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in 30 Minute Meals, Blog, Mains · 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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Welcome to The Dietitian Feed, a spot for all things food. I can't wait to see what you make!
Your Meal Planning Dietitian, Andrea Toole

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Andrea | Healthy + Easy Recipes
New! Creamy Lemon Parmesan Pasta Primavera 🍋 T New! Creamy Lemon Parmesan Pasta Primavera 🍋

This vibrant spring meal is the perfect nutritious & delicious dinner using local whole milk to create a creamy, yet light sauce.

As a dietitian I'm always looking for easy ways to add balance to my meals. Whole milk products are a favourite as they contain many good-for-you fats & quality protein which provide lasting fullness & satisfaction!

LIKE & SAVE this post to add to your meal rotation!

Tap the link in my bio to grab the full detailed recipe🥛

Ingredients:
•16 oz dry tagliatelle pasta, or pasta of choice
•1 cup reserved pasta water
•2 tsp olive oil
•1 medium zucchini, sliced into ribbons
•1 medium carrot, sliced or peeled into thin ribbons
•1 large red bell pepper, thinly sliced
•1/2 cup frozen green peas

Creamy Lemon Parmesan Sauce
•2 tbsp olive oil
•3 large cloves garlic, minced
•2 tbsp all-purpose flour
•1 1/2 cups whole milk (3.25% M.F.) *Swap for lactose free milk if needed, it’s just as nutritious!
•1 cup freshly-grated block parmesan cheese, plus more for topping
•1 1/2 tbsp chopped fresh basil leaves, or 1/2 tsp dried basil
•Zest and juice of 1 medium lemon
•Freshly cracked black pepper for topping

Method summary:
1. Cook the pasta in salted water to 2 minutes less than al dente according to the package. Reserve 1 cup of the pasta water before straining.
2. In a large frying pan sauté the veggies in 2 tsp oil for 4-7 minutes.

Sauce:
3. Heat a separate medium saucepan over medium to medium-low heat and add the oil once hot. Add in the garlic and sauté for 30 seconds then whisk in the flour.
4. Whisk the flour and oil constantly for 30-90 seconds until it turns golden brown, careful not to over cook. Once the mixture starts to turn golden brown, gradually whisk in the milk. 
5. Increase the heat to bring the sauce to a rapid simmer then mix in the cheese. Turn down the heat to maintain a gentle simmer stirring frequently for 3-5 mins until slightly thickened. 
6. Mix the basil, lemon zest, juice and the cooked veggies and pasta into the sauce. Add a bit of reserved pasta water for creaminess, if needed. Top with more cheese and black pepper prior to serving.
A must bake this weekend 🐣🥕 This Carrot Cak A must bake this weekend 🐣🥕

This Carrot Cake Loaf with Cream Cheese Frosting is perfectly moist and made with nourishing ingredients like whole wheat flour & Greek yogurt, apples and carrots.

SAVE & LIKE this post to make later

Grab the full  recipe at my link in bio, happy baking 🥕

Ingredients:

Carrot Cake Loaf
* 1 cup whole wheat flour, spooned and levelled
* 1 tsp baking powder
* 1/2 tsp baking soda
* 1/4 tsp salt
* 1 ½ tsp cinnamon
* 1 tsp ground ginger
* Pinch nutmeg
* 1/3 cup vegetable oil (I used canola)
* 1/2 cup brown sugar
* 2 large eggs
* 1/2 cup plain or vanilla Greek yogurt
* 1 tsp vanilla extract
* 1 ½ cups shredded carrot (from about 1 large carrot)
* 1 small apple, shredded (about 3/4 cup)
* 1/2 cup walnuts, chopped
Cream Cheese Frosting
* 4 oz cream cheese, softened to room temperature (about half of a 250g brick)
* 1/3-1/2 cup powdered sugar (Depending on your sweetness preference)
* 1/2 tsp vanilla extract

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#eastercookies #healthybaking #carrotcake #creamcheesefrosting #healthylifestyle #healthyrecipes #holidaybaking #dietitian #healthysnacks #tiunutritionplan #healthycarrotcake #snackideas #healthyeating #f52grams #wholefoods
Re-sharing because this salad deserves all the spo Re-sharing because this salad deserves all the spotlight 🥗

This has quickly become one of my favourite way to eat veggies this spring. This salad is so fresh and packs in so much nutrition on its own, & I love pairing it with some rice noodles to create more of a balanced meal. Plus, everything is better with more carbs 🥖

Peanut Sauce: adds healthy fats (dietary fats are so filling!)
Veggies: add lots of fibre
Edamame Beans: a great source of protein
Rice Noodles: add complex carbohydrates and a little more fibre 

All these nutrients combined create a satisfying, balanced meal that will keep you full for hours. 

LIKE & SAVE this post to make it later, you know I will be!

Ingredients:
* ½ a small purple cabbage, diced
* ½ bunch of kale, finely chopped
* 1 large carrot, grated
* 2 Green onions, chopped
* 1 red pepper, diced
* ⅓ cup fresh cilantro, chopped
* 2 cups edamame beans
* ½ cup roasted, salted peanuts
* Soba noodles or noodles of choice (could even pair with a grain)

Ginger Peanut Sauce
* ⅓ cup natural peanut butter
* 2 tbsp soy sauce
* 2 tbsp honey or maple syrup
* 3 large garlic cloves, minced
* Juice of 2 limes
* 2 tbsp grated ginger
* 3 tbsp water to thin
* Optional: ½ tsp red pepper flakes

Method:
1. Add all your chopped veggies to a large bowl. 
2. Whisk all ingredients for the ginger peanut sauce together in a small bowl, then pour over the vegetables and mix well. 
3.Serve on top of soba noodles (or noodle of choice). 

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#peanutsauce #choppedsalad #healthyrecipes #healthylifestyle #tiunutritionplan #f52community #nutritionplan #wholefoods #popsugarfood #dinnerideas #lunchideas #lunchinspo #healthyeating #goodfoodgoodmood #veggierecipes #plantbasednutrition
Looking like a snack 🤩 These Banana Oat Chocol Looking like a snack 🤩

These Banana Oat Chocolate Chip Muffins make the best snacks packed with whole grains like whole wheat flour and rolled oats.

SAVE & LIKE this post to save the recipe for later ❤️

Full recipe also at the link in bio, enjoy 🍌

Ingredients: 
* 3 medium ripe bananas, mashed
* 1 large egg
* 1 tsp ground cinnamon
* 2 tsp vanilla extract
* 3 tbsp olive or vegetable oil of choice
* 1/4 cup honey
* 1 cup whole wheat flour
* 1/2 cup rolled oats
* 1 tsp baking soda
* 1/4 tsp salt
* 1/3 cup chocolate chips Plus more for topping
* Optional 1/2 cup chopped walnuts
Instructions:
* Preheat the oven to 350°F and line or grease 12 muffin tins. 
* In a medium bowl, mash the bananas using a fork until fairly smooth. Crack the egg into the bowl and whisk together.
* Add in the cinnamon , vanilla, honey and oil and mix together well. To the same bowl add the flour, oats, baking soda and salt and mix until just combined, then fold in the chocolate chips and nuts if using.
* Spoon the mixture evenly between the 12 lined muffin tins. Top with extra chocolate chips if desired.
* Bake for 20-22 minutes until the edges are golden brown and the middle is set. Allow to cool for a few minutes in the muffin tin then transfer to a wise cooling rack to finish cooling.
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#healthybaking #tiunutritionplan #popsugarfood #easyhealthysnacks #easyhealthyfood #healthybakingrecipe #bananamuffins #chocolatechipmuffins #bananachocolatechipmuffins #bakedgoods #f52grams #muffinrecipe #muffintime #healthymuffins
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