Looking for a healthy weeknight meal that doesn't require much time or effort? Join the club. While ordering delivery or picking up takeout can be convenient, it isn't exactly the healthiest choice. To help ease your meal-planning stress, we've rounded up some of the easiest healthy weeknight dinner recipes including nutrition information per serving.
From a healthier version of a comfort food staple (stuffed baked sweet potato, anyone?) to a low-carb twist on a Chinese takeout classic, here are quick and healthy weeknight meals that don't skimp on flavor.
Cooking & Prep Time: 20 minutes
Fresh, healthy, and oh-so-pretty, this lemon chicken recipe is just what you need when you're pressed for time. Boneless chicken breasts, flour, lemon pepper, asparagus, and lemons are the stars of the show, but the few peripheral ingredients are a cinch to modify. Instead of sauteing the chicken in butter, feel free to use olive oil. If you want to lower sodium intake, opt for Italian seasonings instead of salt. If asparagus isn't in season, try broccoli, green beans, or whatever vegetables are freshest.
Nutrition Per Serving: Calories 254, Total Fat 9g, Cholesterol 98mg, Sodium 343.9mg, Carbohydrates 16.1g, Sugars 9.4g, Protein 27.4g
Cooking & Prep Time: 28 minutes
After a long day, you can't go wrong with this simple grilled salmon recipe. Loaded with natural omega–3 fatty acids, B vitamins, and selenium, salmon makes for a main course that's healthy, filling, and versatile. While salmon can be seasoned any number of ways, this recipe's use of soy sauce, grated ginger, black sesame seeds, and edamame impart a delectable Asian flavor for a stepped-up weeknight meal.
Nutrition Per Serving: Calories 345, Total Fat 15g, Saturated Fat 1.8g, Cholesterol 93mg, Sodium 306mg, Carbohydrates 10g, Dietary Fiber 3g, Protein 39g
Cooking & Prep Time: 30 minutes
When you want a fuss-free but flavorful meal, look no further than this flattened pork chop dish that requires just a few main ingredients, some seasonings, and a skillet. If you don't have a meat mallet to flatten the pork chops, no worries — a rolling pin or bottom of a heavy pan will work just as well. It might look impressively gourmet with wilted greens, thinly sliced shallots, and mustard seed dressing, but you can whip up this recipe even on busy weeknights.
Nutrition Per Serving: Calories 625, Total Fat 39g, Saturated Fat 9g, Cholesterol 161mg, Sodium 475mg, Carbohydrates 10g, Dietary Fiber 2.3g, Sugars 6g, Protein 58g
Cooking & Prep Time: 35 minutes
Five ingredients and one hearty appetite are all you need for this incredibly easy dinner. A grown-up healthier version of a baked potato, this stuffed sweet potato with hummus dressing is packed with protein, fiber, vitamins, minerals, and oh yes, flavor. Microwaving rather than oven-baking saves time while you sauté kale and black beans in a saucepan. Top with hummus (red pepper hummus is a yummy option) or a dollop of Greek yogurt. Try spinach or chard if you don't have kale. There really is no wrong way with this one.
Nutrition Per Serving: Calories 472; Total Fat 7g, Saturated Fat 1g, Cholesterol 0g, Sodium 489mg, Carbohydrates 85g, Dietary Fiber 22g, Sugars 20g, Protein 21g
Cooking & Prep Time: 25 minutes
This fast and easy Asian-inspired chicken cauliflower rice bowl is a low-carb, healthy twist on the takeout favorite. While this recipe accounts for the time it takes to grate the cauliflower yourself, you can speed things up with a bag of prepackaged riced cauliflower. For a vegan version, swap out the chicken breast for tofu. You can also make it gluten-free and paleo by replacing the soy sauce with coconut aminos or gluten-free tamari. Another benefit of this cauliflower stir-fry — it can be stored in the freezer and easily reheated in a fry pan.
Nutrition Per Serving: Calories 368, Total Fat 16g, Saturated Fat 3g, Cholesterol 154mg, Sodium 958mg, Carbohydrates 20g, Dietary Fiber 7g, Sugars 7g, Protein 37g
Cooking & Prep Time: 20 minutes
Add a little spice to your life and leave the carbs behind with this healthy dinner recipe that can be prepped and cooked in mere minutes. All you need are a handful of seasonings that are probably already stocked in your kitchen, plus tilapia fillets to sizzle on the skillet. Serve with sautéed vegetables or salad as a side dish, and if you're not too concerned about carbs, try brown rice for added fiber.
Nutrition Per Serving: Calories 150, Total Fat 6g, Saturated Fat 1g, Cholesterol 62mg, Sodium 495mg, Carbohydrates 3g, Dietary Fiber 0g, Sugars 1g, Protein 21g
Cooking & Prep Time: 35 minutes
High in protein and low in fat, this white bean stew with Swiss chard and tomatoes is a winner for any weeknight dinner. With a list of six simple ingredients and a few quick steps, it really doesn't get much easier than this. Even better, you can use any variety of canned white beans — Cannellini beans, Great Northern beans, Navy beans — or even chickpeas, lima beans, or gigante beans. Whatever you decide, this easy dinner is a salad, soup, and main course all in one.
Nutrition Per Serving: Calories 274, Total Fat 16g, Saturated Fat, 2.1g, Carbohydrates 13g, Dietary Fiber 11g, Protein 9g
Cooking & Prep Time: 60 minutes
This roast chicken recipe with baby spinach is a healthy and delicious one-pan meal plan. Once you prep the simple ingredients on the sheet pan (it won't take more than 15 minutes), let your oven do the rest. The recipe calls for chicken thighs, but for lighter flavor you can opt for chicken breast instead. Also, feel free to use whatever veggies you have on hand. If you're doing keto or worried about carbs in potatoes, simply swap them out for cauliflower and broccoli florets or root vegetables such as rutabaga and turnips.
Nutrition Per Serving: Calories 357, Total Fat 14g, Saturated Fat 3g, Cholesterol 87mg, Sodium 597mg, Carbohydrates 28g, Dietary Fiber 4g, Sugars 3g, Protein 28g
Cooking & Prep Time: 45 minutes
It might seem ironic, but these DIY meatballs are a tasty way to eat more veggies. Packed with iron-rich spinach and lean protein, these bite-size morsels are made with low-fat ground turkey, breadcrumbs, and a few other ingredients. While they're terrific wrapped in warm pita and drizzled with homemade Greek yogurt dill sauce, you could skip the bread and toss them with lettuce and tomatoes for a gluten-free dinnertime salad.
Nutrition Per Serving: Calories 320, Total Fat 12g, Saturated Fat 5g, Cholesterol 90mg, Sodium 480mg, Carbohydrates 27g, Dietary Fiber 4g, Sugar 5g, Protein 25g
Even when time is at a minimum, having some healthy recipes at the ready can help remedy your weeknight meal dilemma. After all, you shouldn't have to compromise your health for the sake of convenience.
Tovala Meals are an excellent option when you're simply too tired to cook but don't want to rely on drive-thru. Every meal is made with clean ingredients — there’s never anything artificial — and it all takes just one minute of prep time. (Seriously. Just one minute.)
What’s more, when you feel like getting creative in the kitchen, you can also use the Tovala Oven to cook your own store-bought food with the precision of a pro thanks to the Tovala IQ™ smart technology. Finally, it's possible to enjoy healthy, flavorful meals that suit your schedule no matter how busy you are.