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Most experts agree that a healthy meal is one that provides a balance of nutrients and
consists of whole, minimally-processed foods.
"Hey guys…"
"Hey"
"Wow that looks healthy."
"Yeah, it's kale, Quinoa, and black beans, it's full of calcium, protein, and fiber for
bone tissue and digestive health."
But while it's easy to imagine filling half your plate with veggies, a quarter with protein
and a quarter with carbs — what should you...actually be eating?
We're dishing up the specifics on what wellness-winners really serve up for dinner.
Master that meal prep
Amanda Field, of Field Nutrition, aims for a balance of protein, veggies, carbs, and
healthy fat at dinnertime.
She says,
"My go-to dinner is some farro or barley that I prepped earlier in the week, mixed with
pesto, topped with baked tofu or cast iron skillet salmon."
As far as those veggies on her plate, she likes "roasted broccoli, zucchini, bell peppers,
and tomatoes" — and maybe a little avocado or sauerkraut too.
Throw it together
Dietitian Kelly Jones of Kelly Jones Performance Nutrition says that when she doesn't have
time to deal with meal prep, she likes veggie omelets, avocado toast, or a salmon burger
on greens.
And she always keeps veggies in the freezer, to add to any dish, in a pinch.
Find your balance
Rebecca Clyde, owner of Nourish Nutrition Co., is all about a balanced, flexible approach
that works with the ebbs and flows of day to day life — without any dreaded deprivation.
She advises asking yourself what feels nourishing to your body, and admits,
"Sometimes I'm organized and have some sort of week-long meal plan that I follow, other
times it's not at all organized, and I scrounge through my pantry for pasta or grab some eggs."
Throw in some veggies and dinner is served!
Don't cook
Don't have hours to spend sweating over the stove at night?
Get your oven in the game.
Dietitian Kristina Todini, of Fork In The Road, says her favorite meal is a sheet pan
full of roasted veggies.
Toss everything with a little oil and spice, add a protein, and you're ready to eat!
Take it easy
Think you need to go all out for a seriously healthy meal?
You don't.
Christy Brissette, President of 80 Twenty Nutrition, takes it easy.
She says,
My go-to dinner is lemon chicken and quinoa with greek salad and homemade tzatziki.
"I meal prep the chicken and quinoa, and the other items take less than five minutes."
New Jersey-based dietitian Therese Bonanni also takes a trip down easy street with a
spinach-and-cheese omelette and a piece of avocado toast.
She says,
"I usually have a bag of pre-washed spinach in the fridge, and it's easy to throw a handful
into eggs while cooking.
My secret ingredient is a dash of garlic powder in my omelettes for extra flavor without added
salt."
Indulge in your favorite
Amy Gorin, owner of Amy Gorin Nutrition knows that simple tweaks let you indulge in a healthier
way.
She packs her pizza with protein, when she makes what she calls:
"My Sweet Potato Cauliflower Pizza.
I use a 'sauce' of pureed sweet potato so that I get extra fiber and vitamins.
Then I top that with cheese, roasted cauliflower, shallots, and fresh herbs."
To keep it light, she uses a thin, pizza-style flatbread, and serves up a salad with beans,
for extra protein and fiber.
Get tossed
Dietitian Meredith Harper loves to throw together a salad for dinner.
She says,
"I often skip the lettuce and just chop up any other veggies I have on hand.
I add chickpeas or a veggie burger to the mix for some protein, and dress with olive
oil and lemon juice."
Make a snack
Dietitian Elena Paravantes Hargitt loves the evening dinner ritual she shares with her
husband.
After their kids hit the sack, the pair grabs a glass of wine, and they make a plate of
cheese, carrots, cherry tomatoes, and zucchini strips.
She says,
"And then we always have a salad with plenty of greens and nuts with an olive oil-balsamic
vinegar dressing.
It is satisfying but not heavy."
Make it mindful
Tracee Yablon Brenner of Triad to Wellness encourages enjoying dinner as an opportunity
to connect with friends and family.
She says,
"It is important to sit down and eat either as a family or with friends, if possible,
on a regular basis.
Dinner time is a good time to reflect on the day…
Have the phones off during dinner… and really engage in conversation."
Brenner loves a slow-cooker ancient grain chili, served with cilantro cream, for a well
balanced meal — any night of the week.
Find your go-to
You don't have to reinvent the wheel every night.
Life gets busy and messy, and having a few easy entree options in your back pocket can
keep you sane and satisfied.
Dr. Jenn Bowers says,
"My go-to dinner is Tilapia Tacos.
Everyone likes it.
Ingredients are always on hand.
Only takes 15 minutes...It covers protein, veggies and grains.
Win-win!"
Dietitian Georgia Rounder goes for easy enchiladas.
She does them up with refried beans, sauteed veggies — and of course, a little cheese
— all wrapped up in tortillas, and topped with Greek yogurt, and avocado.
Whatever your favorites, with these tips and a little mindful prep, you'll be nailing that
healthy dinner menu in no time!
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