Healthy Dinner Recipes: Ready in Less Than 20 Minutes

It’s Thursday night. You’ve had a busy day at work (why do we have to go into the office between Christmas and New Year’s again?) and the last thing on your mind is cooking dinner. It’s almost 7pm, you’re tired, hungry, and surely don’t want to cook.

You’re faced with two options: order take out or whip something healthy up. And the truth is, if you don’t have a plan, you KNOW which option you’re going to choose!

If that situation sounds familiar and you’re anything like me, life is crazy, and that craziness can get in the way of eating, healthy or otherwise.

That’s why I ALWAYS have nutrition contingency plans available when life gets crazy. These contingency plans include crockpot meals, Freshly deliveries, protein shakes, and these four healthy dinner recipes.

To help you build your nutrition contingency plan, here are the four healthy dinner recipes I default to on busy nights. They are super easy and can be throw together in less than twenty minutes (although a couple are crockpot based, so you have to prep early in the day). Each meal includes protein and lots of veggies, with options to add additional carbs based on your individual needs.

Four healthy dinner recipes

If you're in a bind, these four healthy recipes will get dinner on the table in less than 20 minutes! Fast, easy, healthy dinner options.

 

 

Egg white scramble

Not sure if this technically counts as a recipe but I eat it at least once a week.

Toss pre-sliced mushrooms and fresh spinach into a frying pan with salt free seasoning. Cook until the mushrooms are browned and softened. Add egg whites and a whole egg (if you’d like to add some more fat to your meal) and scramble!

egg whites

If you need more protein, add a link of chicken sausage.

If you need more carbs, add some frozen hash browns.

Turkey and butternut chili

Take twenty minutes to prep this recipe before you go to work, and by the time you get home, you have a huge pot of healthy, protein and fiber filled chili.

I decided to make up a new chili recipe. I've made chili (successfully) before but wanted to add a little more nutritional value without also adding additional prep work. Using frozen and pre-chopped veggies, this recipe makes a complete dinner.

Chicken “stir fry”

At least once a week, I make a psuedo-stir fry. All I do is combine pre-chopped veggies and pre-cooked chicken or turkey (either from weekly meal prep or purchased-I like Trader Joe’s “Just Chicken” or their pre-cooked turkey breast) in a pan. Sauté until the veggies are softened.

Before serving, I add some of my favorite TJ’s fat free dressing to give it that soy-ginger flavor.

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Serve with rice, long grain brown or cauliflower.

Turkey burgers

Truthfully, I ALWAYS have turkey meat on hand for nights that require fast, healthy meals. This turkey burger recipe base is ideal to prep on Sunday OR when you have last minute guests coming over. It’s a crowd pleaser, for sure.

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Using these options, you can be sure to get healthy food on board without any extra stress.

If you’re looking for more nutrition guidance, meal plans, and easy recipes for fat loss to help you get back on track after the holidays, New Year, New YOU could be for you. This super effective group personal training and coaching program will teach you how to automate your eating for fat loss. I’d love to give you more information!

What’s your go-to healthy dinner?

My five go-to protein foods

You come home from work, ravenous, ready to eat absolutely anything in sight. You open the fridge and stare blankly at the brightly lit shelves, trying to make a decision of what to eat.

Sound familiar?

Yeah, I thought so. Just about every day, when I get home from work, I do the exact same thing! I used to struggle with choosing healthy foods when I was crazy hungry. But when I started stocking my fridge, freezer, and pantry with these five protein foods, everything changed.

Let’s back up a little.

Why protein?

Protein foods are essential to your health and wellbeing.

  • Protein keeps you feeling full for longer
  • Protein foods take more energy to break down than carbohydrates or fat (burning more calories)
  • Protein is needed to build important molecules in your body, like hormones
  • Protein helps regulate blood sugar and hunger pangs

Read More »

Single Serving Chocolate Cake: high carb + low fat

It’s Friday night and you’re itching for some chocolate. Still slightly full from a tasty Thanksgiving dinner, you need a sweet treat that won’t throw you completely off track for days to come.

You are not alone. So many times, I’m hit with a crazy craving for something chocolatey, chewy, and delicious but have zero options in my apartment. Cookies and crackers are not in my apartment, so on the occasion that I want something in the baking realm, I get creative.

This recipe is the result of chocolate craving I had a few weekends ago. I hadn’t gone grocery shopping and had to make due with the things in my pantry (so all those fancy Pinterest recipes were not gonna work).

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Three protein balls: recipes + macros

If you never know what to eat pre or post workout or get so hungry after you finish your lifting sesh that you eat everything in sight, then you need to keep on reading cuz these protein balls are just what you need!

Even as a personal trainer and nutrition coach, I have a hard time getting food on board before working out. Let’s just say, at 5:30am, I’m sure as hell not feeling a protein shake or egg whites and veggies. When I’m well-prepared and in good habits, I’ll have a serving of my favorite protein bread or a couple protein bites. Recently, in case it’s not clear, I have not been following the best habits, instead, starting my workouts in a fasted state.

So, when my air conditioning unit went bust and I couldn’t leave my apartment for a few hours on a Saturday, I decided it was time to get back to my protein ball/bite roots by creating brand new recipes.

Read More »

Best supplements for women: My Top Five

Supplements. Everyone seems to be talking about them. Everyone is (maybe) using them. Advertisements fill up our news-feeds, IG feeds, and Google search results (is that just me?). But what are THE best supplements out there?

It’s pretty hard to find unbiased information or opinions on what supplements are necessary or beneficial for real people, folks not looking to get a shredded six pack or drop down to sub-10% body fat.

Look no further.

Today, I’m going over some of the supplements I recommend to my clients, why these supps, and other things to consider.

Read More »

Chocolate Chip Protein Bread Recipe: Pre-Workout Nutrition

For as long as I can remember, I’ve loved morning workouts. Roll out of bed, grab my clothes, and get started. It’s so much easier to motivate myself to get moving when the day’s trials haven’t left me pooped. I also love my morning workout because nothing can get in the way. If I set my alarm, I’m good to go.

Although working out in the morning is fantastic for your willpower and routine, it can be difficult to get your pre-workout nutrition on point. When you’re getting up super early to fit in your workout, the idea of getting up thirty minutes earlier to make a pre-workout snack just sounds awful (and exhausting!).

There are a number of ways around pre-workout snacks if you work out immediately upon waking.

  • Have a portion of your carbohydrates in your bedtime snack. This will ensure your body has glucose available in your early workout.
  • Sip on BCAAs throughout your workout.
  • Fuel up on carbs immediately after your workout.

Since moving to Texas and starting my blog/fitness coaching business, my morning routine has shifted a bit, giving me almost an hour between waking up and starting my workout. When I started feeling jittery during my lifting sessions, I realized it was time to make a change and was inspired to create this recipe! It’s inspired by Jill Coleman’s Cookie Dough Bread. I modified a bit to decrease the fat content and to fit the ingredients I had in my apartment.

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I eat a small slice (half the regular serving, AKA 1/16th of a 9 inch loaf pan) before my workouts now. It’s great because you can make the loaf on a Sunday and it’ll last you well it throughout the week, even into the next.

If you're looking for an awesome pre-workout snack. with lots of protein and carbs, my chocolate chip protein bread is perfect for you!

Let me know if you try it and what you think! If you’re looking for a guide of how to incorporate these yummy treats into your day, be sure to check out my restaurant eating guidebook. I break it all down for ya so you can be consistent wherever you are.

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What’s your go-to pre-workout snack?

Healthy Shamrock Shake Recipe

Revamped, healthy shamrock (protein) shake for your St. Patrick’s Day enjoyment 🙂 

Happy St. Patrick’s Day! Are you doing anything special? To be honest with ya, mine is not going to compare to last year’s too well–I was in Ireland! Although I was totally ready to come home from the work trip, seeing a city so excited for the holiday was super fun.

In honor of St. Patrick’s Day, I wanted to share a “healthy-ified” version of an iconic (in the United States) holiday treat: the shamrock shake. Haven’t heard of it?

huffpost shamrock.jpg

Source

YIKES! I love my milkshakes, but not with 54 ingredients…

I put together a recipe that will get you through those cravings in a much healthier way 🙂
shamrock

Let me know if you try it!

Have you ever had a Shamrock Shake?

 

My Favorite Protein Shake Recipe

It’s post workout and you’re starving. You know you need to get some protein and carbs on board but don’t really feel like eating something bulky.

Sound familiar?

Yeah me too. I’m gonna blame it on the Austin heatwave (most of this week has been in the 80s) but protein shakes have been my jam recently. But if we are being honest, I take my coffee hot in 100º and my protein shakes cold when it’s 45º.

Enter my favorite protein shake

Mint chip protein shake

Why is this one my fave? It packs a nutritional punch that will take you through until your next meal. As I try to get veggies in at every meal and snack, this shake is one of my favorite ways to “sneak” them into breakfast.

Also, because I workout in the mornings, I need a breakfast that will fuel me up through my morning and replenish energy stores post-workout. Using  frozen banana not only makes the shake creamy and delicious but also adds some much needed quick digesting carbs.

I’m also obsessed with mint flavored anything (especially when there’s chocolate involved too), so that also explains why this is my go-to.

This shake is SO delicious that I have one almost every single day.

 

The recipe below makes approximately 1 shake. I suck at measurements, so all my recipes should be taken as approximations 😉

I hope you try it!

Things I’m Loving Friday #3

Hello again, friends! It’s that time of the week where we do a round up of some of the awesome parts of the week. I’d really love it to be a conversation! Let me know what’s making you smile in the comments below <3

Protein Powder Delivery

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I took a break from using whey protein powder for the month of January, giving my digestive system a break and utilizing alternative protein powders. Now I am ready to try something new! Gnarly has good reviews and doesn’t have any crap in it, so we’ll see how it tastes!

Yard Bar

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With Juno back to full activity (yay!), we’ve been frequenting a local dog park/bar. GUYS. It’s amazing. They serve food and drinks and also have yard monitors helping keep play positive. Great place to hang out and relax with your pup.

JUNE-O-BUG

Google is definitely known for its wacky employees but today was a display above any I’ve seen. We had a doggie fashion show happy hour, complete with a dog treat bar and kissing booth. It was definitely fun to relax and hang with all the dogs. Unsurprisingly, Juno had a great time 🙂

IMG_2954.JPGTotally the prettiest girl at the ball <3IMG_2952.JPG

Heading Home!

This is my last weekend in Austin before flying home for President’s Day! I’m so looking forward to being with my family and furbabies. We’re taking the dogs up to the snow again-though it’s the first time Juno will be able to run and play freely-and I cannot wait.

Have a great weekend, lovelies!