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Writer's pictureDenaldo Bain

Quick & Healthy Dinner Ideas, Don't have the time and energy to cook a big dinner at the end of a busy day? Here are a few tips!

Updated: Apr 24


Stock Your Kitchen

Here are some healthy staples to keep in your kitchen for nights when time is tight. When you shop, think about the basic foods you need to Create a Healthy Plate which is: ½ non-starchy vegetables, ¼ lean protein, ¼ whole grains or starchy foods, and some fruit and/or dairy on the side.

Vegetables

  • Frozen vegetables – keep a few of your favorites in the freezer

  • Fresh vegetables – keep some basic salad ingredients like greens, a few tomatoes, a cucumber and a bell pepper

  • Reduced-sodium canned tomatoes are great for adding to pastas, casseroles and more

  • Other canned vegetables that you like such as artichoke hearts, roasted red peppers, etc.

Starchy Foods

  • Reduced-sodium canned beans – choose from black, kidney, navy, garbanzo and more

  • Quinoa, quick-cooking whole barley, whole grain pasta, whole wheat cous cous

  • Pre-cooked brown rice – all you need to do is heat it up in the microwave

  • Whole wheat tortillas or corn tortillas

Protein Foods

  • Rotisserie chicken – use it throughout the week in salads, pastas, sandwiches or tacos

  • Frozen fish filets

  • Frozen chicken breasts

  • Eggs

Fruit

  • Fresh fruit makes a good side at dinner, or even a dessert

  • Keep some berries or grapes around which are easy to wash and serve in a bowl

  • Canned fruit – choose varieties canned in juice, not syrup

  • Lemons and limes – juice from these citrus fruits makes a great flavoring for vegetables, fish or chicken

Dairy

  • Skim or 1% milk – unsweetened soymilk or almond milk are also options, especially for lactose intolerance

  • Light/non-fat yogurt (regular or Greek) – note that flavored varieties will have more carbohydrate than plain

Some Extras to Have Around

  • Olive oil

  • Balsamic vinegar

  • Various spices and dried herbs

  • Light Salad Dressing

  • Salsa

  • Salt and Pepper

  • Nuts – add to salads and other vegetable dishes

  • Trans-free Margarine

  • Minced garlic (jarred)




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