Dinner is an essential meal preceding night rest hence it needs to promote a good sleep. You may want to serve leftover from lunch for dinner but it may not be a healthy meal option. It is important that you consider choosing a varied, nutritious, balanced and appropriate meal for the dinner. Making the right dinner choice will make you wake up in the morning with sufficient energy and improve your general health and mood. A healthy and balanced dinner meal will prevent a feeling of heaviness, tummy constipation and avoid hunger after a few hours of eating.
According to some researchers, eating lighter dinner may be the key to living longer and staying fit. It can be a solution against insomnia (lack of good sleep). Eating a light dinner in summer can help to keep your body temperature low and stable. If you are stuck with what to prepare or eat for dinner, we bring you series of healthy and light dinner recipes that you can quickly prepare.
Cheap & Affordable dinners ideas that can be prepared at home
Healthy dinner ideas with egg
1. Scrambled eggs with zucchini.
You can prepare scrambled eggs with zucchini or other seasonal vegetables to your liking. Wash the vegetables and cut them into pieces, add chopped onion, sauté a few minutes in little olive oil, add the egg, salt and pepper and stir until the scrambled has reached the desired consistency. Serve with a slice of whole wheat bread or a green salad.
2. Stuffed eggs
This is a healthy and easy recipe to prepare and you can apply your creativity to it. You can prepare this by boiling egg until it is hard-boiled. Remove the shells and let them cool then cut them in half. Remove the yolk into a bowl and add crushed aromatic herbs (basil, parsley, oregano, chives), finely crushed black olives and tomatoes, a dash of olive oil, salt and pepper. Mix everything and fill in the whites of the hard-boiled eggs. Place the eggs on a plate with a base of lettuce leaves. You can prepare white rice as a side.
Healthy dinner Ideas with chicken
1. Baked chicken with seasonal vegetables
This is an easy and practical recipe. To reduce the cooking time, it is advisable to cut the meat into small pieces. Place them in a baking dish with chopped seasonal vegetables, a splash of olive oil, salt, pepper and spices to add taste.
2. Grilled chicken breast with pea purée
Prepare a mash with boiled peas and potatoes. Add a splash of olive oil, salt and spices for the taste. Cook the grilled chicken breast fillets without fat and season with lemon juice, virgin olive oil, salt and pepper before serving.
3. Chicken and vegetable skewers
You can prepare it at home or buy it from a restaurant. For dinner, choosing the lightest ones without added fat is recommended. Also, if you prepare it in the oven it will be healthier and more digestible. You can make a green leafy salad as a side.
4. Stuffed chicken breast
Place some chicken fillets on a board and top with a slice of fresh cow cheese and some spinach leaves. Roll the fillets into small rolls and close them with wooden toothpicks so that they do not open during cooking. Cook the rolls in a pan with a splash of olive oil in the oven or in the microwave to make it faster. Make a green leafy salad and slice a few slices of whole wheat bread to turn the dish into a quick dinner for two.
Healthy dinners ideas from fruits and vegetables
1. Vegetable chips with carrot hummus – dinner ideas
Vegetable chips keep for several days and it is easy to prepare. For the chips, you will only have to wash and cut the seasonal vegetables (zucchini, aubergines, beets, potatoes, etc.) into very thin slices, spread them on the baking sheet lined with parchment paper and cook them over low heat for an hour and half. Serve with carrot hummus prepared with roasted carrots, virgin olive oil, tahini, salt and spices to taste.
2. Stuffed mushrooms
For this recipe, get some large mushrooms, clean them and remove the stem. Place them in a baking dish with the concave side up. Prepare a pesto with virgin olive oil, crushed garlic, parsley, salt and pepper. Pour the sauce over the mushrooms and cook over medium heat for half an hour. You can join this healthy dish with a seasonal salad or a slice of whole wheat bread.
3. Romaine lettuce rolls
With the leaves of the romaine lettuce you can make fresh rolls and add what you have in the fridge to fill them. Stuffs like cooked brown rice, avocado, peppers, onion, broccoli, kale, sprouts, pickles (beets, olives, capers etc.), grated carrots, corn cobs, etc. can be added and in a moment you will have your dinner ready. To roll them well, just use the most tender parts of the lettuce (the parts closest to the stem can be cut into julienne strips and added as a filling) and do not overdo it with the filling.
4. Stuffed avocado
Cut an avocado in two and empty half, chop the pulp and mix it with other ingredients that you like (for example tomato, minced piquillo peppers, apple, fresh parsley, fresh coriander, spring onion, young garlic, sweet corn, carrot grated etc. Serve it in the avocado peel, which acts as a bowl. Although it may seem small, a good size half avocado is very filling and makes a great, light and healthy dinner!
5. Fruit salad – dinner ideas
You can use whatever fruit you have and the ones in season to prepare this recipe (apple, pear, melon, cherries, blueberries, raspberries, banana). Cut it all into small pieces and season with unsweetened natural soy yoghurt, a pinch of lemon juice and if you want, some mint leaves. You can top it with a topcoat of whipped coconut cream with a touch of cinnamon. The only trick for fruit salads is to choose very tasty and ripe fruits. Also, refrigerate them in the fridge before making the salad to keep them fresh. It is preferable that you buy the fruits at the market than in supermarkets.
6. Veggie combo plate
Making a combo plate is another very good option if you want a light dinner. If you have enough leftovers in the fridge, you can add a little portions of each the vegetables to the plate. For example, a plate with a little quinoa, a little spinach salad, a little sautéed seitan, some carrots with coriander and a mashed potato and sweet potato. It only takes a few tablespoons of each thing. Heat it up and have a healthy dinner that is super, varied, colorful and full of flavors.
7. Country salad
Make a batch of small steamed potatoes and let them cool. Use 2 or 3 and store the rest in the fridge for other dishes. When preparing dinner, you just have to cut them and mix them with grated carrot, onion, red pepper in strips, olives and a couple of chopped tomatoes. Dress this salad with olive oil and lemon or vinegar. You can add tahini to make it creamier. Leftover salad can be stored in the fridge for the next day to serve again for dinner. If you add a little vegetable mayonnaise and mix it with a fork, you will get a very good and fresh sandwich filling.
Vegetable cream is suitable for a light dinner. In addition, you can add some crunchy nuts on top and a half cup of cooked millet or another cooked cereal. Alternatively, you can put a good handful of rolled oats in the cream while it is hot, and sprinkle with brewer’s yeast. The cream of pumpkin are always good with quinoa and brown rice.
You can prepare a risotto with only mushroom or add nuts and broccoli. You can also add flax, sesame or chia seeds, grilled golden seitan, spinach or some baked or grilled golden artichokes to your risotto.
10. Tomato and ham tartare
For this dish you will have to chop the tomatoes and ham into small pieces. Put everything in a bowl and add spices to taste and a dash of olive oil. If you want, you can add crushed black olives, capers and fresh basil for a more Mediterranean touch.
11. Asparagus express omelets
To make this quick and healthy dinner, the microwave will be your ally. Wash and cut the asparagus into small pieces and place them in a microwaveable mold. Add scrambled egg, salt and pepper and place everything in the microwave until the omelette is done.
Cheap health dinner ideas with fish
1. Monkfish salad with potatoes and tomatoes
Steam the fish and potatoes and allow them to cool. Cut all the ingredients into pieces, place them in a bowl and dress with virgin olive oil, salt and pepper. Add fresh chopped onion and balsamic vinegar to taste.
2. Marinated hake fillets
Marinate the hake fillets in lemon juice, salt and pepper for 15 minutes and then cook them in a frying pan with a splash of olive oil. Join the fish with a green leafy salad or mashed potatoes.
3. Baked salmon fillets with vegetables
Place the fillets in a baking dish and add seasonal vegetables (asparagus, zucchini, broccoli, bell peppers, peas, potatoes, etc.) that have been cut into pieces. Add a dash of oil, salt and spices to taste (pepper, dill, rosemary).
Healthy and nutritious soup dinner ideas
Broths and soups are a perfect healthy dinner ideas that do not contain many calories. Get inspired by the ideas below:
1. Cucumber, yogurt and mint cream
Cut the cucumber into very small pieces and place it in a bowl. Add yogurt (it can be skimmed if you want a lighter recipe), the minced mint, a small piece of minced garlic, salt and pepper and mix well. This fresh recipe is perfect to take with whole wheat bread or carrot sticks.
This cold soup is a summer classic. You can prepare it with traditional ingredients such as tomato, cucumber, peppers, onion, garlic, salt, oil or experiment with alternatives such as watermelon. Cut and slice the ingredient and soak with a dash of vinegar or lemon juice and add a pinch of salt. Don’t go overboard with garlic, you can use roasted garlic. You can take gazpacho with whole grain breads and fresh vegetable sticks such as carrots, peppers, celery, etc.
3. Cream of leeks
This soup is a healthy dish ideal for dinner and perfect for any time of the year. The leek cream recipe is very easy to make and can be eaten hot or cold. You will have to wash and cut the leek into slices and sauté it for a few minutes with a drizzle of olive oil in a pan. Add potato and add water until it cover it. Add salt and pepper and boil until the ingredients are cooked. You can use a hand mixer to achieve a creamy consistency.
4. Chicken soup
Chicken broth is remineralized and nutritious. You can serve it alone with a slice of whole wheat bread or cook with noodles for a more complete dish.
Healthy dinners ideas for kids
For the little ones a balanced diet is vital. Certain foods are essential for your children to have the necessary energy for their daily activities. If breakfast and lunch represent two important moments, dinner also has to be very balanced. In addition, you will have to take into account what the little ones have eaten throughout the day to offer them a healthy and balanced dinner. As with adults, eating healthy and light has benefits for children too. Of course, the little ones tend to get bored easily with food, so it is important to also work on the creative aspect.
Here are some delicious and healthy recipes for your children’s dinner:
1. Chicken meatballs with vegetables and tomato sauce
Chicken meatballs are a light, high protein food, ideal for dinner. You can prepare them with julienne or diced vegetables and tomato sauce.
Fajita can be a good light and healthy dinner for children as long as you don’t go overboard with certain ingredients. For example, instead of using beans you can put tempeh or tofu, which are lighter and better. Various types of lettuce, grated carrot, cherry tomatoes cut into quarters, red cabbage, kale, fresh spinach and a light tahini sauce.
Skewers are another way to make a light and healthy dinner for kids. You can prepare them with the ingredients that your children like the most and accompany them with baked potatoes or home-made vegetable pate.
4. Fish burgers with chip vegetables
The same vegetable chips that you prepare for the whole family will be perfect to accompany a fish burger for the little ones. Fish burgers are an alternative to hake fillets, they are very easy to prepare and guarantee the same nutrients. If you want you can prepare them at home following this recipe.
5. Pea cream with cheese
It is a simple recipe and at the same time complete and healthy. In addition, it is easy to prepare and combines with other ingredients such as meat, fish and cheese.
You can make a pizza at home with whole wheat flour dough and top it with a slice of zucchini, tomato slices, artichoke hearts, raw almonds, wild asparagus, mushrooms laminates, etc. Do not saturate the pizza with too many ingredients and ensure that the dough is thick. If you have leftover you can store it in the fridge for another time.
In conclusion, a balanced diet is one of the pillars for a healthy lifestyle and dinner represents a very important diet of the day. We hope that our healthy and cheap dinner ideas will help you to create a healthy dinner menu. If you are in a hurry and don’t have time to cook, we recommend ordering your healthy food on the eezly app. Let us know your thoughts in the comment section.