      White beans have a mellow, blunt taste to them which means you can mix them in whatever sauce or broth you have. This tuna quesadilla recipe takes its taste from fresh cherry tomato pico, making it a savory meal you can have any time of the day.

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      • Total prep and cook time: 25 minutes
      • Health factor: Beans are known to score low on the glycemic index. This helps reduce your risk of heart diseases and diabetes.

      3. Sardines Tossed in Marinara With Coconut oil

        Can’t get enough of marinara? Partner it with coconut oil to make a succulent base for this super quick sardine meal.

        • Total prep and cook time: 1 minute
        • Health factor: Aside from tuna, sardines are known to be one of the highest sources of omega-3 fatty acids which lower chances of heart diseases

        4. Green Salad With Lemon Dressing

          The lemon’s tangy taste cuts through the fresh, earthy texture of vegetables ultimately providing you with a satisfying multi-sensory experience.

          • Total prep and cook time: 20 minutes
          • Health factor: Keeping a high-fiber diet can help lower cholesterol levels and improve digestion.

          5. Salmon Avocado Poke Bowls

            This simple Hawaiian dish offers a nice balance between the melt-in-your-mouth goodness of fresh salmon and the creamy, smooth taste of avocado. Add to this the filling quality of rice and you’ll surely have a full meal, hook, line, and sinker.

            • Total prep and cook time: 20 minutes
            • Health factor: Avocados are very nutritious and contain a wide variety of vitamins and minerals as well as healthy fats.

            6. Sheet Pan Teriyaki Chicken and Roast Broccoli

              A healthy and deliciously satisfying meal in a single sheet pan. This improved and simplified version of everyone’s favorite chicken recipe, cuts down on prep and cook time while keeping the delectable taste of the meal we’ve all grown to love.

              • Total prep and cook time: 40 minutes
              • Health factor: Did you know that chicken meat is a natural antidepressant? Keep your happy hormones afloat even after a challenging day at the office with this easy-to-prepare meal.

              7. Green Eggs and Ham Frittata

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                This version of the popular egg dish offers a generous load of spinach, leeks, and dill. The meal also highlights the sweet taste of ham and the piquant texture of cheese.

                • Total prep and cook time: 30 minutes
                • Health factor: This pantry staple is packed with vitamins and minerals and is rich in protein, amino acids, and healthy fats.

                8. Baked Chicken Fingers With Honey Mustard Dipping Sauce

                  This delicious chicken meal, that doubles as a snack, is an ideal recipe for people who are on the go. Pop the breaded chicken in the oven, prepare your dipping sauce, add in some greens, and it’s done!

                  • Total prep and cook time: 25 minutes
                  • Health factor: Baking the chicken instead of frying gives you all the flavors without the guilt.

                  9. Easy Salmon and Potato Foil Packets

                    No need to have advanced cooking skills to put this delicious meal together. This dish has the zesty, refreshing flavors of orange and lemon and infuses it into the tender and flaky meat of salmon.

                    • Total prep and cook time: 25-30 minutes
                    • Health factor: The combination of salmon and potato in this meal makes it great for the bones and heart.

                    10. Asian Prawn and Quinoa Salad

                      Fresh salad recipes always do the trick. If you’re looking for a meal that is packed with flavours without compromising on nutritional value, this delightful concoction is perfect for you.

                      • Total prep and cook time: 30 minutes
                      • Health factor: Quinoa, often called as the “wonder grain” is loaded with protein, fiber, and antioxidants. It is also popularly known to be a healthier alternative to carbohydrates.

                      11. Chicken Curry in a Hurry

                        This simpler take on everyone’s favorite Indian meal uses rotisserie chicken, cutting your cooking time in half. It also contains Greek yogurt which adds an interesting dimension to its already flavorful taste profile.

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                        • Total prep and cook time: 45 minutes
                        • Health factor: Yogurt is known to help address certain gastrointestinal conditions such as lactose intolerance, constipation, and diarrhea.

                        12. Tomato Chickpea Salad

                          This hearty and easy-to-prepare meal marries the sublime taste of chickpeas and the invigorating quality of tomatoes. It also offers a generous serving of fresh ingredients such as parsley, cucumber, and green onions—a sure burst of flavors in the mouth!

                          • Total prep and cook time: 10 minutes
                          • Health factor: Tomatoes help maintain a healthy blood pressure level.

                          13. Roasted Cucumbers With Cream and Horseradish

                            Partner your favorite meat recipes with this dolled up cucumber-based meal. Cooked with butter and cream and accompanied with horseradish, lemon zest, and dill, this sumptuous side dish also makes a great, filling meal all on its own.

                            • Total prep and cook time: 35 minutes
                            • Health factor: Cucumber helps fight body inflammation with its cooling properties.

                            14. Quick Chicken Fettuccine

                              Want to treat yourself to an easy yet satisfying dish? This quick chicken fettuccine meal contains all the flavors you need to happily cap off your frantic day at work.

                              • Total prep and cook time: 20 minutes
                              • Health factor: This fettuccine and chicken combo is a goud source of protein.

                              15. Steamed Mussels With Tomato and Chorizo Broth

                                The refreshing taste of the sea in the mouth is a perfect way to shoo away all the exhaustion you’ve drawn in during the day. This one-pot broth-based meal is easy to prepare and yields a savory delight.

                                • Total prep and cook time: 30 minutes
                                • Health factor: Mussels are dense in nutrients and are believed to be the best seafood since they are farmed using environmentally-friendly methods.

                                16. Easy Garlic Kale

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                                  Packed with a wide variety of healthful compounds and minerals, this super meal transforms your dull dining into a unique appetizing experience.

                                  • Total prep and cook time: 25 minutes
                                  • Health factor: Enjoy kale’s vitamin-rich flavor profile as well as garlic’s pungent nutritional composition.

                                  17. Gyudon (Japanese Simmered Beef and Rice Bowls)

                                    Not even your busy schedule can stop you from enjoying this one-pot Japanese treat. This quick, savory meal will surely give all the after-work comfort that you deserve.

                                    • Total prep and cook time: 20 minutes
                                    • Health factor: Enjoy a hearty meal that comes with a good protein boost.

                                    18. Healthy Pork Lettuce Wraps

                                      Super simple and easy to prepare, this delicious wrap recipe is a healthy alternative to your usual heavy meat-based meal. The crunchy texture of lettuce and the savory taste of pork will surely bring joy to your taste buds.

                                      • Total prep and cook time: 25 minutes
                                      • Health factor: Lettuce is a healthier alternative to rice or bread—equally filling minus the carbs.

                                      19. 15-minute Coconut Curry Noodle Soup

                                        The richness of coconut milk, pungent spice of curry paste, and the tasty slivers of chicken breasts make this easy to prepare noodle soup a perfect evening meal.

                                        • Total prep and cook time: 15 minutes
                                        • Health factor: Soups are generally made up of liquid contents and they fill you up without all the unnecessary calories.

                                        20. Smoky Citrus Shrimp With Parsley

                                          This easy to prepare meal comes with oodles of flavors that burst in your mouth sending you straight to a unique and satisfying gastronomic adventure.

                                          • Total prep and cook time: 40 minutes
                                          • Health factor: Shrimps are known to be low in calories and high in protein.

                                          More by this author

                                          Jane Dizon

                                          Nurse, Ninja Mom, Digital Marketing Specialist and Writer

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                                          How to Keep Yourself Awake at Work Without Caffeine

                                          How to Keep Yourself Awake at Work Without Caffeine

                                          Keeping yourself awake at work can be a real challenge when you’re bored, exhausted or sleep-deprived.

                                          But before you reach for that can of Red Bull, bottle of Mountain Dew, or pot of coffee, try these healthy remedies to stimulate your 5 different senses and help you stay awake at work:

                                          Sight – Visual Stimulation

                                          The first thing you do when you wake up is opening your eyes, so your visual stimulation is very important to keeping your energy level high.

                                          1. Maximize your exposure to light.

                                          Your body’s internal rhythm is regulated by the amount of light you receive. The greater your exposure, the more alert you will feel.

                                          Open the shades and let in the sunlight. Step outside or look out the window. Turn on all the artificial lights in your office or around your work space.

                                          2. Exercise your eyes (or give them a break).

                                          Roll your eyes up and down, side to side and diagonally. Rotate them clockwise and then counterclockwise. Squeeze them shut and then open them wide. Do this several times.

                                          Reading and sitting in front of a computer screen for long periods can lead to eye fatigue.

                                          Take regular breaks with deliberate blinking and looking out into the distance.

                                          3. Take note of your environment.

                                          Learn to enjoy people-watching. Observe their activities, speech, body language and interactions with others. Notice the details of building, trees and other objects around you, including their color, shape and size.

                                          By doing this, you’re not only relaxing your eye muscles but also calming your mind.

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                                          Hearing – Auditory Stimulation

                                          What you hear or listen to have direct effect on your brain. This is why we feel so annoyed and sometimes angry when we hear construction noise when we’re working.

                                          4. Engage in conversation.

                                          Talk to a friend or colleague. Trade funny stories. Discuss your business venture, a creative idea, the latest political scandal, or any other topic that interests you.

                                          Practice mindful listening to what you and the other person are saying. Tune into the tone, volume and content of the conversation.

                                          Learn how to practice better listening from this guide:

                                          Why Listen to Reply Instead of Understand Is the Key to Failure

                                          5. Listen to upbeat music.

                                          Try hip hop, rock or jazz to keep you alert. Instrumental, non-distracting music works best.

                                          Sing, whistle, and hum along if you can. Plug in the earphones if you must.

                                          Smell – Olfactory Stimulation

                                          If you’re feeling sleepy and suddenly smell the coffee, you’ll probably feel more energetic. This is why smell is an influential stimulation.

                                          6. Work your nose.

                                          Aroma therapists recommend essential oils of peppermint (to boost energy), rosemary (to build awareness), eucalyptus (to increase oxygen), cedarwood  (to activate your mind), and cinnamon (to improve your reaction time).

                                          If you don’t have essential oils on hand, you can use lotions or burning candles that provide the same scents.

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                                          Citrus like lemons, limes, grapefruits and oranges are also natural olfactory stimulants. Get a whiff of these citrus scents to stay awake.

                                          Taste – Gustatory Stimulation

                                          If you want an energetic day at work, you can’t let your tongue feeling plain and flavorless.

                                          7. Have a good breakfast.

                                          Start off with the most important meal of the day.

                                          Think fresh, light and healthy: bran cereals, wholegrain breads, fruits, and yogurt.

                                          Nix the heavy stuff like sausages, greasy eggs or pancakes.

                                          Need some breakfasts inspirations? Check out these ideas:

                                          20 Healthy Breakfast Choices That Will Save You Time

                                          8. Drink lots of water.

                                          Keep a glass or bottle of H2O near you and sip from it throughout the day. Dehydration can leave you feeling tired, sluggish and sleepy.

                                          So make sure you drink enough water throughout the day. Not sure how much to drink? This can help you:

                                          How Much Water Should You Drink Each Day (and How Much Is Too Much for You)

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                                          Think that you’ve been drinking too little water? Try these friendly reminders:

                                          3 Best Apps To Help You Drink Much More Water

                                          9. Eat energy-boosting snacks.

                                          Nuts and fruits (like bananas, apples and strawberries) are sure bets. Pairings with staying power include baby carrots with a low-fat cream cheese dip; celery sticks with peanut butter; red peppers with hummus; and plain yogurt with granola.

                                          Avoid carb-filled, sugary snacks that make you crash and leave you feeling tired.

                                          Here you can find some healthy snack ideas:

                                          25 Healthy Snack Recipes To Make Your Workday More Productive

                                          Touch – Tactile Stimulation

                                          Last but not least, your sense of touch will make you physically feel more energetic and less stressful.

                                          10. Splash cold water on your face.

                                          Do this in the morning, during bathroom breaks and in the afternoon. Being exposed to cold water pushes your body to adjust and regulate its internal temperature, which in turn keeps you alert.

                                          This works the same as you take a cold shower to increase mood and alertness. Take a look at this article to learn more about it:

                                          5 Surprising Benefits of Cold Showers

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                                          11. Use acupressure.

                                          Apply pressure to, massage, or tap on the stimulation points of your body. These include the top of your head, the back of your neck, the back of your hand (between the thumb and index finger), just below the knee and your earlobes.

                                          Watch this video to learn about the acupressure points you can try:

                                          12. Get moving.

                                          Move away from your chair and stand, walk, run or climb the stairs. Feel the earth under your feet. Stretch and twist. Do jumping jacks, lunges, push-ups and back bends.

                                          And if you need to move more discreetly, wiggle your feet, bounce your knee up and down, scrunch your toes, or cross your legs.

                                          You can also try some simple stretches and exercises at your desk:

                                          Unlike addictive caffeine fixes, these remedies activate your senses, engage your attention, amp up your energy and prevent morning grogginess and afternoon slumps without the side effects or health risks.

                                          Pick a few ways from this list of suggestions and practice them consistently. And when you do this consistently, you’ll soon see the positive results — a more energetic and productive you at work.

                                          Featured photo credit: Pexels via pexels.com

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