One Week Healthy Dinner Plan – Try It!

Clients often ask me “What should I eat for dinner if I don’t have much time to cook?” Here are 7 nights of tasty teas that are quick to prepare, full of variety and can be enjoyed by the whole family. Make extra and take to work the next day for lunch!

Recipes are written for a family of 4 adults. Reduce or increase quantities as required.

Monday – Omelette Night!

In a frying pan add a tablespoon of extra virgin olive oil and the following chopped veggies: capsicum, tomato, mushroom and zucchini. Cook for a few minutes then add to the pan  6 beaten eggs, a handful of baby spinach and some freshly chopped coriander. Once the bottom is cooked, flip the omelette or place frying pan in grill to heat and cook the top.

Serve omelette with a dollop of natural yoghurt and a teaspoon of relish or chutney from the fridge.

Tuesday – Chinese Stir Fry!

Pop 2 cups of Basmati long grain rice in the rice cooker with 5.5 cups water and switch it on.

In a wok/frying pan add a tablespoon of oil, teaspoon of crushed garlic from the fridge and half a teaspoon of crushed ginger if you have it. Add strips of lamb or chopped tofu. Once the protein is cooked add chopped onion, carrot, zucchini, mushroom, capsicum, asparagus and any other veggies you find. Chop them small so that they cook quickly. If feeling lazy buy a bag of chopped veg for stir-fry’s from Coles/ Woolies to save time. On high heat continuously stir for a few minutes then add a couple of tablespoons of soy sauce or sweet soy sauce (Kecap Manis) and turn the stove off.

Your plate should have ¼ rice to ¾ stir-fry.

Wednesday – Seafood night!

Grab frozen Whiting Fillets from the shops and pan fry in a few tablespoons of oil and crushed garlic from the fridge. Sprinkle mixed herbs on top. If you have fresh fish at home, even better but don’t be scared to use frozen food. Its quick, easy and healthy.

Make a healthy tossed salad with baby spinach leaves, grated carrot, rocket, purple cabbage, cherry tomatoes and avocado, or whatever you find in the fridge. Crumble some fetta cheese on top. Use a low fat vinegar based dressing (no creamy dressings!) and a slice of lemon on the side.

Thursday – Risotto in a Flash!

Into the rice cooker add 2.5 cups brown rice, 2 frozen single serve veggie packs, ½ a slab of low fat fetta cheese, salt, pepper and some cashews. Just throw it all in, no need to mix. Add 5 cups of water and turn on the rice cooker. After 10 min give the mix a quick stir then shut the lid.

Garnish with some chopped fresh herbs like coriander.

Friday – Pizza Night!

Buy 2 pre-made thin pizza bases from the grocery. As a base smear a cashew-basil dip on the bases. In a frying pan add a tablespoon of oil, onion, capsicum, mushroom, small can of corn kernels, handful of chopped broccoli, eggplant and zucchini. Pan fry for 5 minutes then add to the pizza bases. Shred ½ a BBQ chook and add half the meat to each pizza. A bit of salt and pepper and a small handful of cheese onto each pizza then pop in the oven for 10 minutes.

(Vegetarians can replace chicken with tofu cubes)

Saturday night – BBQ Blitz!

On the hot plate cook a palm size lean steak for each person plus skewers of prawns coated in garlic and extra virgin olive oil. Do not let anything burn. Pop a cob of corn, oil and salt into foil and throw on the BBQ. Have with salad (see Wednesday salad).

Sunday – The Sunday Roast!

Alternate each Sunday with a roast turkey or roast lamb. Also roast pumpkin, sweet potato and beetroot. Garnish with fresh rosemary or thyme (bottled herbs are also good). Avoid stuffing. Buy a low fat gravy mix and heat on the stove.

How to lose weight on the above diet:

Have discipline by:

Serving yourself ¼ less on the plate of what you would normally eat, or eat from a bread plate.

  • Drink a glass of water before you start dinner.
  • Do not add bread or potatoes to your meals.
  • Pick white meats and fish over red meats when possible.
  • Make a groceries list by looking at the recipes above and buy everything you need at the start of the week.
  • Use frozen veggies, fish, meats and bottled herbs to save time.

Good luck!

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