Finding time to cook healthy meals during a busy week can be a challenge. But it’s also a crucial habit if your goal is to maintain a balanced diet. Preparing meals at home allows you to control the ingredients you use, keep portion sizes in check, and ensure your meals are packed with nutrients.
Plus, if you’re short on time, the key is to focus on quick and easy recipes that fit your lifestyle. That’s why we’ve helped you brainstorm 9 quick and healthy weeknight recipes that can help you stay on track with your weight loss goals on a weeknight.
Why Quick and Healthy Meals Are Key to Weight Loss
When you’re trying to lose weight, staying consistent with a balanced diet is everything. Making quick and healthy meals a part of your routine can help you stick to your weight loss plan. And that’s true even on the busiest of days.
And it doesn’t have to be a struggle! Simple recipes that use whole, minimally processed ingredients help you avoid the fast food drive thru or ordering takeout.
Plus, cooking at home also allows you to control sodium, and added sugars, which are often high in pre-made and restaurant meals.
How to Make Weeknight Dinners Easier
Here are some of our best tips to simplify your weeknight dinners:
- Meal prep: Set aside time on the weekend to chop veggies, cook grains, or marinate proteins. This way, your meals come together faster during the week.
- Use pre-prepped ingredients: Bagged coleslaw, canned beans, and rotisserie chicken are lifesavers when you’re short on time.
- Opt for one-pan meals: Choose recipes that require minimal cleanup, such as sheet pan dinners or stir-fries that combine proteins, vegetables, and healthy carbs all in one.
- Cook in batches: Make larger portions and refrigerate or freeze extras for later in the week. Batch cooking like this helps you always have a healthy option ready to repurpose into a quick weeknight meal.
9 Quick and Healthy Meals for the Weeknights
Chicken and Kimchi Fried Rice
A veggie-packed rice recipe is the perfect weeknight meal. It has ready-for-you ingredients like kimchi and bagged baby spinach. Pro-tip: instead of making rice from scratch, just microwave frozen brown rice to make this recipe even easier. Or make a big batch of brown rice and freeze it yourself.
This Chicken and Kimchi Fried Rice is packed with fiber. So, it’s filling yet light and perfect for meal prep—you can easily store leftovers for lunch the next day.
Nutrition (per serving): Calories: 396; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 148mg; Sodium: 607mg; Carbohydrate: 44g; Dietary Fiber: 3g; Sugar: 2g; Protein: 30g
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Cheesy Chicken Broccoli Pasta
This spin on mac and cheese combines the comfort food we love with balanced nutrition. Swap in whole-wheat pasta and use a lower fat cheese sauce to keep things creamy but on the lighter side. The broccoli adds fiber and nutrients like vitamins C and K!
Ready in about 35 minutes, this Cheesy Chicken Broccoli Pasta is perfect for a quick dinner that feels indulgent. And it supports your health goals. Plus, it’s a great meal prep option—store portioned out servings in the fridge for a quick lunch later in your week.
Nutrition (per serving): Calories: 514; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 66mg; Sodium: 622mg; Carbohydrate: 60g; Dietary Fiber: 6g; Sugar: 7g; Protein: 41g
Shrimp & Asparagus Zoodle Pasta
If you’re craving pasta but want to keep your meal low-carb, try this Shrimp & Asparagus Zoodle Pasta. Ready in just 15 minutes, it’s a perfect quick meal for busy nights.
This light, satisfying recipe uses frozen shrimp, asparagus, and zucchini noodles. You can buy zucchini noodles already spiralized at the store for a meal that comes together in minutes. Want to save even more time? Use frozen asparagus instead of fresh. High in protein and low in carbs, it’s a great option for a healthy dinner.
If you’re not interested in a low carb diet, serve this meal with a whole grain roll on the side for some balance.
Per serving: Calories: 352; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 361mg; Sodium: 727mg; Carbohydrate: 21g; Dietary Fiber: 7g; Sugar: 10g; Protein: 48g
About the Experts
Caroline Thomason is a dietitian and diabetes educator combining her love of nutrition with the power of making better health easy to understand. With 12 years in the industry, she’s published in 40+ publications, a CPG consultant and advisor, a speaker, broadcast spokesperson, and recipe developer.
Brookell White, MS, RD earned her bachelors and masters at San Diego State University and completed her dietetic internship at Sodexo. She now is contracted with MyFitnessPal as a Database Curator and focuses on metabolism, obesity and weight management.
Chicken Broccoli Alfredo
This healthier Chicken Broccoli Alfredo recipe swaps traditional heavy cream sauce for a rich and creamy cashew-based sauce. Plus, you get more volume with added broccoli.
Thanks to the star ingredients of tender grilled chicken and spiralized turnips, this dish is high in protein and fiber, helping to keep you satisfied and energized. It’s a family-friendly meal that can be made in just 20 minutes.
If you’re not on a low carb diet, swap the turnips out for whole wheat or a high protein pasta option such as a chickpea pasta. You’ll get the added carbs for energy, plus a significant boost of protein and fiber, too.
Nutrition (per serving): Calories: 365; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 314mg; Carbohydrate: 26g; Dietary Fiber: 7g; Sugar: 4g; Protein: 38g
Seafood Sushi Bowls
These Seafood Sushi Bowls bring the flavors of sushi to your table in a healthy, deconstructed way. Made with sashimi-grade salmon and quick-cooked shrimp, and served with brown rice, it’s a filling dish that’s also lighter fare.
Top your bowl with avocado for a good balance of healthy fats and fiber to keep you feeling satiated after this meal. Ready in just 30 minutes, it’s a great option for meal prep or a quick weeknight dinner with minimal cooking time.
Nutrition (per serving): Calories: 400; Total Fat: 19g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 125mg; Sodium: 634mg; Carbohydrate: 22g; Dietary Fiber: 5g; Sugar: 1g; Protein: 37g
Stuffed Peppers with Ground Turkey
These Stuffed Peppers are the perfect make-ahead meal. The peppers are filled with high-protein turkey and high-fiber brown rice. This dish will keep you satisfied for hours. The prep is simple: stuff your bell peppers, bake for 20 minutes, and you’ve got a delicious and healthy meal.
For meal prep-—just bake and store them for easy lunches or dinners all week long.
Per serving: Calories: 274; Total Fat: 6g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 102mg; Sodium: 159mg; Carbohydrate: 25g; Dietary Fiber: 3g; Sugar: 9g; Protein: 31g
Chicken Tandoori Naan-zzas
These Chicken Tandoori Naan-zzas are a fun twist on traditional pizza night! Using naan as the base, you’ll top it with tandoori-seasoned chicken, colorful vegetables, and a sprinkle of melted cheese. Ready in just 20 minutes, this recipe makes for an easy, high-protein meal that feels like a gourmet treat but is simple enough for any weeknight.
You can find the majority of these ingredients prepared at the store. Buy chicken already cooked and ready to chop, a jar of premade Tikka Masala sauce, and naan. Bonus points if you can find a whole wheat naan!
It’s perfect for meal prep too—just store the ingredients separately and assemble when you’re ready to eat for a fresh, healthy meal any time.
Nutrition (per serving): Calories: 414; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Cholesterol: 70mg; Sodium: 629mg; Carbohydrate: 48g; Dietary Fiber: 6g; Sugar: 7g; Protein: 20g
Easy Turkey and White Bean Chili
This Easy Turkey and White Bean Chili is a simple, hearty meal that’s perfect for any weeknight. Ready in about 35 minutes, this one-pot wonder uses lean ground turkey and canned white beans to create a filling, protein-rich dish that will keep you satisfied. Packed with flavor and fiber, it’s a nutritious option that’s easy to whip up and even easier to enjoy.
The best part? It’s perfect for batch cooking! Make a big pot and portion it out for quick, no-fuss lunches or dinners throughout the week. This chili also freezes beautifully, so you’ll always have a healthy meal ready whenever you need it.
Per serving: Calories: 311; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 53mg; Sodium: 483mg; Carbohydrate: 33g; Dietary Fiber: 11g; Sugar: 3g; Protein 32g
Healthier Kung Pao Chicken
This Healthier Kung Pao Chicken is a meal prep dream! It comes together quickly in about 20 minutes, making it perfect if you’re on a tight weeknight schedule. By using chicken breast and fresh green beans, you get a nutrient-dense, high-protein meal. It’s low in calories, but big on flavor.
This recipe is easy to make in large batches, and we think it tastes even better as leftovers. It reheats well, meaning you can prepare several portions in one-go and have healthy, delicious meals ready for the entire week.
Per serving: Calories: 375; Total Fat: 20g; Saturated Fat: 5g; Monounsaturated Fat: 8g; Cholesterol: 82mg; Sodium: 495mg; Carbohydrate: 14g; Dietary Fiber: 3g; Sugar: 8g; Protein: 30g
Want even more healthy recipes? Check out the MyFitnessPal app for lots more ideas for wholesome, delicious dinners in a hurry.
Frequently Asked Questions About Quick and Easy Recipes
What is a good dinner idea for tonight?
Pair quick-cooking, lean protein and conveniently pre-cut veggies like a stir-fry with rotisserie chicken and chopped vegetables with microwave minute rice for a fast, healthy meal.
What’s a good Monday night meal?
A double-batch of Turkey Chili is easy to make in one pot with plenty of leftovers for the week, making it perfect for a Monday night.
What’s an easy thing to make for dinner?
One of the easiest things to make for dinner is a stir-fry. Simply sauté your favorite vegetables, add a protein like chicken, tofu, or shrimp, and toss in a pre-made stir-fry sauce. Serve it over rice or noodles, and you have a quick, healthy meal ready in under 20 minutes!
What can I make in five minutes?
Sandwiches like tuna melts or avocado toast with an egg come together in 5 minutes or less and require almost no prep or cooking.
The Bottom Line
Quick and easy recipes are key to maintaining a healthy diet and staying on track with your weight loss goals, especially when time is tight on a weeknight. By incorporating simple ingredients and making meals that are ready in 30 minutes or less, you can enjoy nutritious, delicious dinners without the hassle. Use meal prep strategies that save time like one-pot recipes or batch cooking.
Save these recipes and revisit them throughout your busy week to make home-cooked meals a convenient part of your routine.
How MyFitnessPal Can Help
If you’re unsure how your favorite drinks (or meals!) impact your health and fitness goals, you can start tracking your food and nutrition.
When you log what you eat and drink, you help unlock nutrition information that can help you pinpoint eating habits that may impact your progress toward weight management goals.
With one of the largest food databases (over 20.5 million foods!), logging food, drinks, and reviewing nutritional values is as easy as a few taps.
The post 9 Quick and Easy Recipes for Busy Weeknights appeared first on MyFitnessPal Blog.
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2024-12-02 23:00:00
