Home / Nutrition / 5 delicious recipes for a healthy dinner!

5 delicious recipes for a healthy dinner!

healthy dinner

All meals are important, and we must be careful about what we eat if we want to maintain optimal health. Dinner isn’t any different. We must not save our appetite for this time of day, and although it can be difficult, we should always eat a healthy dinner based in a balanced meal. 💪

Nowadays we live a very fast and irregular life, and many times we don’t think about what kinds of foods we consume, which often affects our health.

Sometimes it isn’t easy to have ideas for healthy dinners, but I want to help you with some tips. That’s why I’ll give you the 5 best recipes for healthy dinners.

Benefits of a Healthy Diet

A healthy diet consists of a varied, complete and balanced nutrition suited for each person.

This will give us the energy that we need to perform all our daily activities, not just to work, exercise or eat, but also for all the healing functions in our body at a cellular level, that occur during the night.

The key elements that define a healthy diet are:

  • The foods it consists of
  • The amount of foods
  • The culinary preparation
  • The place where we eat
  • The number of meals per day

Eating is necessary, but it’s also a pleasure that needs to be adapted to our taste and characteristics: level and type of activity, age, weight, size, habits, schedules, etc…

Some of the most important things that ensure that our diet is healthy are the purchase process and the preparing method.

healthy dinner

Be aware of what you consume, both daily and at times of celebration. At times of celebration we tend to abuse more of the consumption of sugars, fats or processed foods… But this is something we should avoid and has risks in the medium and long term.

healthy dinner

A healthy diet plays a very important role in our health and well-being. We should choose fresh products, with a limited presence of processed products. It’s also important to vary the types of foods, however healthy they may be, you don’t always want to eat the same things. Create a habit and you’ll detest it quickly!

You can see the problems that fast food (rich in trans fats) causes to your health in our article about fats.

3 Tips for a Healthy Dinner

  1. It must be a “light” meal, with good and balanced nutrients (proteins, carbohydrates and healthy fats must be present in a balanced way).
  2. Don’t eat too much. If we eat too much, our body will be so loaded that we can’t even rest, because the body will have to digest all that food. In addition, in an excessive dinner, the extra calories won’t be burned, they will remain in the body, increasing the likelihood of fat accumulation.
  3. It’s recommended not to exceed 20% of your daily calories at dinner.

For athletes…

If your dinner is the post-workout meal, besides being hungry, you have depleted energy levels, you’re dehydrated and your muscle fibers are damaged. That’s why you should give your body the nutrients it needs to recover.

  • Carbohydrates, to replenish glycogen (the energy source that keeps your body functioning).
  • Proteins, for muscle building and recovery.
  • Vegetables to replenish liquids and minerals.

Check out the article about post-workout recovery to better understand this process!

Zumub Protein Bread
A healthy and delicious addition to any meal, with 11g of protein per slice.

Buy

Recipes for a healthy dinner

To help you plan what to eat, I’ll give you 5 ideas for recipes, so you can prepare a healthy dinner, which can be consumed by anyone (both athletes and non-athletes). I have selected 3 easy and fast recipes, and 2 more elaborate recipes for days on which you have more free time or guests.

Easy and fast recipes:

Basmati rice with a 100% chicken breast burger, iceberg lettuce, olive oil, onion powder and pepper

Preparation: Boil the rice and grill the burgers. Cut the lettuce and when everything is ready, mix in a bowl and season. In 10 minutes you’ll have it ready to enjoy. Perfect for after your training!
Curiosities: chicken meat is healthier than beef, for example, as it has less fat.

Slices of wasa bread, hake, ½ avocado, lettuce 4 seasons, 1 cucumber, cherry tomatoes, turmeric, olive oil and pepper

Preparation: Prepare the hake on the grill, while you put the other ingredients, chopped into small pieces, in a dish with the seasoning.
In less than 10 minutes you’ll have it prepared to eat. This is also an ideal post-workout meal.
Curiosities: wasa bread is rich in fibre, works as an intestinal regulator and has a satiating power, ideal for those on a diet; avocado is one of the healthiest fats; turmeric is a great anti-inflammatory.

Pizza with zucchini base

Preparation: Slice the zucchini and put it as the base of your pizza; add natural fried tomatoes; add grated light cheese and fresh Burgos cheese (or any other fresh cheese); add the rest of the ingredients (ham, light tuna, mushrooms, oregano, chives and parsley); put it in the oven for about 15-20 minutes (the time can vary depending on the type of oven) and check how it’s going.

Elaborate recipes:

Giant macaroni stuffed with vegetables

Preparation: Clean and cut 1 green bell pepper, 1 red bell pepper, 1 eggplant, 1 tomato and ½ onion. In a splash of olive oil sauté the onion, the bell peppers, the eggplant and finally the tomato. Boil the pasta and when it’s ready, stuff it, with the help of a teaspoon or pastry bag.

Cabbage gratin with ham and fresh cheese

Preparation: Clean the cabbage and cut it into very thin strips. Blanch it for about 3 minutes in boiling water with lemon juice (natural). Drain in a strainer, peel 2 medium potatoes and boil them in unsalted water.
Drain the potatoes and puree them. Mix with the cabbage and then add the fresh cheese.
Cut the ham into strips and add to the puree. Season with pepper and a little nutmeg.
Beat 1 egg white and add it to the puree by carefully mixing it. Put everything in an ovenproof dish and bake at 180º for about 30 minutes (check it, depending on the oven).

All the recipes for a healthy dinner mentioned above are adapted athletes and for all kinds of people who want to take care of their figure, so they have all the necessary nutrients for a healthy life.

For athletes, who have different and often more demanding nutritional needs, you can always consult the offer of supplements at Zumub, which will help you to recover more quickly from physical exercise and to get results faster!

If you have any questions, leave a comment! 😀

Comments

The information included in this article concerns the authors opinion only.

About Pedro Giner

Pedro Giner
Pedro is graduated in General Nutrition and Sports Nutrition. He works daily to improve the health and fitness of those who ask him for it. And that's what he also intends with every word he writes, to inspire and guide others into a healthier lifestyle.

Check Also

Banana and chocolate chip muffins: healthy version!

We’re back and with another recipe to eat and cry for more! This time it’s ...

Leave a Reply

Your email address will not be published. Required fields are marked *