Part four of my summer series (under the umbrella of fitness): healthy dinner recipes. It’s 6 o’clock; you’re just arriving home after a long day at work, have loads of laundry to do, a bathroom to clean, a TV series to binge watch, and a dog to entertain….do you really have to squeeze in making dinner, too? Unfortunately, the answer is yes. Dinner can often appear to be a meal that takes hours of your time and an immense amount of complicated recipes and ingredients to make. Although this may be the case for some fancy dishes, most of my favorite healthy, nutritious, guilt-free, and filling evening time meals are quite the opposite- simple, efficient, and quick. Not only is dinner an important meal because of it being your final opportunity to squeeze in any last minute veggies and vitamins for the day, but in reality, dinner should also be the last time you eat a mass amount of food or calories for that day (meaning that your dinner should satisfy your stomach late into the night until you jump into bed). To be sure you are providing your body with delightful, simple, and hunger-satisfying foods for dinner, here are seven meals to prepare for each day of the week. #HealthyIsTheNewSkinny #BeComfyWithTheSkinYouAreIn
1. Monday: chicken and brown rice bowl.
Rice and meat bowls are a huge craze in the health world because of their nutrient based carbs, packs of protein, and filling demeanor. By adding some cooked brown rice and grilled chicken into a bowl with veggies, you will have the absolute perfect dinner time meal and satisfied appetite.
2. Tuesday: tacos (health-a-fied, of course).
It’s Taco Tuesday and you want to indulge in the greatness that is traditional Hispanic food. Yes, beans, tortillas, and sour cream are all quite tasty, but there are some slight transformations you can make to your favorite Hispanic dish, without subtracting any flavor. First, use whole grain, whole wheat, brown rice, or gluten free tortillas to put your fillings into. Second, stray from the beef. Making chicken tacos is just as tasty, but double as nutritious. Third, portion control is key in making the perfect taco. Adding beans, sour cream, and other calories-dense toppings is perfectly fine, but you never truly realize how much of a topping you’re adding…until you measure it out. So, when constructing your taco masterpiece, use a measuring cup to make sure you aren’t overdosing on the ingredients you love to hate most.
3. Wednesday: broccoli, steak, and corn skewers.
Who can deny the fact that kabobs are not only fun to eat, but also fun to make, too. As mentioned in my healthy lunch recipes post, adding your favorite protein and veggies to a skewer, sticking it on the grill, and enjoying is quite possibly the easiest way to create a balanced, quick, and delicious meal.
4. Thursday: breakfast for dinner.
In my house, every Thursday night is breakfast night (Holen household for the win!). However, sometimes eggs and bacon won’t cut it come your evening hunger demands and you need some real food that will keep you full well past 8 o’clock. That’s where gluten free protein pancakes come into play! That’s right, gluten free protein pancakes. By making your favorite gluten free pancakes, adding protein powder, and topping with almond slices or peanut/almond butter, you will surely halt your end of the week sweet tooth and be full for hours to come.
5. Fri(yay): cauliflower pizza.
Everyone loves pizza, and is eternally grateful for Italians letting us steal their masterpiece, but this greasy and calorie-dense food lacks nutrition and long-term satisfaction. To subside your pizza pie desire, try making a homemade pizza using a cauliflower crust and healthy toppings, such as homemade sauce, peppers, mushrooms, kale, and spinach. I know this is not your typical Friday night pizza binge, but hey, it’s the best mock Italian dish ever created and it contains vitamins and nutrients your body needs, wants, and loves.
6. Saturday: backyard cookout.
Let’s be real, as summer continues to take full force and July enters our calendars, cookouts and barbecues are unavoidable. Transforming your favorite BBQ meals into healthier alternatives is not only easy, but actually creates an entire new taste to a time-old and classic meal. Instead of wrapping your piping hot dog or juicy burger into a bun, try surrounding your meat in a lettuce wrap. I love this option because it is like a little handheld salad on the go! Also, to prevent yourself from snacking on too many chips, pretzels, and cookies, bring your own sides (such as cucumbers, peppers, carrots, etc.) to the party and offer to spread the health-nut vibe with your fellow party animals. Other simple alternatives are green beans or corn instead of baked beans, and lemonade, water, or tea instead of soda.
7. Sunday: funday?
Although I do not personally practice this habit in my meal planning, there is a plethora of scientific research behind the health benefits of a weekly cheat meal. Not to be confused with a cheat day, a cheat meal can reboot your metabolism, spike your body’s function, and allow you to indulge in your favorite foods in a safe, healthy, and encouraging environment (as opposed to sneaking unhealthy foods/meals and then feeling guilty about it later on). Cheats meals also serve to help you stay on track with your health goals and progress because they prevent you from depriving yourself of your guilty pleasures, and then binging later on. Health is all about eating in moderation. Letting loose every now and then is not only okay, but actually encouraged.
