Advertising
Advertising

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.

      Advertising

      • 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

              Advertising

                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.

                        Advertising

                        • 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

                                Advertising

                                  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

                                          Do Memory Supplements Work? 10 Supplements to Boost Brain Power How Much Sleep Do Kids Need for a Productive Day? 15 Important Benefits of Stretching Before, After, and During a Workout These 17 Life Skills Will Teach Your Kids Responsibility Struggling with What to Eat Tonight? Here are 20 Quick and Healthy Dinner Recipes For You To Choose!

                                          Trending in Health

                                          1 8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life 2 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious 3 How to Prevent Neck Pain from Sleeping (And Quick Fixes to Help You) 4 Do Essential Oils for Weight Loss Actually Work? 5 3 Simple Steps to Reduce Your Gut Inflammation

                                          Read Next

                                          Advertising
                                          Advertising
                                          Advertising

                                          Last Updated on January 17, 2019

                                          8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                                          8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                                          In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

                                          Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

                                          Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

                                          Why Is It Hard to Live A Peaceful And Happy Life?

                                          Our Habitat Has Become Too Technological

                                          The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

                                          There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

                                          How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

                                          According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

                                          Too Many People Don’t Want to Unplug

                                          Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

                                          The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

                                          Listen carefully:

                                          We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

                                          Advertising

                                          The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

                                          Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

                                          8 Mindfulness Exercises to Start Practicing

                                          There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

                                          Are you ready for it? Let’s go!

                                          1. Pray Daily

                                          You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

                                          When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

                                          Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

                                          Pray. You won’t regret it.[5]

                                          2. Pay Attention to Your Inner Thoughts

                                          A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

                                          By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

                                          Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

                                          Advertising

                                          If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

                                          This article can guide you to beat negative thoughts:

                                          How to Stop Automatic Negative Thoughts When You’re Overwhelmed

                                          3. Smile Often

                                          Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

                                          Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

                                          Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

                                          The moment that you smile unconsciously, you then know that you are truly happy.

                                          4. Organize Your Working Desk

                                          A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

                                          When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

                                          Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

                                          Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

                                          Advertising

                                          5. Celebrate Your Friend’s Victories

                                          I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

                                          Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

                                          What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

                                          6. Listen to Your Spouse/Partner

                                          God put someone in your life for a reason. You might as well listen to him or her.

                                          I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

                                          I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

                                          7. Give Yourself a Break from Technology

                                          You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

                                          How do you do that? This is my formula:

                                          First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

                                          If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

                                          If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

                                          Advertising

                                          If you score more than 35, you need to take action immediately.

                                          Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

                                          8. Go Exercise

                                          Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

                                          The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

                                          You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

                                          12 Benefits of Regular Exercise You Should Know

                                          The Bottom Line

                                          It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

                                          It is possible to live a happy and peaceful life. It only depends on you.

                                          Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

                                          More Resources About Mindfulness

                                          Featured photo credit: Lesly Juarez via unsplash.com

                                          Reference

                                          Read Next