How often have you wondered what you can make for dinner that is nutritious, healthy, and hassle-free after work? In this article, you will find nutritional solutions for dinner that will make you rethink every time you order takeout or settle for toast!

Why do we need a quick, easy, and nutritious dinner?

Many times, after a long day of work and activities, the last thing we want to do is cook. So, we resort to quick fixes like takeout or something as simple, and boring as toast. But why don't these serve our body and mind, especially if we want to watch our diet?

On one hand, takeout is not the best option in terms of quality. Dishes from restaurants, cafes, and other eateries exist to make us love them. They are often rich in sugar; even a simple tomato sauce for pizza or spaghetti can have much more sugar than the one we make at home. Salt flavors the food, so there is no particular control over the quantity. That makes sense since we wouldn't want to order something that reminds us of hospital food. Finally, the oils used may be of low quality to reduce cost. All these lead to fluid retention due to the salt and sugar content. Also, the high energy content can lead to weight gain, while nutrients are often limited.

On the other hand, dull meals daily, such as toast or a simple salad, lead to dietary boredom. Beyond nourishment, food gives us pleasure. If the last meal of the day is plain or boring, we are likely to look for gustatory pleasure in other foods. These are usually chocolates, sweets, and rich meals.

Consequently, some ideas or recipes for a quick, easy, and nutritious dinner are necessary to combine fast-paced everyday life with good nutrition and enjoyment.

Quick, easy, and nutritious dinner ideas that require minimal preparation

• Tomato and mozzarella salad: Place the sliced ​​tomatoes and mozzarella on a plate. Drizzle with olive oil, balsamic vinegar, and sprinkle with salt, pepper, and fresh basil leaves. If desired, use low-fat mozzarella.
• Frozen fish fillets & roasted vegetables: Bake frozen fish fillets according to package instructions. Serve with grilled vegetables and lemon.
• Salad with canned tuna or salmon: Mix a prepared mixed vegetable salad with cherry tomatoes, cucumber, etc. Add canned tuna or salmon for protein and garnish with olive oil, lemon juice, salt, and pepper.
• Baked sweet potato: Pierce sweet potato with a fork and bake in the oven or microwave until soft. Serve with 2% yogurt, black beans, Mexican salsa, and boiled vegetables.
• Grilled vegetable skewers: Thread pieces of peppers, zucchini, cherry tomatoes, and red onion onto skewers. Brush with olive oil and season with salt, pepper, and herbs such as oregano or rosemary. Bake until soft and serve with quinoa or couscous.
• Greek salad with grilled chicken: Mix mixed salad with cucumber, red onion, Kalamata olives, cherry tomatoes, and feta cheese. Add grilled chicken breast and toss with a light dressing.
• Vegetables in the wok: Sauté various colorful vegetables, such as peppers, zucchini, onion, and carrots in olive oil. Add a little soy sauce to taste and serve with brown rice or quinoa.
• Shrimp tacos: Sauté the shrimp in a pan with olive oil, garlic, and spices such as cumin and chili. Serve on whole wheat tortillas with cucumber, diced tomatoes, avocado, and a squeeze of lime juice.
• Cold pasta salad: Cook whole wheat pasta and add cherry tomatoes, cucumber, black olives, feta cheese, and a light dressing. Leave in the fridge until cold, and then enjoy.
• Watermelon and feta salad: Combine watermelonslices, crumbled feta, fresh mint leaves, and a little balsamic vinegar.
• Omelet with vegetables: Beat eggs with your favorite vegetables, for instance spinach, peppers, mushrooms, and onions. Cook in a non-stick pan and serve with toasted whole-grain bread.
• Yogurt bowl: Fill a bowl with yogurt and fresh fruit like sliced ​​peach or banana, some granola or nuts, and honey.

These are just a few ideas to get you started in adding variety and deliciousness to your dinners while maintaining a good diet. At NQ, we propose nutritional solutions and ideas so you can take them, evolve them, and create new things. Through the empowerment of nutritional intelligence you become the best person to decide on your healthy food.