4 Steps to Easy, Healthy Dinners

By March 30, 2017Nutrition

So it’s pouring rain outside today, all schools are cancelled and most people have been sent home from work. Cyclone Debbie is heading our way. So naturally, I have spent the day sipping cups of tea and coffee and doing laptop work at home. I was thinking one thing you all ask me for is recipes and it is one thing I am terrible at delivering on!! Why – because I rarely use them. I’m a “just throw it all together kinda gal”. This is why you’ll never see me on masterchef !!! So I thought I would share with you I guess what goes through my head when I am planning or deciding on what to eat for my meals if I haven’t prepared anything.

These are my 4 steps to just simple, healthy meals. Because let’s be honest, even us foodies can’t be bothered making fancy meals most the time (or maybe it’s just me?!)


  1. Choose your source of protein

Beef, lamb, chicken, turkey, salmon, white fish, tofu, eggs, or legumes.  Protein will keep you full for longer so make sure you include one source of protein at dinner. Choose lean cuts, especially with your red meats – the less visible fat the better and remove any skin from poultry.

  1. Choose your cooking method

Decide whether you will bake, grill, poach, steam or fry your protein. Any of these methods are healthy ways to cook. I tend to bake or grill my protein. Baking is probably the easiest way – just whack it on a tray with your vegetables and pop it in the oven!

  1. Select your vegetables or salad

Choose at least 3 different types of vegetables with at least one of those being green. The more colour and the more greens the better! Feel free to bulk up your plate here load it with leafy greens and bright colours and don’t forget to add a starchy veg like sweet potato or corn to keep you satisfied for longer. Alternatively you could use a wholegrain like brown rice, quinoa, or wholemeal pasta.

  1. Add flavour

Herbs and spices are underrated. Add mint, parsley, basil or coriander to your salads. Use spices like paprika and chilli on protein or use condiments like sriracha, soy sauce, tahini, guacamole, balsamic vinegar to add extra flavour.

And there you have it haha – stuuupidly simple meals. Don’t be scared to try different flavour combos, different salad combos or anything just mix it up and see what random meals you can create. Below I’ve shared an example of one i’ve made in the past 🙂

  • Grilled salmon with sautéed spinach, asparagus, mushrooms, capsicum mint and coriander with a drizzle of lemon juice and seasoned with salt and pepper and a side of 2 min microwave rice. Ready in 10 minutes!

I would love to hear more about your healthy meals and see them too. Make sure you tag me on Instagram @fitfoodandsoul and hashtag #fitfoodandsoul. Looking forward to seeing your creations.

Marika xo

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