What Is Skinny Fat? How to Fix It, Examples, & More
Learn what causes “skinny fatness” and how to fix it.
Read MoreMy favorite type of recipe is the perfect quick and easy dinner – something that takes only a few steps and a few ingredients and will be ready in 30 minutes or less.
You can find all kinds of recipes on the Net, but in most cases they won’t have the macronutritional profile I want or will simply have way too many calories. And that’s why I love to create posts like this!
These 7 quick dinner ideas are perfect for when you’re low on time but still want to eat something tasty. If you find one you really like and want to eat regularly, use an app like Out of Milk or Grocery IQ to keep the grocery lists on hand.
Picture courtesy of Simply Scratch
This sounds gourmet and you’ll feel like you’re eating at a fancy restaurant, but you can easily make it in your own kitchen with simple ingredients.
It can take a bit to chop everything you need for this dinner, which is why I love my VeggiChop. If you don’t have one and definitely need the cook time to be a half hour or less, prep your herbs, onion, etc., ahead of time. Get all your ingredients in a row on Sunday, and you’ll have an easy and delicious weeknight dish for Monday or Tuesday.
Serves 4
Ingredients
Chicken
1/3 cup fresh parsley, chopped
1 Tbsp. fresh thyme, chopped
1 Tbsp. fresh lemon peel, thinly sliced
2 garlic cloves, minced or crushed
2 Tbsp. butter
4 boneless, skinless chicken breast halves (approx. 4 ounces each)
1/4 – 1/2 cup chicken stock
Piselli al Prosciutto
1/4 cup extra-virgin olive oil
2 oz. prosciutto, roughly chopped
1 small onion, minced
1 lb. green peas
Salt and pepper to taste
Instructions
Nutrition Facts (Per Serving)
Calories: 472
Protein: 46 grams
Carbs: 20 grams
Fat: 24 grams
Picture courtesy of Nom Nom Paleo
If you you’ve already eaten most of your carbs for the day come dinner, you’ll love this updated version of the Chinese classic. These eggy pancakes are usually smothered in gravy, but you can use low-fat sour cream, fresh salsa, or guacamole instead.
Serves 2
Ingredients
4 large eggs
1 Tbsp. minced chives
Kosher salt to taste
1/4 cup coconut flour
1/2 tsp. baking soda
1 cup frozen spinach, thawed and squeezed
2/3 cup diced ham
1/2 tsp. apple cider vinegar
1 Tbsp. coconut oil
Instructions
Nutrition Facts (Per Serving)
Calories: 341
Protein: 23 grams
Carbs: 11 grams
Fat: 22 grams
Picture courtesy of Grill Interrupted
This recipe is from Whole Grains for Busy People by Lorna Sass, a knockout cookbook that everyone should keep on hand. It also has quick dishes with farro, barley, and bulgar.
Serves 4
Ingredients
1 lb. boneless chicken thighs (or breasts), cut into 1-inch pieces
Salt and pepper to taste
1 Tbsp. olive oil
1 tsp. smoked Spanish paprika
1/2 tsp. granulated garlic
Crushed red pepper flakes to taste
3 1/2 cups low-sodium chicken broth (more if needed)
1 Tbsp. tomato paste
2 cups quinoa
1/2 cup dry-cured chorizo (about 3 oz.), finely chopped
1 cup frozen peas
1/2 cup roasted red bell pepper, thinly sliced
3 Tbsp. fresh parsley, roughly chopped
Instructions
Nutrition Facts (Per Serving)
Calories: 559 calories
Protein: 42 grams
Carbs: 60 grams
Fat: 15 grams
Picture courtesy of The Kitchn
If you make a large pot of miso soup ahead of time, you’ll be able to enjoy this comforting soup at the drop of a hat.
The dashi can be refrigerated for four days and the soup for two, but it can be kept frozen for several months and warmed on the stove before adding the finishing touches.
Serves 8
Ingredients
Dashi
2 quarts water
One 3-inch square kombu (sea kelp)
3/4 cup bonito flakes
Miso Soup
2 quarts dashi
1/2 cup miso paste
One 12-ounce block silken tofu, cut into 1/4-inch cubes
1 small bunch scallions, green tops sliced thin
Per Bowl
1/2 cup cooked brown rice
1 large egg
Soy sauce
Chili garlic sauce
Sesame oil
Instructions
Nutrition Facts (Per Serving)
Calories: 480
Protein: 19 grams
Carbs: 79 grams
Fat: 10 grams
Picture courtesy of Dinner With Julie
There’s nothing as satisfyingly simple as sticking big hunks of meat on a stick and grilling it. But these skewers get an upgrade with a flavorful yogurt sauce, which the chicken marinades in all day or overnight.
The chicken is good enough to eat plain or only with a chutney, but it’s also delicious filling for a wrap with cucumbers, bell peppers, and a dollop of hummus or yogurt.
Serves 2
Ingredients
1/2 cup nonfat plain Greek yogurt
1/2 cup torn fresh mint
Juice of one lemon
1 Tbsp. fresh ginger, grated
1 Tbsp. garam masala
1 Tbsp. brown sugar
1/4 tsp. salt
1 lb. boneless skinless chicken thighs
8 bamboo skewers
Instructions
Nutrition Facts (Per Serving)
Calories: 315
Protein: 50 grams
Carbs: 7 grams
Fat: 9 grams
Picture courtesy of Two Peas and Their Pod
This sandwich is a common choice of busy bachelors, parents, and college students. But there are ways to upgrade it to something far better than a home-cooked version of fast food. With broccoli and sprouted wheat bread, both the flavor and nutritional content become about more than the melted cheese.
Serves 3
Ingredients
Florets from 1 medium head broccoli (about 1/2 pound), chopped small
1 1/2 Tbsp. olive oil
1/2 tsp. salt
1/4 tsp. black pepper
1 Tbsp. unsalted butter, softened
6 slices sprouted wheat bread
1 cup cheddar cheese, shredded or thinly sliced
Instructions
Nutrition Facts (Per Serving)
Calories: 452
Protein: 22 grams
Carbs: 36 grams
Fat: 25 grams
Picture courtesy of Paleo Magazine
Salmon is one of the healthiest types of fish you can eat. It’s very high in omega-3 fatty acids, which play an important role in maintaining overall health and reducing the risk of disease, and it’s quite dense in vitamins and minerals like magnesium, potassium, selenium, and B vitamins.
It’s also great for cooking because it doesn’t need much to taste great! If you want to add some carbs to this recipe, serve it with 3/4 cup cooked brown rice or quinoa (not included in macros).
Serves 4
Ingredients
1 tsp. fish sauce
1 tsp. sesame oil
1 tsp. soy sauce
1 tsp. honey
1/4 cup tamarind water
4 salmon fillets (approx. 5 ounces each), skin removed
1 Tbsp. sesame seeds
1/2 cup fresh holy basil (or any kind of basil), finely chopped
Lime wedges
Instructions
Nutrition Facts (Per Serving)
Calories: 253
Protein: 31 grams
Carbs: 12 grams
Fat: 10 grams
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Learn what causes “skinny fatness” and how to fix it.
Read MoreIf you want big, strong, round delts that pop, you want to do these shoulder exercises and workouts.
Read MoreLearn what muscle groups to train together and how to train each one optimally.
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
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This product doesn’t just “contain natural ingredients’’—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic substances of any kind.
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