Say you eat dinner at 6:00 p.m. And then say you don’t eat again until breakfast at 8:00 a.m. the next morning. Given that it’s difficult to go a few hours without digging into a snack in your waking hours, how does your body go 10 hours without eating.
Granted, you’re sleeping, but it still makes you think about what you are putting into your body at dinner. Because you literally go to bed with that meal. And just like you should never go to bed mad, you should never go to bed hungry either.
Especially if you’re trying to lose weight. A smart dinner—one that’s rich in protein and fiber—can prevent you from before-bed snacks, middle-of-the-night snacks, and overeating at breakfast the next morning.
When you’re trying to lose weight, it’s important to cook at home. Ceding dietary control to restaurants puts you in peril of consuming too many calories, the majority of which don’t really count in terms of quality nutrition. You might say: “Well, I have no idea what the heck to cook!”
Except that now you won’t say that anymore because here are 50 (YES 50!) healthy dinner ideas that can help you achieve the healthy weight you’ve always wanted—without sacrificing the foods or flavors you love.
Now that is amazing when you think about it.
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Buffalo Chicken Sandwich
Pack in the protein but skip the mess of frying with this lean, easy-to-eat take on hot wings. All you need are a few basic ingredients, about 20 minutes to pull it all together, and a taste for heat. Here’s the recipe.
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Bison Meatballs
Bison meat tends to be leaner than beef.Four ounces of cooked, ground grass-fed bison contains 203 calories, 29 grams of protein, and 10 grams of fat. The same amount of beef has 272 calories, 28 grams of protein, and 16 grams of fat. Try this recipe if you’re new to the whole bison thing. You’ll love it.
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Spicy Pork Chops with Pineapple
The chili powder, chipotle, ancho, and cayenne combine into firestorm of heat, tempered only by the enhanced sweetness of fresh pineapple rings grilled in pork juices. With a little mint and sea salt on top, it’s hearty and light all at once. Check out the video on how to make it.
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Bell Pepper Beef Stir-Fry
This quintessential bachelor meal is a huge level up from ramen bricks. It features lean sirloin, bushels of vegetables, and a secret sauce. Perfect the date-caliber dish and you may not be a bachelor for long?
“Oh, this? It’s just something I whipped up…”
Score the recipe here.
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Snapper a la Veracruz
It’s a quick fish dish with a kick. What You’ll Need: 1/4 cup pitted, chopped green olives 2 Tbsp capers 1 pint cherry tomatoes 1 handful fresh parsley or cilantro, roughly chopped Juice of 1 lime 1/4 cup olive oil Fresh or pickled jalapenos, chopped (optional) 4 fillets snapper (or other firm white fish, like cod or halibut), 4 to 6 oz each Salt to taste
How to Make It:
1. Heat the grill to medium low. In a mixing bowl, combine the olives, capers, cherry tomatoes, parsley or cilantro, lime juice, olive oil, and jalapenos if using.
2. Fold four sheets of aluminum foil in half lengthwise, and then unfold and lay them on the counter. Season each fish fillet with salt and place it on one side of the foil, parallel to the crease. Top each fillet with one-quarter of the salsa. Fold the foil over so it covers the fish completely, and then roll the edges tightly to seal the package.
3. Place the packets on the grill grate and close the lid (with the lid down, the grill temperature should max out around 450°F). Cook the fillets until they’re done all the way through, 8 to 10 minutes. Slash the packets open just before eating. Makes 4 servings
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Asian Beef Salad with Sriracha Honey Dressing
Bring the heat, and cool off, with this forkful of flavor.
What You’ll Need: 1 lb flank steak Salt and pepper to taste 2 tsp honey 1 tsp sriracha or other hot sauce 1/2 Tbsp low-sodium soy sauce Juice of 1 lime 1/4 cup canola oil 1 bag watercress or 1 head Bibb lettuce 1 pint cherry tomatoes, halved 1 small red onion, thinly sliced 1 avocado, peeled, pitted, and diced 1/2 English cucumber, thinly sliced Handful of cilantro leaves
How to Make It:
1. Preheat a grill, grill pan, or cast-iron skillet on medium high. Season the steak with salt and pepper and cook it to medium rare, 3 to 4 minutes per side. Let the steak rest for at least 5 minutes and then slice it thinly across the grain.
2. While the meat rests, combine the honey, sriracha, soy sauce, and lime juice with a pinch of pepper in a mixing bowl. Gradually whisk in the oil.
3. In a large bowl, toss the steak slices with the vegetables and cilantro. Drizzle in the dressing and toss until the salad is lightly coated. Makes 4 servings
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Chicken Farro Salad
If salads just don’t fill you up, swap the greens for grains. They have more flavor, carry a strong dose of gut-filling fiber.
What You’ll Need: 3 (8 oz) pouches microwavable farro, quinoa, or brown rice 1/2 cup bottled sesame dressing 1 cup halved green seedless grapes 1 cup small-diced seedless cucumber 1/4 cup chopped fresh flat-leaf parsley 2 Tbsp chopped fresh dill 1 lb grilled boneless skinless chicken breast strips
How to Make It:
In 4 storage containers, divide the grain, dressing, grapes, cucumber, parsley, and dill and toss to combine. Season to taste with salt and pepper. Top with the chicken. Can be served hot, at room temperature, or cold. Will hold in an airtight container in the refrigerator for up to a week.
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Bear-Sized PB&J
Who says you can’t eat waffles for dinner?
What You’ll Need: 2 high-protein freezer waffles (such as Kodiak) 2 Tbsp crunchy peanut butter 1/3 cup mixed strawberries and blackberries, chopped 2 Tbsp high-protein granola (such as Nature Valley)
How to Make It:
Toast the waffles according to package directions. While they’re warm, spread the peanut butter over one waffle. Top with the berries, granola, and other waffle. Let cool before wrapping in foil. Smush before eating. Makes 1 sandwich
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Chicken Pan Pie
Who needs a pot to make pot pie? Nobody. Grab a skillet and pop open the secret ingredient–beer.
What You’ll Need: 2 Tbsp canola oil 2 boneless skinless chicken breasts, cubed 2 leeks (dark-green parts discarded), chopped and rinsed 3 carrots, diced 1 cup frozen peas 1 cup beer 1 cup chicken stock 3 Tbsp flour 2 sprigs fresh rosemary (leaves only), finely chopped 1 sheet puff pastry, thawed
How to Make It:
1. In a large cast-iron pan on medium high, heat 1 tsp oil. Add the chicken and brown, 8 to 10 minutes. Move the meat to a plate. 2. Preheat the oven to 350°F. In the same pan, heat 1 tsp oil. Add the leeks, carrots, and peas. Cook until the leeks soften, 3 minutes or so. Add the beer and stock and bring to a boil; then drop the heat to medium low. Stir in the flour. Add the rosemary and meat and cook till thick, about 5 minutes. 3. Lay the pastry over the mixture. (Cut and patch if necessary.) Put the pan in the oven and bake per pastry instructions. Using oven mitts, remove and serve. Feeds 6.
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Browned-Butter Gnocchi with Butternut Squash and Fried Sage
The name of this dish suggests you’ve spent half the day in your kitchen in cozy socks and a shawl-collared cardigan tasting and perfecting and taking the time to get everything juuuuust right—for your your date, your leaf-peeping companions, whoever. Only it takes six ingredients to make. And one of them is premade gnocchi. And the fried sage takes 30 seconds. It’s a fast dish for a slow season.
1. In a small nonstick pan over medium-high, heat the oil. When it shimmers, add the sage and fry until crisp, 1 to 2 minutes. Using a slotted spoon, transfer the sage leaves to a plate lined with paper towels to drain.
2. In a large nonstick pan of boiling salted water, cook the gnocchi according to package instructions. Carefully drain.
3. In the same pan over medium, add the butter. Cook, swirling the pan occasionally, until the butter is slightly browned and smells nutty, 2 to 3 minutes. Add the squash and cook till browned and fork-tender, about 5 minutes.
4. Return the gnocchi to the pan and stir well. Serve in bowls topped with the fried sage and Parmesan. Feeds 2.
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Eggs in Hades
You’ve heard of Eggs in Purgatory. Now try Eggs in Hades from the A Man, A Pan, A Plan cookbook. Spicy sausage and crushed red pepper flakes fire up the sauce-and-eggs feast. It’s like John Carpenter got a hold of shashuka.
Here’s the recipe video.
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Blackened Salmon
This salmon by Jessica Gavin is simple and flavorful and it has a wonderful dark, crispy crust that adds some texture on top. Blending savory, spicy, and sweet, it creates the perfect balance in each bite, and it’s loaded with good fats from the fish to help you drop those pounds.
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Crockpot Chipotle Chicken Soup
Another by Salt & Lavender, this chicken soup is spicy and nutritious, making it the perfect wintertime soup for weight loss. A tip? Use dark meat and cook for a full 8 hours for more tenderness. The crockpot is so easy—you can set it in the morning and it’ll be ready for dinnertime when you get home. Garnish with Greek yogurt or cilantro, if desired.
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Sheet Pan Curried Chicken and Vegetables
This recipe by Home Made Interest is super easy to make and you’ll save tons of time with clean up, as it only requires one pan. The crispy chicken thighs and curry flavors give you that indulgent feel, but the whole meal is under 400 calories. Plus, it’ll be ready in 40 minutes and can work well as leftovers for the week.
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Thai-Style Chicken Soup
You have a can of chicken soup in your pantry and it’s been there because canned chicken soup isn’t exciting. Make it exciting.
In a medium pot over medium-high, heat the (15 oz) can of chicken soup. Stir in 1/4 cup of coconut milk, 1 tbsp red or green curry paste (if you have it), 1 garlic clove (thinly sliced), 1 Tbsp of fish sauce, and hot chili oil, to taste.
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Moroccan-Spiced Eggplant Stew
This protein-packed, meatless stew by Minimalist Baker is hearty and grounding—perfect for a chilly winter evening indoors. It has some great smoky, spiced flavors and it’s gluten-free and vegan, making it an easy option for those with dietary restrictions. Use brown rice if you’re looking for some added fiber in this healthy dish.
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BBQ Lentil Burgers with Ranch Dressing
These burgers by Shaw’s Simple Swaps might be meatless but they’re heavy in flavor. Each burger has only 120 calories and you can easily make a bunch at once to save for easy meals throughout the week. Lentils provide a ton of lean protein and fiber to keep you satiated and the panko breadcrumbs and BBQ sauce make the burger feel incredibly indulgent despite its clean profile.
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Meatballs and Peppers
Maybe you frequently find yourself at a pizza buffet for dinner? Oops. Instead, take the flavors of pizza and increase the protein with this easy recipe.
What You’ll Need:
1 Tbsp olive oil 1/2 onion, sliced 1 red pepper, sliced 1 green pepper, sliced 3 cloves garlic, minced 1 Tbsp Italian seasoning 2 Tbsp tomato paste1 (15 oz) can diced tomatoes 1 lb cooked Italian-style meatballs (such as Al Fresco or Aidells) Crusty Italian bread, for serving
How to Make It: In a large skillet over medium-high, heat the oil until shimmering. Add the onion, peppers, garlic, Italian seasoning, a large pinch of salt, and a few grinds of pepper. Cook, stirring, until the onions are translucent and the peppers are soft, about 5 minutes. Stir in the tomato paste and cook until it darkens, about 3 minutes. Stir in the tomatoes and 1/2 cup water and gently nestle the meatballs in the sauce. Cover and cook till the meatballs are cooked through, about 10 minutes. Dole out into 4 containers and eat with a chunk of bread.
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Grilled Honey Lime Shrimp
Shellfish is a great source of lean protein and healthy fats to fill you up and promote weight loss. It’s also an easy weeknight meal to get together fast, and this grilled shrimp recipe by The Seasoned Mom, once marinated, takes only 10 minutes to cook. And have some fun with flavor—this blogger uses garlic, chives, honey, lime, and Dijon mustard.
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Mexican-Inspired Tomato Soup
Not knocking tomato soup and grilled cheese, but homemade tomato soup with leftover roasted chicken, cubed avocado, crumbled queso fresca, fresh cilantro, lime juice, and a shake of Tajin seasoning isn’t bad either. A can of soup works too.
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Ground Pork Lettuce Cups
Ground pork lettuce cups!
Who cares if they are “low-carb” yeah? They’re delicious.
Just mix 1 lb of cooked ground pork (or ground turkey or ground chicken) with tons of lime juice, minced garlic, minced ginger, thinly sliced red onion, maybe some cilantro, maybe some fish sauce if you like things stanky. Then pile into lettuce leaves and top with Sriracha and plenty of fresh herbs.
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Healthy Chicken Tikka Masala Greek Yogurt Marinade
This Indian curry dish by Sweet as Honey is total comfort food but in a remodeled, slimmed down recipe. It’s low carb and has great anti-inflammatory spices, like turmeric, cumin, garlic and ginger, to promote weight loss. And the Greek yogurt marinades saves a ton of fat from traditional cream and adds some probiotics to improve gut health.
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Spicy Asian Zucchini Noodles
There’s nothing as healthy as a bowl of zoodles for dinner, which are high in water content and are low in calories per volume. (So, you can eat a whole bunch.) Yet sometimes they get a bad reputation for being boring “diet” food. This salad by The Real Food Dietitians isn’t bland at all though. With creamy almond butter sauce, grated ginger, garlic, and cayenne, it packs a ton of flavor.
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Meatloaf!
Next time you get a hankering for old-fashioned comfort food, this upgraded version of the classic meatloaf won’t let you down. The addition of walnuts provides a rich source of polyunsaturated fatty acids, which have been shown to lower cholesterol.
The recipe.
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Cold Meatloaf Sandwich
Forget not the leftover meatloaf sandwich!
First, the slice of loaf MUST be at least one-inch thick for maximum effect.
Second, the bread should be squishy, not “artisanal” and crusty (this is a meatloaf sandwich, people).
Third, there’s no need to get all fancy pants with the other ingredients—greens, mayo, maaaaybe some pickle slices.
Fourth, break out the extra napkins.
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The Toasted Pine Nut
These salmon tacos by The Toasted Pine Nut are high in good, omega-3 fatty acids from the salmon, to lower inflammation, boost satiety, and promote weight loss. Plus, they use spices, like chili powder, garlic, jalapeno, and cumin to bring the heat as both a flavor enhancer and metabolism booster, so you burn more calories and fill up faster.
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Tuna Nicoise Salad
When it comes to high-protein salads, forget not the tuna nicoise. It sounds fancy, but it’s just boiled potatoes, green beans, cherry tomatoes, hard-boiled eggs, some greens, olives, and tuna. You can drizzle on some dressing, but you don’t have to.
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Caramelized Onion Spinach and Feta Turkey Burgers
These burgers by The Toasted Pine Nut have a healthy makeover thanks to swapping sweet potato in for the bun and saving some fat by using leaner turkey meat instead of beef. It takes only 30 minutes to cook and you can add whichever condiments you like to complement the feta and spices. What’s more, they’re gluten-free and low-carb, which is great for those with dietary restrictions.
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Grilled Greek Salad Pitas
Grilled Greek salad pita party. Grill the pita. Grill the feta. Grill the cherry tomatoes. All in a grill pan. Then toss everything except the pita with chopped romaine, thinly sliced red onion, kalamata olives, olive oil, and freshly ground black pepper. Stuff into pita. Party.T
Here’s the video recipe.
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Instant Pot Beef Short Ribs
These beef short ribs by Lexi’s Clean Kitchen swap mashed potatoes for cauliflower mash to make it lower in carbs and higher in fiber to promote weight loss. Short ribs offer a nice amount of protein to keep you full and the grass-fed butter or olive oil provide good-for-you fats. A tip? Boneless beef will decrease the cooking time.
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Fried Fish Sandwich with Romesco
Let’s talk about sandwiches, people. Sweaty deli ham and processed cheese on tasteless white bread with a squirt of yellow mustard is sad. Take just 15 more minutes and you can make a sandwich that will feed not only your stomach but your SOUL.
This sandwich starts with lightly pan-fried cod, adds a mound of Romesco sauce, a few fresh basil leaves, and bookends it all with a toasted Hawaiian roll.
Fast. Healthy. Not ham and cheese.
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Italian Chicken & Veggie Foil Packets
This chicken and veggie dish by Hello Glow is low in carbs (it’s keto-approved) and high in antioxidant-rich veggies like mushrooms, bell peppers, tomatoes, onion, and zucchini. These veggies also have high water content, which is great for reducing bloating and making it easier to lose weight.
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Grill Crispy Lobster And Asparagus Tarts
Cook it with your date, treat your family, or, hell, make it all for yourself. Lobster is a beautiful, beautiful thing.
Here’s the recipe.
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Keto Asian BBQ Meatball Noodle Bowl
This bowl of Shirataki noodles with snap peas and meatballs by Cast Iron Keto takes only 30 minutes to whip up and uses savory ingredients and spices like garlic, red pepper, sriracha, and tamari to give the dish a huge burst of flavor. Each serving is under 400 calories and has roughly 24 grams of protein to prevent mindless snacking later on.
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This chicken by Ambitious Kitchen makes dinner a snap during the week, as it requires only 5 ingredients and can be made in bulk for leftovers. Plain grilled chicken is a terrific health food, since it’s lean protein and low in calories. And the Greek yogurt and olive oil have gut health and anti-inflammatory benefits, respectively, as well.
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Butternut Squash, Chickpea, and Lentil Moroccan Stew
This hearty stew by Ambitious Kitchen will not only warm you up on a chilly winter evening, but also it’ll keep you full throughout the night, thanks to its high protein and fiber content. Fiber is particularly great for weight loss, as it slows digestion and helps limit mindless snacking. And the anti-inflammatory benefits from spices like turmeric, cumin, cayenne, and garlic will also speed the metabolism and promote weight loss.
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Spicy Tuna Burgers
This recipe from the new Men’s Health cookbook, A Man, A Pan, A Plan, slathers that meaty tuna with wasabi mayo, piles on shredded fresh snow peas, and carefully balances a few thin avocado slices.
Watch the video to see exactly how to make it.
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Turmeric Salmon Oat Cakes
These salmon cakes by Once Upon a Pumpkin are high in protein and healthy omega-3 fats to lower inflammation and protect the heart, and they work well on top of a salad, dipped into hummus, thrown in a sandwich, or eaten as is. There’s also turmeric and black pepper, which have been shown to have anti-inflammatory benefits and can boost the immune system and keep you well.
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Salsa Verde Steak Soup
Soup is a great weight loss meal, and when you pair it with filling protein from steak, it’ll be even more satiating until morning. This soup by Gimme Some Oven is packed with spicy flavors like poblano, garlic, and onion to fire the metabolism. (Though if you want it milder, add in extra stock or water to thin it out.)
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Slow Cooker Pork Tenderloin
This moistened, shredded pork recipe by Wonky Wonderful will literally fall apart in your mouth, and it has a delicious sweetness from a blackberry sauce to nicely balance out the meal. It’s also Whole30 and paleo compliant, so it’s great for those on restrictive diets looking to slash carbs and load up on healthier protein or fats. Stuff it into sandwiches, tacos, or eat plain over a bed of lettuce.
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Spicy Drunken Noodles
Want something different for dinner tonight? Check out these fiery, garlicky, gut-filling Drunken Noodles.
The recipe here.
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Slow Cooker Buffalo Chicken
Another by The Real Food Dietitians, this buffalo chicken comes with a sweet potato for a good dose of fiber and antioxidants to promote weight loss and it’s only 320 calories a serving. It’s also Whole30 compliant, for those on a strict diet. Feel free to add some cayenne to bring the heat.
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Pork Power Stack
Leftover BBQ pulled pork and ribs, stacked with a fried egg and sautéed kale on sprouted grain bread. In the words of Rae Sremmurd, this is how you start a party. Or at least a good dinner.
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Summer Squash Pad Thai
Another by Once Upon a Pumpkin, this summer squash pad thai boat tastes super indulgent but is actually low in carbs and packed with fiber and antioxidants, like beta carotene, to benefit the body. She uses almond butter for the pad thai sauce but you can use peanut if you prefer.
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Spiced Chickpea Wrap
Sometimes a sandwich is perfect for dinner—especially when it contains a nice amount of protein to fill you up or after a tough workout when you need some extra carbs. This chickpea wrap by Nutrition a la Natalie is incredibly savory, thanks to salty feta, creamy yogurt sauce, and spiced chickpeas to provide a nice balance of flavor.
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Spicy Eggplant and Minced Pork
Ditch Chinese takeout and still satisfy your craving with this healthy, protein-dense and keto-friendly eggplant and pork recipe by Ruled.me. It uses wonderful spices and sauces like garlic, tamari, and red pepper flakes, and you’d be eating this meal with chopsticks, which will also help slow down your eating to promote weight loss.
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Spicy Tuna Rolls
Using cucumber instead of rice as the wrap makes these rolls by Hey Keto Mama a healthy, low carb dinner. Plus, there are tons of filling fats from the tuna and avocado to keep late-night munchies at bay. The mayo and sriracha add a punch of flavor, and it takes only five minutes to throw together.
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Turkey Noodle Soup
There’s something so simple and clean about this turkey noodle soup recipe by Salt & Lavender that’s excellent for weight loss and reduce water retention. It’s incredibly light and the chicken broth and veggies are super high in water content to get rid of bloating and keep the body hydrated. It’s great a dinner to detox after a few extra drinks over the weekend.
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Roasted Cauliflower Enchiladas
Enchiladas get a bed reputation, but these healthy, cauliflower-based enchiladas from Gimme Some Oven are totally good for you (and awfully pretty, too). To make them vegan, get rid of the cheese and add nutritional yeast. To make them gluten-free, use gluten-free tortillas. And for some extra protein, add in meat, like chicken, shrimp, carnitas, or steak. There are tons of possibilities!
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Steak Fajitas
These steak fajitas by Savory Nothings are simple but oh so delicious. This recipe calls for flank steak, and it’s ready in only 30 minutes, making it a quick weeknight meal that’s high in nutritional value. Stuff into tortillas along with avocado and some veggies, and you’re all set. A pro tip—cook against the grain for a perfectly tender steak.
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