What’s For Dinner?

The dreaded question we are all confronted with each and every week is “What’s for dinner?” Creating a weekly menu is a good way to alleviate this stress, however, there isn’t always time for this. The next best option is to have some basic staples in your pantry that you can use to create a few healthy, tasty, and easy-to-make meals. 

Here’s your formula for a simple and nutritious meal: Choose one item from each of the below groups and presto, you have an answer to that dreaded question.

Whole Grain Carbohydrates

Brown rice

Whole grain, chickpea or edamame pasta

Quinoa

Whole wheat bread or sandwich thins

Whole grain crackers

Whole wheat tortillas

Old fashioned oatmeal

Lentil/rice mixture (microwavable)

Protein

Canned beans (such as chickpeas, black, kidney) or canned lentils

Eggs

Frozen rotisserie chicken 

Tofu or tempeh (use in place of ground beef, or add to it)

Lean ground beef (easy to keep on hand in the freezer)

Frozen, shelled edamame

Frozen fish or salmon filets

Plain Greek Yogurt

Deli meat

Cheese

Fruits and Veggies

Frozen veggies, including spinach

Raw veggies: carrots, broccoli, cauliflower, cucumbers and onions

Frozen mixed berries

Salad mix

Tomatoes, fresh or canned

Potatoes

Seasoning and Sauce

Marinara sauce

Pesto

Hummus

Garlic

Balsamic glaze

Soy sauce, sesame oil

Chicken/veggie broth

Easy Meal Ideas

Putting this formula into action, and using some of the pantry staples listed above, will allow you to throw together the below meals. 

•  Don’t underestimate the value of a good sandwich with a side of greens or fruit

  • Start with a whole grain bread. Toast for extra texture.

  • Add deli meat, or for a vegetarian twist, use grilled veggies (cucumbers, tomato, zucchini, peppers, eggplant).

  • Add more vegetables: greens of all sorts, tomatoes, or broccoli sprouts.

  • Add flavor with hummus, avocados, balsamic glaze, kimchi, or sauerkraut.

• ·      Gourmet grilled cheese

  • Same idea as above, but add a variety of cheese and deli or leftover meats such as roast beef, turkey, ham, rotisserie chicken.

• ·      Homemade pizza

  • Start with whole grain tortillas or naan bread. Brush with olive oil and then pop in the oven for 3-5 min at 400 degrees. Top with the following and put back in the oven until the cheese is melted:

    •  Pizza sauce, veggies and cheese, pepperoni, Italian sausage.

    •  Cooked chicken/tofu, tomatoes, fresh or dried herbs (basil, oregano), onions, artichokes, roasted red peppers, etc.

    •  Fresh tomatoes, fresh mozzarella and fresh basil for a caprese salad style pizza. Drizzle with some balsamic glaze after it’s out of the oven.

    • Shredded provolone cheese, shredded or thinly sliced Brussel sprouts and garlic. Put back in the oven until the cheese is melted. Top with a balsamic glaze. 

  • Here is another recipe to get you started.

• Quinoa or rice bowls 

  • Top a grain base with frozen veggies, sauteed tofu or ground meat/poultry, steamed edamame, sesame oil/soy sauce and ginger.

• Frittata

• Quesadilla made with cheese, beans, meat and frozen spinach.

• Stone Soup, using the veggies you have on hand.

• White Bean and Tuna Salad

• Main dish salad 

  • Greens, with steamed edamame, raw veggies, topped with seeds and nuts. Add a slice of whole grain bread dipped in olive oil.

• Breakfast for dinner 

  • Old fashioned oatmeal with fresh fruit and nuts. 

• Don’t be afraid to make a charcuterie style meal 

  • Sliced cheese or Greek yogurt, nuts, whole grain crackers, fresh fruit and raw veggies with hummus. 

When life is hectic and thedreaded question “What’s for dinner?” comes up at your house, how will you answer?  Remember the formula: whole grain/healthy carb + lean protein + fruits and veggies + seasoning. Keep the basics on hand, along with 4-5 simple recipes and remember - our meals don’t need to be complicated or fancy, just balanced.

As a Registered Dietitian part of my job is to help you navigate the clinical end of nutrition. And while imparting clinical nutrition information is important, I am also able to help you put that knowledge to work in a practical manner as part of your everyday life. Would you like more personalized advice or do you have questions you would like answered? Reach out via my website mbhyneknutrition.com.

I’d love to hear from you!