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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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Andrea | Healthy + Easy Recipes
New! Viral Shaved Fruit Ice I am late to the game New! Viral Shaved Fruit Ice

I am late to the game but needed to try this trending shaved fruit ice idea by @littlefatboyfrankie

It is super refreshing and a fun way to use up seasonal fruit you may have laying around (hello peach season!). 

This is my take on this delicious idea, rainbow sherbet using clementines, kiwi and strawberries. Follow me @thedietitianfeed for more delicious recipes! 

Ingredients:
* 1 clementine, peeled 
* 1 large strawberry
* 1 kiwi, peeled
* Optional: whipped cream, sweetened condensed milk, finely chopped nuts

Method:
1. Freeze the fruit, or fruit of choice overnight or until frozen solid, about 8 hours. 
2. Option to place your serving bowl in the freezer or fridge to chill before serving, as the shaved ice starts to melt quickly. 
3. Using a microplane, grate your frozen fruit into the chilled bowl. 
4. Top with whipped cream, or toppings of choice like the sweetened condensed milk, chopped nuts like almonds or pistachios. 
5. Enjoy immediately!

#shavedfruitice #healthyeating #healthytreats #healthydesserts
Ginger Sesame Soba Noodle Salad by @thedietitianfe Ginger Sesame Soba Noodle Salad by @thedietitianfeed

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

Soba Noodle Salad:
* Approx 180 g soba noodles, cooked
* 1 carrot, shredded 
* 1 Red bell pepper, thinly sliced 
* ⅓ cup fresh cilantro, chopped
* 1 cup shelled edamame beans

Ginger Sesame Dressing

* 1.5 tbsp grated ginger
* ⅓ cup sliced green onions, about 4 small green onions (the whites and some of the greens)
* 1 clove garlic, minced 
* ¼ cup rice vinegar
* 1.5 tbsp soy sauce 
* 1 tbsp honey 
* 1 tbsp toasted sesame oil 
* 1 tsp sesame seeds

Method:
1. Start by cooking the soba noodles according to package instructions. Set aside to cool. 
2. While the soba noodles are cooling, mix together the ingredients for the Ginger Sesame Dressing in a bowl and set aside. 
3. In a large bowl, add the shredded carrot, bell pepper, cilantro and edamame beans. Once the soba noodles are cool, add to the bowl as well.
4. Pour the dressing over top and mix well. Top with additional sesame seeds if desired and enjoy!
Honey Dijon Salmon @thedietitianfeed Sheet pan me Honey Dijon Salmon @thedietitianfeed

Sheet pan meals are always a go to during busy weeks. This one does not disappoint!
Like and save this post to make later and follow me @thedietitianfeed for more delicious, healthy recipes!

Ingredients:
Maple Dijon Sauce:
*  ¼ cup dijon mustard
*  2 tbsp maple syrup
*  1 tbsp lemon juice, or apple cider vinegar
*  1 clove garlic, minced
*  1 tbsp olive oil
*  Freshly cracked black pepper
*  Pinch salt
Other:
*  1 large head broccoli, cut into bite size pieces (including most of the stems)
*  1 lb mini round potatoes, sliced in half
*  2 salmon filets (or 1 large piece of salmon)

Method:
1.  Preheat the oven to 400 degrees F and line a baking sheet with parchment paper.
2.  Stir together the ingredients for the maple dijon sauce. Place the chopped potatoes in a mixing bowl and add about 2 tbsp of the sauce to the bowl, mix well.
3. Place the potatoes on the lined baking sheet and bake for 25 minutes. While that cooks, add the broccoli to the same mixing bowl and add about 2 tbsp of sauce to the broccoli, mix well and set aside. I like using the stems of the broccoli as well by peeling the tougher outer layer, then roughly dicing the stem. 
4. Use the remaining sauce to marinate the salmon. Place the salmon and sauce in a shallow bowl and allow to marinate until the potatoes are finished baking. Once the potatoes have baked, add the broccoli and salmon to the same sheet and bake for another 15 minutes or until the salmon is cooked through and flaky. Serve while hot. Enjoy!
New! Chocolate Chip Olive Oil Zucchini Bread by @t New! Chocolate Chip Olive Oil Zucchini Bread by @thedietitianfeed

There is nothing better in the late summer than zucchini season. It makes an appearance in many of my meals this time of year, and I make no exceptions for dessert. 
This Chocolate Chip Zucchini bread is probably the most delicious way to get in your veggies. 

Like and save this post for later and follow me @thedietitianfeed for more delicious recipes!

Ingredients:
* 1 medium zucchini, excess water squeezed out (about 1½ cups)
* 2 large eggs
* ⅓ cup olive oil 
* ⅓ cup honey
* 2 tsp vanilla extract
* 1¼ cup whole wheat flour
* ½ tsp cinnamon
* ¼ tsp salt
* 1 tsp baking soda 
* 1/3 cup chocolate chips, plus more for topping

Method:
1. Preheat the oven to 350 degrees F and line a loaf pan with parchment paper.
2. Finely grate the zucchini, then place the shredded zucchini in a clean tea towel or paper towel and wring out the excess water. Set aside.
3. In a medium mixing bowl add the eggs, olive oil, honey and vanilla extract and wisk to combine. Mix in the zucchini. 
4. Next add the flour, cinnamon, salt and baking soda. Mix until juts combined then fold in the chocolate chips. 
5. Pour the batter into the lined loaf pan and top with additional chocolate chips. Place in the oven and bake for 55-60 minutes or until golden brown and cooked through. Enjoy!
#zucchinirecipes #zucchinibread #healthylifestyle #healthybaking #wholefoods #wholefoodsdiet #healthydessertrecipes
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