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in Blog, Dinner, Quick & Easy Meals · March 7, 2021

10 Easy Dinner Ideas for Busy People

This page is packed full of delicious and good for you dinner ideas to help inspire you in the kitchen that are also extremely simple to make. Here you’ll find delicious sheet pan meals, slow-cooker dishes, and 30 minute dinners. Even better, most of them can be partially prepped ahead to make the after-work dinner scramble go as smoothly as possible & save you loads of time.

4 Components to a Nutritious Dinner:

When browsing for recipes for dinner ideas or throwing something together with what you have on hand, there are few things you want to think about to make dinner nutritious and balanced.

There are 4 components to keep in mind:

1) Protein

I first like to decide what type of protein I want to include, and build my meal around that. For example, if you have chicken in the fridge, think about the different types of meals you can make with chicken. You could marinate and grill it, then serve with a side of roasted veggies and potatoes, or you could cut the chicken breasts into slices & make breaded chicken strips to go with a salad, use it for a stir fry, fajitas, quesadillas, for a soup, skewers. The options are endless!

Protein is an important component to the meal because this is what will give us that lasting fullness and satisfaction! Ever had a big bowl of pasta with tomato sauce, only to be hungry again 30 minutes later? Adding a protein, whether that be chicken breast, lentils, or meatballs, gives us the lasting fullness we need. Aim to use lean proteins more often, and red meats and pork a little less often.

Lean Protein Ideas:
  • Poultry like chicken & turkey
  • Fish & seafood like salmon, canned tuna, shrimp
  • Eggs
  • Lentils
  • Chickpeas, black beans, white beans etc.
  • Edamame beans
  • Tofu
  • Tempeh
  • Eggs
  • Greek or Skyr yogurt (probably my favourite high protein breakfast!)

2) Veggies

Next, decide what vegetables you want to use. Is there any veggies in the back of your fridge that are about to go bad? Think of ways to incorporate this into your meal. You could season and cook them as a stand alone side, use in a soup, add to tomato sauce, make a loaded salad. Spinach or mixed salad greens that are on their last legs are perfect for wilting into a stir fry. You could even substitute vegetables with similar cooking times in recipes to better use up what you already have.

Veggies are an essential component because of the are an amazing source of fibre and nutrients. Packed with vitamins, minerals and something called phytonutrients- which are only found in plants! Fibre is amazing for our gut health, and actually contributes to good heart health. Along with protein, it also helps to provide that lasting fullness.

3) Complex Carbohydrates

Carbohydrates are our bodies #1 favourite fuel source, our muscles and brains are both wired to very efficiently use carbohydrates for energy. Complex carbs take a little longer for our bodies to digest, compared to simple carbs, due to the higher amount of fibre they includes. They also contain more nutrients- think whole wheat bread vs. white bread- the whole wheat version will contain more vitamins, minerals and fibre.

Complex Carb Ideas:
  • Quinoa
  • Grains like barley, farrow
  • Brown rice
  • Wild rice
  • Whole wheat bread, tortilla wraps, buns, etc.
  • Potatoes
  • Sweet Potatoes/Yams
  • Butternut squash, or other squash variations

4) Unsaturated Fats

Unsaturated fats is a type of dietary fat that we find in plant sources- this is the type we hear about being the “good type of fat.” Saturated fat, although still essential, is the type found in animal sources which we tend to get too much of.

Since we tend to get enough saturated fat, it is a good idea to think about the different ways to get the unsaturated fats, including those omega 3s into our diet in order to get all the health benefits- they even help to nourish our skin & hair from the inside out!

Unsaturated Fat Ideas:
  • Extra virgin olive oil & other vegetable oils
  • Avocado
  • Nuts & nut butters
  • Oily fish like salmon, tuna, mackerel
  • Seeds like chia, flax, hemp hearts, etc.

Even just unsaturated fat to cook your food is a great way to include it in the meal. You can also add it to the meal by topping salads with nuts & seeds, adding avocado on top of a taco, using olive oil in your dressings, sauces and marinades, using fish as your protein source.

Time saving tips:

  • Plan ahead! Decide on a few recipes you want to cook for the week- do your grocery shopping based on these recipes so you won’t need to run to the store for one ingredient.
  • Prep some parts of the meal ahead! Chop the veggies, make any dressings or marinades, batch cook any grains you’ll need. Make it easy for yourself to get dinner on the table on those busy weeknights.
  • Utilize any kitchen tools and gadgets you might have. Like a garlic press, mandolin, food processor for the chopping.
  • 30 minute sheet pan dinner chicken veggies honey dijon
  • Meal Prep fajita rice bowls chicken
  • stuffed pasta shells tofu ricotta
  • tempeh bolognese vegan pasta

Sheet-Pan Dinner Ideas

  1. Honey Dijon Chicken & Veggies Sheet Pan Meal right from The Dietitian Feed! A super simple Honey Dijon sauce adds so much flavour to the chicken, veggies and potatoes that are all baked right on one pan.
30 minute sheet pan dinner chicken veggies honey dijon
  1. Sheet Pan Bruschetta Chicken from Damn Delicious
  2. Chipotle Portobello Tacos from Feasting at Home. Such an easy way to do tacos! Don’t skip the refined beans for vegetarian protein boost!

30-Minute Meals

4. Vegan Tempeh Bolognese right here on The Dietitian Feed

tempeh bolognese vegan pasta

5. Chili Maple Lime Salmon Bowls with Forbidden Rice from Ambitious Kitchen- you can also sub with any rice you have on hand!

6. Shrimp Fajita’s from Kim’s Cravings

7. Healthy White Chicken Chili from Ambitious Kitchen

Slow Cooker Dinner Ideas

8. Comforting Slow-Cooker Chicken Noodle Soup right here on The Dietitian Feed!

slow cooker crock pot chicken noodle soup

9. Slow Cooker Chicken Fajita Rice Bowls from your’s truly at The Dietitian Feed- either make this into rice bowls as indicated or make them fajita style with whole grain or corn tortillas! Also a great one for meal prepped lunches.

Meal Prep fajita rice bowls chicken

10. Crock Pot Chicken Chili from Fit Foodie Finds

I hope this list gives you a little inspiration and helps to make dinner time as easy as possible!

Browse from other dinner recipes up on the blog! Happy cooking!

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Next Post: Maple Soy Vegetarian Sheet Pan Meal »

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Andrea | Healthy + Easy Recipes
New! Peanut Sauce Tofu Noodle Bowl by @thedietitia New! Peanut Sauce Tofu Noodle Bowl by @thedietitianfeed

This noodle bowl is a delicious, flavourful and nourishing meal you will want to make on repeat.

Like & save this post to make later and follow @thedietitianfeed for more delicious, nourishing recipes!

Ingredients: 
Tofu Stir Fry & Noodles
* 1 block extra firm tofu
* 1 tbsp sesame oil, divided
* pinch salt, pepper and garlic powder
* 200 g rice noodles of choice, cooked according to package directions
* 1 bunch green onions, white parts thinly sliced *Chop some of the greens for garnish
* 1 large carrot, grated
* 1/4 of a small green cabbage
* 1 red bell pepper, thinly sliced
Peanut Sauce
* 1/3 cup natural smooth peanut butter
* 3 tbsp soy sauce
* 2 tbsp honey
* 2 cloves garlic, minced
* Juice of 2 limes
* 1/2 tsp red pepper flakes
* 1/3 cup water
* 1 tbsp cornstarch

Directions:
1. Start by preheating the oven to 400℉ and line a baking sheet with parchment paper. Pat the block of tofu dry with a paper towel and slice the tofu into sticks. 
2. Place the sliced tofu in a medium bowl and add 1/2 tbsp of sesame oil along with the pinch of salt, pepper and garlic powder. Mix well then spread out evenly on the baking sheet. Bake for 25 minutes while you prep the remaining ingredients.
3. Mix the ingredients for the peanut sauce in a bowl and set aside, cook your noodles according to package directions and set aside. Toss a drizzle of oil into the cooked noodles to prevent from sticking. Heat a large frying pan over medium heat and add the remaining 1/2 tbsp of the sesame oil.
4. Once hot add the green onions to the pan and fry for about 30 seconds before adding the carrot, cabbage and bell pepper. Sauté for 10-15 minutes until the veggies are softened and cooked through. Remove from heat and pour in the peanut sauce and tofu. Mix for about 30 seconds, it will start to thicken slightly from the heat. 
5. Serve over top the rice noodles (or mix the noodles into the stir fry mixture) and garnish with the reserved green onions. Enjoy!
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#healthyrecipes #vegetarianrecipes #balancedmeal #healthylifestyle #healthyfood #noodlebowl #peanutsauce #stirfryveggies #easydinner #easydinners #quickhealthymeals
Episode 5 of Dinner in a Pinch @thedietitianfeed Episode 5 of Dinner in a Pinch @thedietitianfeed

My Moroccan Chicken Sheet Pan dinner is an easy, nourishing & super flavourful sheet pan dinner you can whip up in a pinch!

It contains warming spices, plenty of veggies and makes for the perfect quick weeknight meal.

Like & save this post to make later and follow me @thedietitianfeed for more delicious, nourishing recipes!

Ingredients: 
- 2 lbs boneless, skinless chicken thighs
- 1 medium cauliflower, chopped into bite size pieces
- 2 large carrots, peeled & chopped into bite size pieces 
- 3 tbsp olive oil
- Juice of 1 lemon
- 3 cloves garlic, minced
- 2 tsp cumin
- 1 1⁄2 tsp paprika
- 1 tsp turmeric powder
- 1 tsp cinnamon
- 1/2 tsp cayenne powder
- 1/2 tsp salt
- Pinch black pepper 
- Feta cheese for topping *Optional
Directions: 
1. Pre heat the oven to 425°F and line a large baking sheet with parchment paper. 
2. Toss all the vegetables and chicken into a large mixing bowl. Add the olive oil and lemon juice, mixing to coat. Mix in the garlic, spices, salt and pepper. 
3. Spread the chicken and vegetables out on the baking sheet. Bake for 25-30 minutes, flipping halfway, or until the chicken is cooked through and reached an internal temperature of 165°F. Sprinkle feta cheese on top if using and serve warm. 
4. Serve with grain of choice or as is. Enjoy!
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#sheetpan #sheetpandinner #sheetpanmeals #healthyfood #healthydinnerideas #healthydinnerrecipes #moroccanchicken #chickensheetpan
Simple Lemon Tahini Sauce 🍋 by @thedietitianfee Simple Lemon Tahini Sauce 🍋 by @thedietitianfeed

This delicious Lemon Tahini Sauce is such a great staple to add to so many meals to add flavour. It’s also a great nutrient dense way to top off your dish with healthy fats, b vitamins & antioxidants. 

Use it to top:
- grain bowls
- Salads
- Drizzle on a baked sweet potato 
- Roasted veggies 

Lemon Tahini Dressing:
-  1/3 cup tahini
-  Juice of 1 large lemon
-  1 clove garlic, minced
-  5-6 tbsp water or more to thin to desired consistency
-  Pinch salt and pepper to taste

In a small bowl, whisk together the tahini, lemon juice and garlic. Whisk in the water 1 tbsp at a time until your desired consistency is reached. Add salt and pepper to taste. Enjoy!
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#tahinidressing #tahinisauce #tahini #healthyrecipes #healthymeals #sauces #healthysauce #healthydressing #wholefoods
New! Strawberry Chia Seed Jam by @thedietitianfeed New! Strawberry Chia Seed Jam by @thedietitianfeed 

Am I really a dietitian if I don’t have a chia seed jam on my blog 😘

This Strawberry Chia Seed Jam only takes 10-15 minutes to make & is the perfect addition to you PB & J. 

Like & save this post to make later and follow me @thedietitianfeed for more delicious, nourishing recipes!

Chia seeds are incredibly nutrient packed, and this recipe is a fun way to use more of them! They pack in loads of fibre, vitamins & minerals like calcium and iron, omega 3-fatty acids and contain multiple antioxidants which promote good health. 

Use it for PB & J, top yogurt or smoothie bowls, stir into oatmeal or overnight oats, spread on baked goods. 

Ingredients: 
* 2 cups frozen or fresh sliced strawberries
* 2 tbsp chia seeds
* Juice of 1/2 a lemon
* 1-2 tbsp honey
* Pinch salt
Directions:
1. Heat a small/medium pot over medium heat. Add the strawberries and stir occasionally until they are softened and their juices start to release about 5-10 minutes depending if the berries are frozen or fresh.
2. Once they are very soft, mash them with a potato masher or fork until your desired consistency is reached. Heat for another 5 minutes until the juices start bubbling.
3. Stir in the chia seeds, lemon juice, honey and salt. Remove from heat and allow to cool completely. The chia seeds will absorb the liquid while it cools. 
4. Once cooled add the mixture to an airtight container and refrigerate for up to 1 week. Enjoy!
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#chiaseedsbenefits #chiaseedjam #healthyrecipes #veganfood #healthybreakfastideas #healthyeating #healthyliving #homemadejam #quickrecipes
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