With only 1 hour of preparation on the weekend, you can eat a healthy dinner for the rest of the week!
A busy life can make eating healthy every day a real challenge. With only one hour of preparation on the weekend, you can eat healthy for the rest of the week. We provide easy to make recipes for breakfast, snacks, lunch and dinner for an entire week to prepare in just 1 hour. With vegetarian and veganoptions. All recipes are high in protein, healthy complex carbs, unsaturated fats, high in fiber, and full of vitamins and minerals. (Lose weight by eating more fiber). A freezer and microwave come in handy! (Freezing and reheating your meals lowers the amount of carbs in your meals).
Dinner recipe 1: whatever soup
Ingredients for 4 portions:
- 1 kg veggies: zucchini, carrot, broccoli, sweet potato, leftovers: you name it, you mix it!
- 1000 ml broth of choice
- 1 large white onion
- Spices of choice: paprika, curry etc
- 1 tablespoon neutral oil (sunflower)
- 400 grams cooked meat, poultry or fish of choice
- Large soup pan
- Blender
Preparation
- Cut the veggies into pieces, slide the onion
- Fry the onion in the oil in the soup pan, with spices of your choice
- As soon as the onion is soft and you can smell the spices, add all the veggies and bake for a few minutes
- Add the broth and bring to the boil
- Let it simmer until all the veggies are cooked
- Turn down the heat and blender the soup until it has a thickness you like
- Additionally, add a pinch of salt and black pepper
Divide the soup into four portions and add 100 grams of meat/ poultry/fish per portion. You can keep it in the fridge for two days, or up to three months in the freezer
Vegetarian/ vegan alternative
- Replace 400 grams meat/ poultry or fish by 600 grams beans of choice.
Nutritional value per portion (depending on your choice of meat/poultry/fish): 202 kcal/ 6,3 gr fat (1,6 gr saturated)/ 8,9 gr carbs/ 25,8 gr protein/ 3,8 gr fiber. Nutritional value per portion of vegetarian/ vegan alternative: 330 kcal/ 6,2 gr fat (1,4 gr saturated)/ 42,1 gr carbs/ 17,8 gr protein/ 17,3 gr fiber.
Dinner recipe 2: Meatloaf
Ingredients:
- 100 grams minced chicken
- 100 grams grated zucchini, squeeze dry
- 150 grams whole wheat bread crumbs
- 50 grams grated carrot
- 6 Oz. unsalted tomato sauce
- 2 tbsp.tomato paste
- 2 whole large eggs
- 1/2 medium white onion, diced
- 1/2 medium green bell pepper, diced
- 2 cloves garlic, minced
- salt & pepper to taste
Preparation
- Preheat the oven to 350 degrees F. and lightly coat the inside of a loaf pan with non-stick cooking spray and set aside.
- Mix all ingredients, except for half of the tomato sauce and half of the tomato paste, into a large bowl until well combined.
- Press the meat mixture lightly into the prepared loaf pan.
- Whisk together the remaining tomato sauce and tomato paste. Top the meatloaf with the tomato mixture and bake for 55-60 minutes.
- Remove from the oven and allow to cool for a few minutes before slicing into 5 equal sections to serve.
- You can prepare this up to 24 hours ahead of time before putting it in the oven. You can it for a few days in the fridge and up to three months in the freezer.
Vegetarian/ vegan alternative
- Replace minced chicken by vegetarian/vegan mince.
Nutritional value per portion: 192,3 kcal/ 4,3 gr fat (1,4 gr saturated)/ 8,6 gr carbs/ 28,6gr protein/ 2,6 gr fiber. Nutritional value vegetarian/ vegan alternative: 241,7 kcal/ 7,7 gr fat (1,6 gr saturated)/ 17,4 gr carbs/ 22,3 gr protein/ 7,4 gr fiber.
Diner recept 3: Green curry
Ingredients for 4 portions
- 100 grams raw quinoa (or 300 grams cooked quinoa)
- 400 grams frozen coalfish
- 1 tablespoon neutral oil (sunflower)
- 1 chopped white onion
- 2 cloves chopped garlic
- 2 bell peppers, chopped
- 2 large carrots, sliced
- 200 grams sugar snaps
- 1 large broccoli
- 4-8 tablespoons (vegan) Thai curry spices (amount depending on your taste)
- 500ml coconut milk (Don’t like coconut? You can replace it by a smooth mix of one avocado, lemon juice, pinch of salt and 100ml of rice milk.)
Vegan alternative
- Remove the fish. The amoun of protein decreases to 7 grams per portion. Or you can replace the fish by 100 grams of seitan.
Preparation
- Cook the quinoa and divide into four portions
- Heat the oil in the pan and fry the chopped onion
- Add the Thai curry spices until all the smell are released
- Add the garlic and veggies, but make sure they stay nice and crispy
- Add the coconut milk (or the avocado alternative) and the fish (or seitan)
- Let it shimmer for 10-15 minutes
- Divide into 4 portions
You can keep it in the fridge for a day, although the veggies will lose their crisp. It stays ok in the freezer up to 3 months.
Nutritional value per portion of non-vegan and vegan option: 337 kcal/ 11,4gr fat (4,4 gr saturated)/ 27,4 gr carbs/ 24,8 gr protein/ 7,3 gr fiber
Create your own health!©
