Rants, Rules & Recipes

An Effort to End Nutritional Ignorance

RECIPE: Easy Healthy Quick Dinners

If you’re like me, you want a healthy rotation of dinners that don’t get boring, don’t take a fortnight to prepare, are easy on the wallet and tempt the ole’ taste buds. For those of us without a personal chef and lacking culinary genius, the list below will help guide your grocery shopping on Sunday for a healthy weekly rotation.  Select your sauce, your meats/proteins, your vegetables and your grain. Mix it up or use the meal plan I’ve provided below.

Shop at your local whole foods or health food store for great already made sauces or make your own! Keep these sauces in stock and swap out whatever veggies are in season at your local Farmers Market.

2012-09-25 20.11.48

Sauces:

Lemon, olive oil, salt and pepper

Curry

Asian fusion (easy healthy recipe)

Pesto (easy healthy recipe)

Tomato sauce (easy healthy recipe)

Salsa

Protein (you choose! meat, pork, chicken, or vegetarian options!)

Tempeh (dont be afraid to try this if you haven’t, pronounced “temp-hay”)

Tofu

Fish

Chicken

Beans

Meat

Vegetables:

spinach

broccoli

onion

peppers

asparagus

cabbage

edamame

mushrooms

Grain:

Whole Wheat Linguine

Quinoa

Soba noodles

Cous Cous

Wild rice

_______________

dinners

WEEKLY MEAL PLAN

MON: Lemon, olive oil and salt and pepper, Fish, Asparagus, Wild rice (could also put salsa atop fish)

TUE: Tomato sauce, chicken, broccoli, mushrooms, served atop spinach and/OR whole wheat linguine

WED: Curry, tempeh, onion, broccoli, peppers, quinoa

THUR: Pesto, chicken, asparagus, onion, linguine

FRI: Asian, Tofu, onion, peppers, edemame, mushrooms, Soba noodles

SAT: Salsa, Black Beans, Spinach, onion, chopped/shredded cabbage, quinoa or add cheese and serve over ~10 all-natural blue corn chips as nachos

SUN: Mix tomato sauce, beans, quinoa, onions and peppers with chili powder or cayenne pepper, garlic salt and pepper to make chili

Each of these should be served with a salad made from spinach and any/all of the veggies you have on hand.

You’re welcome!

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