Quarantine Cuisine: 30 Healthy Recipes You Can Easily Make at Home Right Now

What with most restaurants closed or only available for takeout, and plenty of extra hours to fill, what better time than now to get in the habit of preparing your own meals? 

Now, you may have heard that some grocery stores are running low on staples, and that’s true. Here’s the good news, though: 

Most people aren’t panic buying healthy foods like fruits, vegetables, lean meats, whole grains, and low-fat dairy. They’re hoarding ice cream, chips, cookies, candy, and Mountain Dew.

That means, in most places at least, you can still find all of the ingredients you need to prepare delicious, healthy, macro-friendly recipes at home.

Who knows, maybe after a few weeks of eating home-cooked meals, you’ll be even leaner after this lockdown than you were before? 

If that sounds good to you, keep reading. 

In this article, you’ll find 30 delicious, nutrient-packed, macro-friendly breakfasts, lunches, and dinners you can prepare with minimal ingredients. 

Enjoy!

Table of Contents

• Breakfast
• Cottage Cheese Pancakes
• High Protein Quinoa Egg Scramble
• Healthy Protein French Toast
• Oatmeal Raisin Quinoa Breakfast Cookie
• Cinnamon French Toast Muffins
• Asparagus Frittata
• Peanut Butter Overnight Oats
• Green Monster Overnight Oats
• Low Carb Crustless Quiche with Chicken and Cheese
• No-Bake Protein Bars
• Lunch
• Greek Chicken Salad Pita Sandwich
• Lightened Ham Salad
• Quick Chicken Burritos
• Ground Beef Grilled Cheese
• Spicy Salmon and Grilled Pineapple Wrap
• Korean Beef Bowl
• Shrimp Scampi
• Chopped Chicken Chickpea Salad
• Crockpot Chicken Spaghetti with Broccoli
• Asparagus Sweet Potato Chicken Skillet
• Dinner
• Lemon Chicken & Potatoes in Foil
• Turkey Chili with White Beans
• One Pot Wonder Spanish Rice with Chorizo
• Coconut Curry Chicken
• One-Pot Greek Chicken and Rice Pilaf
• Baked Garlic-Dijon Salmon
• Easy Tuna Casserole
• Balsamic Mushroom and Chicken Stroganoff
• Pan-Fried Pork Chops with Mushroom Gravy
• Garlic-Lime Skirt Steak with Veggies
• The Bottom Line on the Best Quarantine Recipes

Breakfast

We’ve all heard that “breakfast is the most important meal of the day.”

Well, it’s not, but that doesn’t mean it can’t be the most enjoyable meal of the day. If you find yourself dragging your feet in the morning as you make ready for another day of quarantine living, there’s nothing like a tasty breakfast to raise your spirits.

So, forget about the microwaved eggs and oatmeal—try one of these mouth-watering breakfast recipes guaranteed to set you off on the right foot.

Cottage Cheese Pancakes

Picture courtesy of Hurry The Food Up

Looking for healthy pancakes? Use cottage cheese, and you can have three-ingredient pancakes on the table in under 15 minutes.

And unlike pancakes made with mashed bananas, these use rolled oats to more closely mimic the taste and texture of traditional flapjacks. You can also add mix-ins like peanut butter, crushed nuts, coconut flour, or protein powder to put a tasty twist on the base recipe.

Serves 1

Ingredients

1/2 cup (4 ounces) low-fat cottage cheese

1/2 cup rolled oats

3 large eggs

Nutrition Facts (Per Serving)

Calories: 446

Protein: 38 grams

Carbs: 33 grams

Fat: 18 grams

Instructions

1. Mix all of the ingredients together in a blender or bowl until they’re smooth.
2. Heat a teaspoon or two of butter on a skillet on medium heat. 
3. When the pan is hot pour about a half cup of batter onto the hot pan.
4. Flip the pancake once you see bubbles start to appear on top. Cook for a further minute or two on the other side, or until both sides are golden brown.

Recipe via HurryTheFoodUp.com.

High Protein Quinoa Egg Scramble

Picture courtesy of Krolls Korner

How do you like your eggs in the morning?

If the answer isn’t, “with loads of cheese, quinoa, and spinach, of course,” then you definitely haven’t tried this recipe. Once you do, there’s no going back to standard scrambled, or bland ol’ boiled.

As well as being chock-full of protein, this recipe also keeps you full for hours, helping you avoid hunger and overeating while you’re cooped up inside.

Serves 1

Ingredients

2 large eggs

2 tablespoon shredded mozzarella (or Parmesan)

1 cup fresh spinach, roughly chopped

1 tablespoon extra virgin olive oil

2 cloves garlic, chopped

1/4 cup cooked quinoa

Pinch salt and pepper

2 tablespoons greens supplement like Genesis (optional)

Nutrition Facts (Per Serving)

Calories: 446

Protein: 24 grams

Carbs: 30 grams

Fat: 26 grams

Instructions

1. Heat the extra virgin olive oil in a small frying pan and add the garlic.
2. Whisk the eggs in a small bowl and pour them into the pan.
3. Once eggs start to cook, add in the spinach, cheese, and cooked quinoa and mix together. Season with salt and pepper. 
4. Once you’ve plated up, garnish with a little more cheese and any fresh herbs you have available.

Recipe via KrollsKorner.com

Healthy Protein French Toast

 

Picture courtesy of BodyBuilding.com

Classic French toast is pretty simple—you soak bread in egg and milk, then cook it in a hot pan or in the oven. If you’re bored of the same old, same old, though, or if you’re looking to up the protein content, why not try whisking in a scoop of your favourite flavor of whey or casein protein powder?

That’s the only difference between regular French toast and this version, which delivers 50 grams of protein per serving. Just be sure to use a protein powder that uses real vanilla flavor—like Legion Whey+ or Casein+—since you won’t be adding vanilla extract.

Serves 1

Ingredients

1 scoop Whey+ or Casein+ vanilla protein isolate

1/2 cup unsweetened almond milk

2 large eggs

3 slices bread

Nutrition Facts (Per Serving)

Calories: 603

Protein: 50 grams

Carbs: 65 grams

Fat: 15 grams

Instructions

1. Mix together the eggs, milk, and protein powder until smooth.
2. Put a nonstick pan on medium heat (add some low-calorie cooking spray if needed).
3. Dunk the bread in the egg and milk mix, and leave it there for 20 to 30 seconds to absorb some of the liquid.
4. Cook the bread in the pan until it’s golden brown on both sides.

Recipe via Bodybuilding.com

Oatmeal Raisin Quinoa Breakfast Cookie

Picture courtesy of Running to the Kitchen

 

What could be better than cookies for breakfast? 

These aren’t your grandmother’s cookies, though. Nope, instead of being a combination of flour, sugar, and butter, they’re made of a toothsome blend of nutritious fruits and grains.

If you have 20 minutes to spare in the morning, you can enjoy these fresh from the oven.

Serves 4

Ingredients

1 ripe banana

1 egg

1/2 teaspoon vanilla extract

3/4 cup oats

1/2 cup cooked quinoa

1/4 cup raisins

1/2 teaspoon salt

Nutrition Facts (Per Serving)

Calories: 133

Protein: 8 grams

Carbs: 21 grams

Fat: 2 grams

Instructions

1. Preheat the oven to 350 degrees.
2. In a large bowl, mix together the banana, egg, and vanilla.
3. Add the remaining ingredients and continue to mix together.
4. Spoon the mixture onto a greased baking tray in big spoonfuls.
5. Bake for 12 to 15 minutes.
6. Take the cookies out of the oven and allow them to cool on a wire rack.

Recipe via RunningToTheKitchen.com

Cinnamon French Toast Muffins

Picture courtesy of Just a Taste

Craving French toast, but don’t the calories and fat that come with it? 

Try these awesome French toast muffins, made with just a handful of ingredients. Not only are these more macro-friendly than regular French toast, these cinnamon breakfast muffins are baked in the oven, which makes it unlikely they’ll burn or come out too soggy.

Serves 12

Ingredients

6 large eggs

2 cups whole milk

2 teaspoon ground cinnamon

1 1/2 tablespoons granulated sugar

1 1/2 tablespoons vanilla extract

14 cups cubed bread (about 20 slices bread)

Nutrition Facts (Per Serving)

Calories: 188

Protein: 8 grams

Carbs: 27 grams

Fat: 6 grams

Instructions 

1. Preheat the oven to 350 degrees. 
2. Grease a muffin pan with butter or cooking spray.
3. In a large bowl, whisk together the eggs, milk, cinnamon, sugar, and vanilla extract.
4. Add the cubed bread to the bowl and mix until combined and the bread has absorbed all of the liquid.
5. Divide the bread mixture among the muffin tin cups, pressing it lightly into each cup to make sure it is stuck together.
6. Bake the French toast cups for 25 to 30 minutes until they’re starting to go crispy on top and cooked throughout.
7. Allow the cups to cool for 5 minutes in the muffin pan then scoop each one out and serve topped with maple syrup or vanilla glaze.

Recipe via JustATaste.com

Asparagus Frittata

Picture courtesy of Jamie Oliver

A frittata is an egg-based Italian dish that’s similar to an omelette or crustless quiche, and it’s one of the tastiest ways to get veggies in your diet.

This frittata recipe from Jamie Oliver only requires four ingredients, so if you’re new to cooking with eggs—or just new to cooking—this is a great place to start.

It also includes a whole bunch of asparagus for vitamins and antioxidants, but you can use any kind of vegetable you like.

Serves 2

Ingredients

6 large eggs

1 tablespoon extra-virgin olive oil

1 tablespoon unsalted butter

1 bunch small asparagus (about ¾ pound)

Nutrition Facts (Per Serving)

Calories: 359

Protein: 23 grams

Carbs: 8 grams

Fat: 28 grams

Instructions 

1. Preheat the oven to 350 degrees.
2. Beat the eggs with a little sea salt and black pepper.
3. Heat the oil and butter in an ovenproof frying pan or cast-iron dish over medium heat. Trim and add the asparagus to the pan and leave to cook for 5 minutes.
4. Add the eggs, cook for three minutes, then move to the oven and bake for 15 to 20 minutes, or until golden and fluffy.
5. Serve hot or cold, with an optional drizzle of your favourite hot sauce.

Recipe via JamieOliver.com

Peanut Butter Overnight Oats

Picture courtesy of Minimalist Baker

Oatmeal will start your day off right with complex carbs and fiber. And when you need an even more filling breakfast, simply mix in additional ingredients based on the flavors and nutrients you want.

Swirling in a spoonful of peanut butter, for example, adds protein and a lot of flavour, without adding too much fat.

Serves 1

Ingredients

1/2 cup unsweetened almond milk

3/4 tablespoon chia seeds

2 tablespoon peanut butter (or almond butter)

1 tablespoon pure maple syrup (or stevia to taste)

1/2 cup rolled oats

Nutrition Facts (Per Serving)

Calories: 460

Protein: 16 grams

Carbs: 52 grams

Fat: 24 grams

Instructions

1. Put the almond milk, chia seeds, peanut butter, and maple syrup (or other sweetener) in a mason jar or small bowl with a lid, and stir with a spoon to combine. You don’t have to fully mix the peanut with the almond milk—that way, you get to enjoy swirls of peanut butter in your oats!
2. Add the oats and stir a few more times, then press down with a spoon to ensure all the oats are immersed in almond milk.
3. Cover securely with a lid or seal and leave in the refrigerator overnight (or for at least 6 hours) to set.
4. The next day, open and enjoy the way it is, or garnish with any toppings you like.

Recipe via MinimalistBaker.com

Green Monster Overnight Oats

Picture courtesy of Oh She Glows

Trying to make sure you get plenty of vitamins and minerals but don’t want to down a green smoothie in the morning? 

Say no more fam.

This has all the same ingredients you’d expect in a green smoothie: a banana, almond milk, chia seeds, and a handful of spinach, except the oats create a creamier, smoother texture than what you’d normally get with a green smoothie.

Serves 1

Ingredients

1/4 cup spinach

1 large banana

1 1/2 tablespoons chia seeds

1 cup unsweetened almond milk

1/3 cup rolled oats

Nutrition Facts (Per Serving)

Calories: 356

Protein: 11 grams

Carbs: 59 grams

Fat: 13 grams

Instructions

1. In a blender, combine the spinach, banana, chia seeds, and almond milk until smooth.
2. Add the oats to a cereal bowl and pour the smoothie on top. Stir well until everything is combined.
3. Place in the fridge (uncovered is fine) overnight. Give it a good stir in the morning and then enjoy it cold, straight from the fridge and garnish with any toppings you like, such as nut butter, granola, coconut, or fruit.

Recipe via OhSheGlows.com

Low Carb Crustless Quiche with Chicken and Cheese

Picture courtesy of 730 Sage Street

Where a frittata ends, and a crustless quiche begins, I don’t know.

What I can say with some certainty, though, is if you like eggy, cheesy goodness in the morning,  you’re going to love this recipe.

Not only is it almost carb-free, it has loads of protein, and it’s a perfect way to make use of any leftover chicken.

Serves 4

Ingredients

8 eggs

4 to 6 ounces cooked chicken breast chopped

1/4 cup shredded mozzarella cheese

1/2 teaspoon salt

1/4 teaspoon black pepper

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

1/2 teaspoon oregano

1/4 teaspoon red pepper flakes (optional)

Nutrition Facts (Per Serving)

Calories: 195

Protein: 21 grams

Carbs: 1 gram

Fat: 13 grams

Instructions

1. Preheat the oven to 350 degrees.
2. In medium bowl, whisk together eggs and seasonings until smooth.
3. Add in the chicken and cheese and stir until everything is combined.
4. Pour into an oven safe dish or pie pan.
5. Bake in the oven for 35 to 45 minutes, or until firm and golden brown.

Recipe via 730SageStreet.com

No-Bake Protein Bars

Picture courtesy of Dare Bee

If you’re not a big fan of eating large meals in the morning, these oaty protein bars are the perfect accompaniment to a cup of coffee, or as a mid-morning snack that takes you through to lunch.

These bars use coconut milk or coconut cream which increases the fat content, but this extra fat also keeps hunger at bay for longer and makes them taste much better than typical dry, bland breakfast bars. 

If you don’t have coconut cream or milk, or if you want to keep the calories down, then you can substitute any other type of milk you have for it instead.

Serves 14

Ingredients

4 1/2 cups (400g) uncooked oatmeal (quick oats)

1 cup (250g) peanut butter

1 cup (250ml) coconut cream or milk

6 scoops sweetened vanilla protein powder (whey or casein works)

Nutrition Facts (Per Serving)

Calories: 295

Protein: 8.8 grams

Carbs: 23.3 gram

Fat: 15.5 grams

Instructions

1. Pour the coconut cream (or milk) into a large bowl, and whisk to make sure it’s smooth.
2. Add the protein powder and continue whisking.
3. Add the peanut butter and mix everything together with a spoon.
4. Add the uncooked oatmeal and mix everything together—at this point, you’ll probably need to use your hands.
5. Line a dish with baking paper or foil, transfer the mix in and flatten it until smooth using the back of a wooden spoon. Make sure you push the mixture into all the corners so there are no gaps.
6. Chill in the fridge overnight (or for a minimum of two hours) then cut into about 14 bars.

Recipe via DareBee.com

Lunch

Eating a healthy lunch can be tricky—the temptation at the moment is to grab something quick (and invariably unhealthy) between video conference calls and entertaining the kids, or worse still, to skip lunch altogether and overeat at dinner.

It doesn’t have to be this way, though.

Take a look through this glorious gamut of lunch ideas, and you’ll have no trouble always finding something tasty to nosh on come lunchtime.

Greek Chicken Salad Pita Sandwich

Picture courtesy of Alton Brown

What better way is there to fill a pita than with a Greek salad? 

This one has all the vegetables you’d expect in the traditional Greek dish, plus Greek yogurt and chicken for a protein-packed lunch. 

Feta adds a tangy and salty edge, but feel free to leave it out if you’re looking to cut back on the extra fat or calories. Also, while Roma tomatoes and Kalamata olives might be ideal for this sandwich, any tomatoes and olives you have available will do the trick.

Serves 4

Ingredients

1/2 cup plain low-fat Greek yogurt

2 tablespoon lemon juice

2 tablespoon chopped fresh parsley

1/2 teaspoon salt

Freshly ground black pepper to taste

1 pound chicken breasts (or thighs), grilled and roughly chopped

1 small cucumber, peeled, deseeded, and chopped

1 Roma tomato, chopped

1/2 small red onion, finely chopped

1/2 cup feta cheese

1/4 cup Kalamata olives, roughly chopped

4 whole-wheat pitas

Nutrition Facts (Per Serving)

Calories: 305

Protein: 36 grams

Carbs: 24 grams

Fat: 8 grams

Instructions

1. Mix the yogurt, lemon juice, parsley, salt and pepper in medium bowl.
2. Add the chicken, cucumber, red onion, feta and olives and stir to coat.
3. Refrigerate for at least one hour before serving.
4. To serve, spoon the mixture into warm pitas.

Recipe via AltonBrown.com

Lightened Ham Salad

Picture courtesy of Food Done Light

Looking for a light lunch that doesn’t skimp on protein?

With over 10 grams of protein per 100 calories, this healthy ham salad is just the ticket. The protein isn’t just from the meat either. Cottage cheese and Greek yogurt add a tasty, tangy, high-protein and low-fat twist on this classic Mediterranean dish.

You only need five ingredients for this ham salad, including cottage cheese and Greek yogurt. 

Serves 8

Ingredients

1 pound ham, chopped

1 red bell pepper, chopped

1/2 cup 2% cottage cheese

1/4 cup chopped onion

1/4 cup nonfat plain Greek yogurt

5 basil leaves (or dried seasonings to taste)

Nutrition Facts (Per Serving)

Calories: 115

Protein: 12 grams

Carbs: 4 grams

Fat: 5 grams

Instructions

1. Put all ingredients into a food processor and pulse until you reach your desired texture (you can make it chunky or fairly smooth).
2. Refrigerate for 30 minutes to let the flavors combine, then serve on a slice of bread.

Recipe via FoodDoneLight.com

Quick Chicken Burritos

Picture courtesy of Gimme Delicious

Assuming you already have some cooked chicken breast on hand, these burritos take less than 10 minutes to prepare. 

And if you don’t? 

Even if you have to sear some chicken breasts on a skillet, you’ll still have this dinner ready in under half an hour. Easy peasy!

Serves 4

Ingredients

2 cups cooked shredded chicken breast

1/2 cup (about 2 ounces) shredded Mexican cheese blend

1 avocado, diced

2 tablespoon chopped fresh cilantro

4 large whole-wheat tortillas (about 10” each)

1 tablespoon oil

Nutrition Facts (Per Serving)

Calories: 510

Protein: 34 grams

Carbs: 37 grams

Fat: 26 grams

Instructions

1. Combine the shredded chicken, cheese, cilantro, and diced avocados.
2. Lay a tortilla flat on a plate and add 1/4 of the mixture. Roll the tortilla into a burrito. Repeat the process for all four tortillas.
3. Pour 1 tablespoon oil into a heated pan or griddle. Place each tortilla on the pan and cook for 2 minutes on medium-high heat. Flip on the other side and cook for another minute or until the burritos are golden in color. Serve warm.

Recipe via GimmeDelicious.com

Ground Beef Grilled Cheese

Picture courtesy of The Girl Loves To Eat

Many healthy grilled cheese recipes reduce the calories and increase the nutrition by adding vegetables, but there’s no reason you can’t improve on the classic grilled cheese by adding protein, too.

With ground beef in the middle, grilled cheese becomes the ultimate comfort food.

Add in pickle slices, diced red onion, or chopped tomatoes, and it’s basically a cheeseburger grilled cheese. Derishous!

Serves 2

Ingredients

3.5 ounces 93% lean ground beef

2 scallions, thinly sliced

1 teaspoon extra-virgin olive oil

Salt and freshly ground black pepper to taste

4 slices sandwich bread

4 slices gouda cheese

1 teaspoon butter

Nutrition Facts (Per Serving)

Calories: 459

Protein: 29 grams

Carbs: 30 grams

Fat: 25 grams

Instructions

1. In a small non-stick pan, heat the olive oil.
2. Add the beef and the sliced scallions.
3. Cook for 5 to 7 min or until the meat is brown and crispy.
4. Add salt and pepper to taste.
5. Take two slices of bread and place a cheese slice on each. 
6. Carefully spoon the ground beef onto the slices of bread, top with the remaining two cheese slices and add the remaining two slices of bread.
7. Butter the outsides of your sandwiches.
8. Remove the excess fat from the frying pan and put it back over medium heat.
9. Add the sandwiches and cook for 4 to 8 minutes on each side, or until the outside is golden brown and the cheese inside is melted.

Recipe via TheGirlLovesToEat.com

Spicy Salmon and Grilled Pineapple Wrap

Picture courtesy of The Brewer And The Baker

Tired of grilled chicken? Take a break from the usual light lunch fare with these unique salmon wraps.

They’re a great way to put a spin on the leftover salmon from yesterday’s dinner, so it feels like you cooked a whole new meal today. The rest of the wrap can be filled with leftovers from other meals, like sliced onions, tomatoes, and jalapeños.

Serves 1

Ingredients

1 whole-wheat wrap

2 tablespoon Greek yogurt

3 ounces salmon filet, cooked

1 grilled pineapple round, halved

2 tomato slices

3 kale leaves, torn

2 red onion slices

Nutrition Facts (Per Serving)

Calories: 398

Protein: 31 grams

Carbs: 46 grams

Fat: 11 grams

Instructions

1. Grill the pineapple on medium-high heat for 4 to 5 minutes on each side, until nicely caramelized.
2. Spread a spoonful of Greek yogurt over the wrap.
3. Top with salmon, pineapple, tomato, kale, jalapenos, and red onion.
4. Roll up burrito-style, cut in half, and serve.

Recipe via TheBrewerAndTheBaker.com

Korean Beef Bowl

Picture courtesy of Damn Delicious

This lunch takes 15 minutes to cook—less time than you’d spend grabbing takeout.

And since this meal is mostly ground beef, it’s easy to make ahead of time and reheat when you’re hungry. Serve it with brown rice or quinoa for some carbs or, for a quick low-carb lunch, use this as a filling for ground beef lettuce wraps, and top with chili paste or Sriracha sauce.

Serves 4

Ingredients

1/4 cup brown sugar, packed

1/4 cup reduced-sodium soy sauce

2 teaspoons sesame oil

1/2 teaspoon crushed red pepper flakes

1/4 teaspoon ground ginger

1 tablespoon vegetable oil

3 cloves garlic, minced

1 pound 90% lean ground beef

2 green onions, thinly sliced

1/4 teaspoon sesame seeds

Nutrition Facts (Per Serving)

Calories: 318

Protein: 19 grams

Carbs: 16 grams

Fat: 19 grams 

Instructions

1. In a small bowl, mix together the brown sugar, soy sauce, sesame oil, red pepper flakes and ginger.
2. Heat the vegetable oil in a large skillet over medium-high heat.
3. Add the garlic and cook, stirring constantly for about 1 minute.
4. Add the ground beef and cook until browned, about 3 to 5 minutes, making sure to break up the beef as it cooks with the back of a wooden spoon.
5. Drain the excess fat.
6. Stir in the soy sauce mixture and green onions until everything is well combined.
7. Allow to simmer until everything is heated through.
8. Serve immediately, garnished with green onion and sesame seeds, if desired.

Recipe via DamnDelicious.net

Shrimp Scampi

Picture courtesy of Damn Delicious

This one-pot pasta and shrimp recipe is a classic. When you don’t have tomato sauce in the pantry, you can make a simpler version with just olive oil and butter.

The secret to a good scampi is adding white wine, which adds a rich flavor. It also gives you something else to enjoy at the dinner table because you’ll be left with most of the bottle. 🙂

Serves 6

Ingredients

1 pound dry spaghetti or linguine

1 1/2 pounds medium shrimp, peeled and deveined

Salt and freshly ground black pepper to taste

2 tablespoons extra-virgin olive oil

1/2 cup dry white wine

6 garlic cloves, minced

1/4 teaspoon red pepper flakes

3 tablespoons unsalted butter, cold, cut into small cubes

1/4 cup coarsely chopped fresh flat-leaf parsley

Juice from 1/2 medium lemon

Nutrition Facts (per Serving)

Calories: 339

Protein: 29 grams

Carbs: 25 grams

Fat: 13 grams

Instructions

1. In a large pot of boiling salted water, cook the pasta according to package instructions. Once it is “al dente”, drain well.
2. Melt the butter in a large skillet over medium high heat. Add shrimp, garlic and red pepper flakes. 
3. Cook the shrimp, stirring occasionally, until pink throughout—about 2 to 3 minutes.
4. Stir in the wine and lemon juice, and season with salt and pepper to taste. 
5. Bring to a simmer then remove from heat and stir in the cooked pasta, lemon zest and parsley.
6. Serve immediately, garnished with Parmesan, if desired.

Recipe via DamnDelicious.net

Chopped Chicken Chickpea Salad

Picture courtesy of Ambitious Kitchen

With canned chickpeas and leftover chicken breast, you can make a quick salad that works for a low-calorie lunch.

If you want to add a low-fat barbecue dressing, combine three parts red wine vinegar with two parts barbecue sauce. Then mix in hot sauce, salt, and pepper to taste.

Serves 4

Ingredients

2 large Romaine lettuce hearts, washed and chopped

1 cup shredded cooked chicken breast

1 can (15.5 ounces) chickpeas, drained and rinsed

1 cup grape tomatoes, halved

3/4 cup sweet corn

1/4 cup (about 2 ounces) crumbled goat cheese

1/3 cup chopped fresh cilantro

1 small avocado, diced

Nutrition Facts (Per Serving)

Calories: 343

Protein: 23 grams

Carbs: 26 grams

Fat: 18 grams

Instructions

1. Add the lettuce to a large bowl, and top with all ingredients except for avocado and BBQ dressing. Toss salad gently.
2. Place into cold salad bowls and garnish with diced avocado. Drizzle with BBQ dressing if desired, and serve with low-fat corn tortilla strips.

Recipe via AmbitiousKitchen.com

Crockpot Chicken Spaghetti with Broccoli

Picture courtesy of Aggies Kitchen

One of the best ways to upgrade any pasta sauce is to use a slow cooker. 

Whether your sauce is store-bought or homemade, using a slow cooker will cook your sauce gently and give all the ingredients the time they need to “marry” together.

There’s also the added bonus that you don’t have to stand over it while it cooks, which gives you more time to do something productive, like hit a home workout.

For this Crockpot spaghetti, the pasta is still cooked the regular way in a pot of boiling water. 

It’s the meat and the sauce you cook in the Crockpot. The chicken breast becomes perfectly tender in the spaghetti sauce—all you have to do is leave them alone in the slow cooker for a few hours and then stir in the noodles and ricotta when you’re ready to eat.

Serves 8

Ingredients

4 cups spaghetti sauce

2 pounds boneless skinless chicken breasts

Salt and freshly ground black pepper to taste

1 teaspoon dried oregano

13 ounces whole-wheat spaghetti

4 cups broccoli florets

1/2 cup part-skim ricotta

Nutrition Facts (Per Serving)

Calories: 611

Protein: 52 grams

Carbs: 90 grams

Fat: 8 grams

Instructions

1. Add the sauce to the slow cooker and place the chicken breasts on top. Season the chicken with salt, pepper and oregano. 
2. Using tongs, flip the chicken breasts over in the sauce so that they have sauce on both sides. Cover and cook on high for 3 to 4 hours.
3. When ready to serve, prepare spaghetti according to the packet instructions. Just before the spaghetti is done, add the broccoli to the pasta water with the pasta while it finishes cooking.
4. When the pasta is cooked, drain the pasta and broccoli in a colander. Using two forks, gently shred up the chicken in the crockpot and mix it into sauce. Add pasta and broccoli to the slow cooker along with the ricotta. Using forks, gently toss the spaghetti with sauce, chicken and ricotta until the pasta is coated in sauce.
5. Serve with red pepper flakes and Parmesan cheese if desired.

Recipe via AggiesKitchen.com

Asparagus Sweet Potato Chicken Skillet

Picture courtesy of Primavera Kitchen

To make a low-calorie, high-protein bodybuilding lunch, you can’t go wrong with chicken and sweet potatoes. 

With this recipe, you can cook both foods simultaneously, saving time and creating fewer dirty dishes to clean up later.

If you cut the chicken into bite-sized pieces, you can cook everything in the same pan in under a half hour. You can also replace the chicken with shrimp for an even lower calorie seafood lunch!

Serves 4

Ingredients

1 pound boneless skinless chicken breasts

1 tablespoon extra-virgin olive oil

Salt and freshly ground black pepper to taste

3 cloves garlic, minced

1 medium sweet potato, peeled and diced

1/2 cup chicken broth (or water)

1/2 pound asparagus, diagonally cut into 1” pieces

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

1/2 teaspoon red chili flakes

Nutrition Facts (Per Serving)

Calories: 196

Protein: 29 grams

Carbs: 9 grams

Fat: 5 grams

Instructions

1. Cut the chicken into small pieces and season with salt and pepper.
2. In a skillet over medium heat, add the olive oil, garlic, and chicken.
3. Sauté the chicken for about 7 to 10 minutes or until it is cooked through. Set the chicken aside.
4. In the same skillet, add the sweet potatoes and chicken broth.
5. Cook for about 7 to 10 minutes or until the sweet potatoes are cooked.
6. Add the asparagus and cook for about 4 to 5 minutes until tender.
7. Return the chicken to the pan, and stir to combine thoroughly.
8. Season with salt, pepper, and crushed red pepper.

Recipe via PrimaveraKitchen.com

Dinner

By the time dinner time rolls around, it can feel a bit like everyone in the house is going a little stir crazy. Preparing something healthy and tasty for you and yours can be just what’s needed to get everyone back on an even keel.

Below you’ll find ten dinnertime delights that are quick and easy to prepare, but packed with enough flavour and nutrition to satisfy even the pickiest “clean eaters.”

Now get stuck in!

Lemon Chicken & Potatoes in Foil

Picture courtesy of Damn Delicious

Making a chicken dinner from scratch doesn’t have to be difficult.

Literally all you have to do is mix chicken breasts with some dried herbs and mustard, slice some baby potatoes in half, and put it all together in individually portioned foil packets. Drizzle with olive oil, bake in the oven, and in a half hour you’ll have perfectly cooked foil chicken with potatoes!

Serves 4

Ingredients

3 tablespoon extra-virgin olive oil

1 tablespoon Dijon mustard

1 tablespoon whole-grain mustard

1/2 teaspoon dried thyme

1/4 teaspoon dried rosemary

Zest of 1 lemon

Salt and freshly ground black pepper to taste

1 pound baby red potatoes, halved

4 boneless skinless chicken breasts (about 6 ounces each)

1 lemon, thinly sliced

2 tablespoon chopped fresh parsley

Nutrition Facts (Per Serving)

Calories: 393

Protein: 40 grams

Carbs: 22 grams

Fat: 16 grams

Instructions

1. Preheat the oven to 375 degrees.
2. In a small bowl, combine 2 tablespoons of olive oil, both the mustards, thyme, rosemary, lemon zest, salt, and pepper, and set aside.
3. Cut four sheets of foil, about 12-inches long. Divide the potatoes into 4 equal portions and add to the center of each foil sheet in a single layer.
4. Fold up all 4 sides of each foil sheet so that you create a little packet. Drizzle with the remaining tablespoon of olive oil and season with salt and pepper, to taste.
5. Put chicken on top of the potatoes in each foil packet. Using your fingers or a brush, work the mustard mixture onto both sides of the chicken. Top the chicken with lemon slices.
6. Fold the sides of the foil over so that it completely covers the chicken and seal the packets closed. Place foil packets in a single layer on a baking sheet. Place into the oven and bake until the chicken is cooked through and the potatoes are tender, about 25 to 30 minutes.
7. Open the packets and grill for 2 to 3 minutes until caramelized and slightly charred.
8. Served garnished with parsley, if desired.

Recipe via DamnDelicious.net

Turkey Chili with White Beans

 

Picture courtesy of Epicurious

If you’re looking for a basic turkey chili recipe to cook on a regular basis, this is it. There’s over 30 grams of protein per bowl, yet less than 10 grams of fat. 

The depth of flavor in this comes from the blend of cumin, chili powder, and cinnamon. Plus, there’s cocoa powder, often a secret ingredient in hearty chili. And of course you can use any broth, canned beans, and chili toppings that you have on hand to goose the flavor and fiber content.

Serves 8

Ingredients

1 tablespoon vegetable oil

2 medium onions, chopped

1 1/2 teaspoon dried oregano

1 1/2 teaspoon ground cumin

1 1/2 pounds lean ground turkey

1/4 cup chili powder

2 bay leaves

1 tablespoon unsweetened cocoa powder

1 1/2 teaspoons salt

1/4 teaspoon ground cinnamon

1 large can (28 ounces) whole tomatoes

3 cups beef stock

1 can (8 ounces) tomato sauce

3 cans (15 ounces each) small white beans, drained and rinsed

Chopped red onion, for garnish (optional)

Chopped fresh cilantro, for garnish (optional)

Nutrition Facts (Per Serving)

Calories: 339

Protein: 31 grams

Carbs: 36 grams

Fat: 9 grams

Instructions

1. Heat the oil in a large heavy pot over medium heat. 
2. Add onions and sauté until light brown and tender—about 10 minutes. 
3. Add the oregano and cumin and stir for 1 minute. 
4. Increase the heat to medium-high and add the turkey. Stir until the turkey is no longer pink, breaking it up with the back of a wooden spoon. 
5. Stir in the chili powder, bay leaves, cocoa powder, salt and cinnamon. 
6. Add tomatoes with their juices, breaking them up with the back of a wooden spoon. 
7. Mix in stock and tomato sauce. Bring to a boil then reduce the heat and simmer for 45 minutes, stirring occasionally.
8. Add beans to the chili and simmer until flavors blend—about 10 minutes longer. 
9. Make sure you find and discard the bay leaves before serving.

Recipe via Epicurious.com

One Pot Wonder Spanish Rice with Chorizo

Picture courtesy of The Wholesome Dish

If you love Mexican inspired food, you’ll love this spicy smoked chorizo sausage meal. 

This one’s quick to throw together, and with both the black beans and rice included, it’s incredibly satisfying and nutritious.

Serves 4

Ingredients

1 15 ounce can black beans, drained and rinsed

1 10 ounce can diced tomatoes and chilies

1 cup chicken broth, or any broth

1 medium sweet bell pepper, seeded and chopped

1 small yellow onion, chopped

1/2 cup uncooked rice

1 teaspoon chili powder

1/2 teaspoon cumin

1/2 teaspoon salt

1/4 teaspoon ground black pepper

3/4 pounds chorizo sausage links, sliced into 1/2 inch pieces (about 4 links)

Nutrition Facts (per Serving)

Calories: 459

Protein: 21.8 grams

Carbs: 47.7 grams

Fat: 20.3 grams

Instructions

1. Place a wide, high-sided skillet or pot over a high heat. 
2. Add the beans, tomatoes, broth, bell pepper, onion, rice, chili powder, cumin, salt, and black pepper. Stir to combine everything then cover the pot.
3. Bring the liquid to a boil, then reduce to a simmer. Cook for 10 minutes, stirring occasionally.
4. Add the sliced sausage, then cover the pot. Continue to simmer until the rice is tender and most of the liquid is absorbed (about 10 minutes for white rice).
5. Remove the pot from the heat. Uncover and let it rest for 5 minutes before serving.

Recipe via TheWholesomeDish.com

Coconut Curry Chicken

Picture courtesy of Salu-Salo

This chicken curry pairs tomato and creamy coconut to create a sweet and spicy dish that’ll tease your tastebuds and encourage you to keep having “one more” bite.

This dish creates a lot of delicious sauce, so you’ll want to serve it over rice or veggies to soak up every delicious morsel. 

Serves 6

Ingredients

2 pounds boneless, skinless chicken breasts, cut into 1/2 inch chunks

Salt and pepper, to taste

1 1/2 tablespoons vegetable oil

2 tablespoons curry powder

1/2 onion, thinly sliced

2 cloves garlic, crushed

1 14 ounce can coconut milk

1 14.5 ounce can diced tomato

1 8 ounce can tomato sauce

3 tablespoon sugar

Nutrition Facts (per Serving)

Calories: 412

Protein: 37 grams

Carbs: 16 grams

Fat: 23 grams

Instructions

1. Season the chicken chunks with salt and pepper.
2. Mix the curry powder and oil together. Heat a large skillet over medium-high heat and add the curry oil mixture. Heat curry oil for 1 minute.
3. Add the garlic and onions and cook for 1 minute.
4. Add the chicken chunks and toss lightly to coat with the curry oil mixture.
5. Reduce heat to medium, and cook for 7 to 10 minutes, or until chicken is cooked throughout.
6. Pour in the coconut milk, diced tomatoes, tomato sauce, and sugar, and stir to combine. 
7. Cover the pan and leave to simmer, stirring occasionally, for approximately 30 to 40 minutes.
8. Serve immediately with your choice of rice or veggies.

Recipe via Salu-Salo.com

One-Pot Greek Chicken and Rice Pilaf

Picture courtesy of Little Spice Jar

This easy chicken and rice recipe is perfect for a weeknight because you can cook it all in a single pot on the stove. You won’t dirty a bunch of dishes for the prep, so you can kick back after dinner and relax.

The lemon and herbs add zing and freshness to the beautifully marinated chicken, and combined with the rice, it’s as satisfying as it is delicious.

Serves 4

Ingredients

Marinade:

4 boneless skinless chicken breasts (about 6 ounces each)

3 tablespoons extra-virgin olive oil

3 tablespoons lemon juice

2 tablespoons red wine vinegar

1 tablespoon minced garlic

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/4 teaspoon red pepper flakes (or more to taste)

4 teaspoons fresh oregano (or 2 teaspoon dried oregano)

Rice Pilaf:

1 tablespoon butter

1 1/4 cups long-grain minute rice

2 1/2 cups chicken broth

2 tablespoons lemon juice (or more as needed)

Nutrition Facts (per Serving)

Calories: 546

Protein: 47 grams

Carbs: 49 grams

Fat: 17 grams

Instructions

1. Combine 2 tablespoons of olive oil, the lemon juice, minced garlic, red wine vinegar, salt, pepper, red pepper flakes, and oregano in a zip lock bag. Add the chicken breasts to the bag, zip it up and give it a good shake until the chicken breasts are evenly covered in the marinade. 
2. Allow the chicken to marinate for a minimum of 15 minutes (an hour is better).
3. In a large sauté pan, heat the remaining tablespoon of olive oil over medium-high heat. Take the chicken breasts out of the bags and discard the remaining marinade. 
4. Cook the chicken breasts for 4 to 6 minutes per side or until the chicken is cooked all the way through. 
5. Put the cooked chicken on a plate. Cover loosely with a piece of foil to keep it warm.
6. Rinse the rice in a fine mesh strainer under cold running water for 2 minutes, using your fingers to rub the rice, then set aside. 
7. Place the butter in the same sauté pan as before, and allow it to melt over medium-high heat. 
8. Add the rinsed rice and allow to toast for 3 to 4 minutes, stirring frequently to make sure the rice doesn’t burn. 
9. Add the chicken broth and lemon juice to the pot and allow it to come to the boil. Stir just once to break up any lumps. 
10. Cover the pan, reduce heat to low and let the rice cook for 8 minutes. After 8 minutes, remove the cover (the rice won’t be cooked through yet), add the lemon zest and lemon slices to the rice, and top with the cooked chicken breasts. 
11. Recover the pan and continue to cook for 5 to 10 minutes or until the liquid dries up and the rice is cooked through. 
12. Allow to stand for 5 minutes before topping with parsley and serving.

Recipe via LittleSpiceJar.com

Baked Garlic-Dijon Salmon

Picture courtesy of Natasha’s Kitchen

Looking to quickly season a salmon fillet with whatever you have in the pantry?

This delicious marinade will make a dinner that reminds you of succulent restaurant salmon, but it takes hardly any time and requires little cooking skill.

Serves 4

Ingredients

4 salmon fillets (about 1 1/2 pounds)

2 tablespoons fresh parsley, finely chopped

2 large cloves garlic, crushed or finely minced

1.5 teaspoon Dijon mustard

1/2 teaspoon sea salt

1/8 teaspoon freshly ground black pepper

2 tablespoons extra virgin olive oil

2 tablespoons fresh lemon juice

4 sliced lemon rounds

Nutrition Facts (Per Serving)

Calories: 291

Protein: 33 grams

Carbs: 1 gram

Fat: 18 grams

Instructions

1. Preheat the oven to 450 degrees.
2. Take the salmon portions and arrange them on a lined baking sheet, skin-side-down.
3. In a small bowl, combine the parsley, garlic, oil, lemon juice, Dijon mustard, salt, and pepper.
4. Generously spread the marinade over the top and sides of the salmon, then top each piece with a slice of lemon.
5. Bake at 450 degrees in the oven for 12 to 15 min or until just cooked through and flaky.

Recipe via NatashasKitchen.com

Easy Tuna Casserole

Picture courtesy of The Seasoned Mom

Looking for a fast, high-protein tuna casserole? This is it.

This is the kind of healthy weeknight dinner that you can throw together quickly, toss in the oven, and then kick up your feet while you wait for it to finish. Once the noodles are cooked and all the ingredients are mixed together, it’ll take half an hour to bake in the oven.

Serves 4

Ingredients

1 12 ounce can albacore tuna

2 cups cooked egg noodles

1 8.5 ounce can peas, drained

1 can condensed cream of mushroom soup

1 cup whole milk (or cream)

1/2 teaspoon curry powder

3/4 cup grated cheddar cheese (optional topping)

Nutrition Facts (Per Serving)

Calories: 294

Protein: 24 grams

Carbs: 36 grams

Fat: 6 grams

Instructions

1. Preheat the oven to 350 degrees.
2. Spray a casserole dish with low-calorie cooking spray and set aside.
3. In a large bowl, stir together all of the ingredients, then transfer to the prepared dish.
4. Bake the casserole, uncovered, for approximately 30 minutes (or until heated through).
5. If you want to add some cheese, sprinkle the grated cheddar over the top of the casserole during the final 5 minutes of baking, then return to the oven until the cheese melts and the casserole is hot and bubbly.

Recipe via TheSeasonedMom.com

Balsamic Mushroom and Chicken Stroganoff

Picture courtesy of Skinny Ms

 

To make a low-calorie chicken dinner that’ll make everyone happy, just turn on the slow cooker.

This version of Stroganoff is lightened up with chicken instead of beef, and uses Greek yogurt for a protein-rich alternative to sour cream. With flavorful balsamic vinegar, this chicken Stroganoff is a satisfying dinner that’ll fill you up with few calories.

Serves 8

Ingredients

4 boneless skinless chicken breasts (about 5 ounces each), cubed

1 yellow onion, diced

2 cloves garlic, minced

1 package (16 ounces) sliced mushrooms

1/2 teaspoon freshly ground black pepper

1/2 teaspoon salt

1/2 cup balsamic vinegar

2 cups fat-free chicken broth

1 cup low-fat plain Greek yogurt

Nutrition Facts (Per Serving)

Calories: 187

Protein: 27 grams

Carbs: 9 grams

Fat: 4 grams

Instructions

1. Place the cubed chicken in the bottom of the slow cooker. 
2. Add the mushrooms, onion, garlic, black pepper, salt, balsamic vinegar, and chicken broth. 
3. Cover and cook on low for 5 to 6 hours or high for 3 to 4 hours.
4. When the chicken is done, stir in the yogurt or sour cream. 
5. Serve over whole wheat egg noodles, brown rice, or whole wheat pasta.

Recipe via SkinnyMs.com

Pan-Fried Pork Chops with Mushroom Gravy

Picture courtesy of Life’s Ambrosia

If there’s ever a criticism of pork chops, it’s that they can be a little on the dry side. Luckily, this problem is easily remedied—you simply have to cook them with a little bit of care, and eat them with a hearty sauce. 

Follow this recipe and you’ll achieve both in no time!

Serves 4

Ingredients

4 boneless pork chops, trimmed of fat (about 6 ounces each)

1 large egg

1/2 cup + 2 tablespoon white whole-wheat flour

2 teaspoons seasoning salt

1 tablespoon extra virgin olive oil

1 tablespoon butter

1 cup sliced button mushrooms

1 cup chicken broth

1/4 cup low-fat milk

Kosher salt and freshly ground pepper to taste

Nutrition Facts (Per Serving)

Calories: 360

Protein: 44 grams

Carbs: 16 grams

Fat: 12 grams

Instructions

1. Preheat the oven to its lowest setting—it isn’t going to be used to cook anything, just to keep the chops warm once they’ve been cooked.
2. Place the pork chops between two pieces of plastic wrap (you can also use wax paper or a resealable plastic bag). 
3. Once the chops are completely covered by the plastic wrap, hit them with a meat mallet or rolling pin until they’re about 1/4 inch thick.
4. In a bowl beat an egg. 
5. In a separate bowl combine the flour and salt and pepper.
6. Remove the pork chops from the plastic wrap. Dip them in the egg and then dredge with flour to coat completely. 
7. Transfer the coated chops to a plate and let them sit for 15 minutes.
8. Heat the butter and olive oil in a skillet over medium heat. Once the butter has melted, fry the pork chops until browned and cooked through—about 3 to 4 minutes per side. Transfer them to an ovenproof dish and place in the oven to keep warm.
9. Reserve 1 tablespoon of the pan drippings. Add the mushrooms and cook until browned—about 5 minutes. 
10. Sprinkle 2 tablespoons of flour over the top of the mushrooms and stir. Cook for 1 minute. 
11. Whisk in the broth and milk. Cook until thickened. Season to taste with salt and pepper.
12. Place the cooked pork chops on a serving platter, spoon gravy over the top, and serve.

Recipe via LifesAmbrosia.com

Garlic-Lime Skirt Steak with Veggies

Picture courtesy of Paleo Newbie

Some nights all you need to be well-fed and satisfied is a juicy hunk of meat and grilled veggies.

And this makes a great meal to fall back on when you aren’t in the mood to cook. Skirt steak is ideal for a weeknight because it’s naturally thin, requiring less than 10 minutes to sear in a hot pan.

Serves 4

Ingredients

1 1/2 pounds skirt steak

1 tablespoon minced garlic

Juice of 1 lime

2 tablespoons extra-virgin olive oil

Salt and freshly ground black pepper to taste

2 bell peppers

1 zucchini

Lime wedges, to serve

Nutrition Facts (Per Serving)

Calories: 441

Protein: 47 grams

Carbs: 7 grams

Fat: 24 grams

Instructions

1. Combine the minced garlic, olive oil, lime juice, and salt and pepper in a sealable plastic bag along with the skirt steak (you can cut the steak into two or three sections to make things easier). Marinate for at least 2 hours, or up to 10 hours.
2. Remove the steak from the bag and discard the remaining marinade. 
3. Grill over medium-high to high heat for around 3 minutes per side for medium rare, or longer if you prefer your steak more well-done.
4. Slice the peppers and zucchini into sections. Drizzle the veggies with olive oil and season with salt and pepper, and grill them alongside the steak until light grill marks appear, taking care not to overcook, or excessively char them.
5. Once cooked to your liking, remove everything from the grill.
6. Allow the steak to stand for about 5 minutes before cutting it thinly (cut across the grain for maximum tenderness).
7. Serve with grilled veggies and add lime wedges on the side to squeeze for additional flavor.

Recipe via PaleoNewbie.com

The Bottom Line on the Best Quarantine Recipes

Being under quarantine doesn’t mean you’re destined to eat bland or unhealthy food for the foreseeable future. In fact, using just a handful of basic ingredients, you can put together some truly delicious, and nutrient-packed meals for breakfast, lunch, and dinner.

So, whether your local store is low on ingredients, you’re lacking some culinary inspiration, or if you’re just not sure how to make the most of the ingredients you have to hand, have a go at preparing one of the recipes in this article—I’m sure you’ll be able to find something that’s tasty, satisfying, and that fits your macros.

What’s your take on these healthy recipes? Have anything else to share? Let me know in the comments below!