Dinner

janbaz518
janbaz518 Posts: 1 Member
in Food and Nutrition
Can anyone please share dinner routine that is light and health consists high protein.

Answers

  • claireychn074
    claireychn074 Posts: 1,608 Member
    V good questions above and ultimately a healthy and light meal will depend on what you like.

    My fave high protein light meal is about 200g white fish (oven cooked with a bit of liquid in a sealed container) and roasted veg like courgettes, tomatoes, butternut squash and curly kale. But not everyone would like that.
  • DoraFlagg
    DoraFlagg Posts: 1 Member
    When I don’t feel like cooking I’ll have a single serving bag of lemon pepper tuna on a big bed of romaine and other garden veggies. I spritz with more lemon juice.
  • Corina1143
    Corina1143 Posts: 3,630 Member
    I hard cooked egg white stuffed with tuna canned in water.
    You didn't say it should taste good, or provide variety.
  • AdahPotatah2024
    AdahPotatah2024 Posts: 2,270 Member
    edited March 4
    I try to rotate the same 4 or 5 meals every week, changing it up a little for each season. Here's my routine for spring, maybe into summer.

    https://youtu.be/12rVZ-Uvp5Q?si=ENmnR9RXb0vM0lsP
    I only put in the kraut w/caraway, butter, and apple sauce, baby potatoes and bell peppers..sometimes pork loin and sometimes sausages. Cook on high for an hour, add a lot of black pepper, and then low for 5 or 6 hours. Turkey sausage might make it a "light" version.

    https://youtu.be/KiVz36cSeuo?si=O_RwmCw7l6NzBujg

    https://youtu.be/11pZ2IX7dG0?si=t20HDruU1yzoeeB-
    Sheet pan dinner-This is healthier than my version with frozen meatballs and maple syrup.

    https://youtu.be/zEArhlVsd0Y?si=u5-x-ClhEwy0IZ31

    https://youtu.be/YecJ7Y-3p_I?si=KqQYcpwVBTo-r_rU
    Pasta/Peas -I use canned or frozen peas and barilla pasta..and usually leave out the bacon

    https://youtu.be/wF1WCnV5Cyc?si=hBKQPldXcLQADaep
    Easy curry w/butter beans instead of chickpeas.

  • GSPsnBees
    GSPsnBees Posts: 649 Member
    Easy for me is 8 oz pre-cooked = ~6 oz post cooked weight lean protein + 8 - 10 oz non starchy vegetables.

    For Example:

    Pick one:
    Baked Skinless Chicken Breast or thighs (add Lemon Pepper or EBB or Garlic Salt or some other seasoning prior to baking)
    Air Fried Pork Loin Chop
    95/5 Ground Beef Burger (add a Laughing Cow Lite as a cheese spread and some salsa once it's cooked)
    Baked Cod/Flounder/Tilapia

    Add one:
    Spinach sauteed with 1t olive oil and garlic
    Steamed Broccoli with a seasoning
    Grilled Asparagus or Zucchini (with or without some good shredded parm)
    Roasted Cauliflower
    Sauteed Zucchini and onions with Soy Sauce and Sesame Seeds

    Doing that combo is pretty much passive cooking. Cut the cauliflower, toss it in a little bit of oil and salt, put it in the oven at 400. 15 minutes in, season the pork chops, toss them in the air fryer for 16 minutes. Pull everything out, plate, and eat. It's about 40 minutes of total time but most of it is waiting for the food to be done.
  • Corina1143
    Corina1143 Posts: 3,630 Member
    OP hasn't come back. But thanks for all the good ideas. I see a little more variety in my future.
  • AdahPotatah2024
    AdahPotatah2024 Posts: 2,270 Member
    I'm nixing the pork/sauerkraut from now on and replacing it with

    https://youtu.be/-OT2_eURMQw?si=kqMYGuBK8aAiuprT
  • TracyL963
    TracyL963 Posts: 114 Member
    Cooking Light's Stuffed Pepper Soup

    Stuffed Pepper Soup
    6 servings
    RECIPE BY Cooking Light
    Ingredients
    1/2 pound ground round
    ¼ teaspoon chopped garlic
    1 stalk sliced celery
    2 cups chopped green / red bell pepper
    1/4 cup chopped onion
    1/4 teaspoon black pepper
    ¼ teaspoon basil
    1 (14-ounce) can less-sodium beef broth
    1 (14.5-ounce) can diced tomatoes, undrained
    1 (10 3/4-ounce) can tomato soup, undiluted (I prefer Progresso Tomato Basil)
    1 1/2 cups hot cooked white rice

    Heat a small Dutch oven over medium-high heat. Add beef; cook 3 minutes or until almost browned, stirring to crumble. Add garlic and veggies cook 8 minutes or until they are somewhat tender. Stir in black pepper, less-sodium beef broth, diced tomatoes, and tomato soup; bring to a boil. Reduce heat, and simmer 45 minutes.
    Spoon 1/4 cup hot cooked white rice into each of 6 bowls; top with 1 cup soup.
  • SebasKrolak
    SebasKrolak Posts: 5 Member
    Pan-fried veggies and baked tofu on rice. I marinate broccoli, bell pepper, carrot, and spring onion in a mixture of Braggs, ground ginger, and sesame oil before pan-frying it. As for the tofu, I let it sit briefly in a mixture of Braggs and cornstarch before blotting it and putting it in the oven. I like to garnish with sesame seeds and the stem of the spring onion. For even more protein, you could add an sunny-side-up egg.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    AdahPotatah2024 wrote: »
    I'm nixing the pork/sauerkraut from now on and replacing it with

    https://youtu.be/-OT2_eURMQw?si=kqMYGuBK8aAiuprT

    I'm not trying to talk you out of the salmon burgers (I'm going to have to try that myself) but pork LOIN has reasonable calories.

    I'm working on a pork BUTT right now - OMG! So good! (And so caloric due to all that marvelous fat.)
  • LaurNWall86
    LaurNWall86 Posts: 1 Member
    I like to have my protein already cooked in advance. For example, if you have time when you get home from the store cook enough protein to have ready for several days. You can add it to meals as needed. It takes some of the hassle out of figuring things out in the moment. Bake your chicken, grill steak or cook ground meat and then just store it at a safe temperature. Good luck!
  • AdahPotatah2024
    AdahPotatah2024 Posts: 2,270 Member
    edited March 22
    @kshama2001 I usually cook pork loin or Bratwurst dinner every week, but the last one I cooked was terrible for some reason and I threw almost all of it away. I've been practically vegetarian ever since! The only meat I have in the house are some frozen meatballs.

    Sheet Pan Lemon Caper Salmon Cakes
    yield: 6 CAKES prep time: 10MINUTES MINScook time: 30MINUTES MINStotal time: 40MINUTES MINS
    These Sheet Pan Lemon Caper Salmon Cakes with asparagus and crispy potatoes are tangy, flavorful, easy, and delicious! This entire meal comes together in just 30 minutes. Paleo, Gluten Free, Dairy Free!

    Ingredients
    ▢4 6 oz cans boneless, skinless salmon, I get these at Costco!
    ▢½ cup crushed Simple Mills Sea Salt crackers
    ▢⅓ cup mayo
    ▢2 eggs
    ▢2 tbsp fresh dill, minced
    ▢2 cloves minced garlic
    ▢2 tsp capers
    ▢½ tsp sea salt
    ▢juice from 1/2 lemon
    ▢1 lb baby red potatoes
    ▢8 oz asparagus tips
    ▢2-3 tbsp olive oil
    Lemon Garlic Aioli
    ▢½ cup mayo
    ▢Juice from 1/2 lemon
    ▢1 clove minced garlic
    ▢¼ tsp sea salt

    https://www.maryswholelife.com/sheet-pan-lemon-caper-salmon-cakes-paleo/
  • AdahPotatah2024
    AdahPotatah2024 Posts: 2,270 Member
    My plan spring/summer morphed into-
    Sunday-asparagus, plain omelette and crockpot garlic parmesan potatoes..
    Monday-The potatoes again w/ meatball and green beans sheet pan dinner
    Tuesday-Tofu burrito bowl w/ beans,rice
    Wednesday-leftover meatballs and greenbeans with rice or spaghetti/salad
    Thursday- fried rice or noodles w/pineapples and cashews
    Friday- restaurant day
    Saturday-leftovers or cookout
  • ehju0901
    ehju0901 Posts: 394 Member
    edited May 17
    I had this for the first time last night and it was great! Keep in mind, this was a LARGE portion. I had a lot of calories remaining for the day. Next time I would probably try just one can of chicken. :)

    2 cans chicken in water
    1 can low sodium black beans
    1 jar Trader Joe's yellow curry sauce
    Mission sundried tomato basil tortillas

    I drained and cooked the chicken in a pan, and then mixed in the black beans and curry sauce. I used whatever curry sauce I had leftover (it wasn't a full jar). Once cooked to your liking, add to the torilla and enjoy some tacos!

    Obviously you can use whichever brands you would like for the ingredients. It was very savory, filling and high in protein. Super easy to cook and/or meal prep!

    s2tm9a3md13g.jpg

    Some items I would consider adding next time:
    Diced onions
    Diced jalapenos
    Rice/quinoa
  • tomcustombuilder
    tomcustombuilder Posts: 2,225 Member
    edited May 18
    Dinner is 7oz of Ahi sashimi with some wasabi and a sliced cucumber with balsamic vinegar with a Kirin beer.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    AdahPotatah2024 wrote: »
    @kshama2001 I usually cook pork loin or Bratwurst dinner every week, but the last one I cooked was terrible for some reason and I threw almost all of it away. I've been practically vegetarian ever since! The only meat I have in the house are some frozen meatballs.

    Sheet Pan Lemon Caper Salmon Cakes
    yield: 6 CAKES prep time: 10MINUTES MINScook time: 30MINUTES MINStotal time: 40MINUTES MINS
    These Sheet Pan Lemon Caper Salmon Cakes with asparagus and crispy potatoes are tangy, flavorful, easy, and delicious! This entire meal comes together in just 30 minutes. Paleo, Gluten Free, Dairy Free!

    Ingredients
    ▢4 6 oz cans boneless, skinless salmon, I get these at Costco!
    ▢½ cup crushed Simple Mills Sea Salt crackers
    ▢⅓ cup mayo
    ▢2 eggs
    ▢2 tbsp fresh dill, minced
    ▢2 cloves minced garlic
    ▢2 tsp capers
    ▢½ tsp sea salt
    ▢juice from 1/2 lemon
    ▢1 lb baby red potatoes
    ▢8 oz asparagus tips
    ▢2-3 tbsp olive oil
    Lemon Garlic Aioli
    ▢½ cup mayo
    ▢Juice from 1/2 lemon
    ▢1 clove minced garlic
    ▢¼ tsp sea salt

    https://www.maryswholelife.com/sheet-pan-lemon-caper-salmon-cakes-paleo/

    Sounds great!

    Do you use the recipe's timing? I would think the potatoes would need a head start on the salmon cakes, as the salmon is already cooked and roasted potatoes take a long time, no matter how small, unless they are small and far apart.
  • AdahPotatah2024
    AdahPotatah2024 Posts: 2,270 Member
    @kshama2001
    I've been making my potatoes in a crockpot lately-crockpot garlic parmesan potatoes- very yum!:)
    But when cook them in my toaster oven, I do just throw the potatoes in about 15-20 minutes before everything else.
    Usually it takes another 15 minutes or so for the meatballs or salmon patties.
    I don't know how healthy they are, but really easy meals and better than fast food on my 10 hour work days!
  • westrich20940
    westrich20940 Posts: 920 Member
    If I'm not in the mood to 'cook' I do:
    -Some sort of parcooked rice (my fav is the jasmine one from Veetee - but if that's not available I'll just get some other brand). I may also use protein pasta (Banza) instead. Or potentially potatoes (regular or sweet).
    -Add whatever protein you want -- tuna, smoked salmon, chicken, pork, etc....
    -Add whatever veggies you may want if you want to add veggies - can add raw ones if you just want to chop and throw them in - or I usually do sauté them with the meat I cook if it requires cooking.
    -Can add in any seasonings/sauces you want/like. I often may just throw in some honey, soy sauce, fish sauce, and hot sauce. But you can buy a packaged/bottled sauce to throw in too.

    I do the same basically with the salad kits --- grab a salad kit I like and throw in whatever protein source I want. The Taylor Farms Dill Pickle salad kit with smoked salmon is delish. I also add more chopped pickles.

    Not sure if that's what you're looking for but those are my go-to - I know I want something for dinner but I kinda just wanna open the stuff and eat it.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    AdahPotatah2024 wrote: »
    @kshama2001
    I've been making my potatoes in a crockpot lately-crockpot garlic parmesan potatoes- very yum!:)
    But when cook them in my toaster oven, I do just throw the potatoes in about 15-20 minutes before everything else.
    Usually it takes another 15 minutes or so for the meatballs or salmon patties.
    I don't know how healthy they are, but really easy meals and better than fast food on my 10 hour work days!

    Thanks! I've probably stopped using my oven for the summer. I do have crock pots, but have never cooked just potatoes in them. Recipe me, please!
  • AdahPotatah2024
    AdahPotatah2024 Posts: 2,270 Member
    It is so easy! I got the idea from a local cheeseburger diner that has delicious garlic parmesan french fries.
    Just the tiny potatoes, garlic and parmesan and olive oil.. I have a little kitchenette in my office w/crockpot. I make three days worth!

    https://youtu.be/SFFKHoOKr5A?si=2QyMRm5-Xn5NMXBB
  • Adventurista
    Adventurista Posts: 1,829 Member
    @AdahPotatah2024 - brilliant. Ty for the share.

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