5 'lazy girl' dinners, approved by a nutritionist

No, a handful of olives doesn't count

No meal prep? No worries. Image: Pexels

Not only are these meals quick and easy to prepare, but they'll also keep you on track when it comes to hitting your health goals.

Life can get hectic, and it's tempting to opt for unhealthy fast food or takeaway on those busy days. But you can still enjoy a delicious and nutritious dinner without spending hours in the kitchen.

Contrary to popular belief, eating healthy doesn't have to be complicated or time-consuming. These recipes are easy to make and packed with essential nutrients to keep you energised and nourished.

Next time you're tempted to order Thai food or pizza, try one of these dinners for a quick and easy option.

Like what you see? Sign up to our bodyandsoul.com.au newsletter for more stories like this

1. Sheet pan veggie bake

This dinner is a one-pan wonder. Simply chop your favourite vegetables, such as broccoli, capsicum, zucchini, and cherry tomatoes, and toss them with olive oil, garlic, and preferred herbs and spices. Roast them in the oven for a quick and healthy dinner option. The variety of colours in your veggie bake indicates an array of essential nutrients, including vitamins, minerals, and antioxidants.

Vegetables are the backbone of a healthy diet, providing a wide range of nutrients necessary for maintaining optimal health. Broccoli, a cruciferous vegetable, is rich in vitamin C and fibre, promoting a strong immune system and digestive health. On the other hand, capsicums are packed with vitamin A and antioxidants, supporting healthy vision and reducing oxidative stress in the body. Serve with protein-packed chickpeas and feta for a balanced meal. 

Vegetables are the backbone of a healthy diet. Image: Getty

2. Protein-packed quinoa salad 

Quinoa is a powerhouse grain, rich in protein, fibre, and essential amino acids. For a lazy dinner, cook quinoa according to package instructions and toss it with chopped cucumbers, cherry tomatoes, red onion, and black beans. Drizzle with a light vinaigrette made from olive oil, lemon juice, and a touch of honey. This hearty and filling salad will leave you satisfied and nourished.

Quinoa is a fantastic alternative to refined grains, such as white rice, as it contains all nine essential amino acids, making it a complete protein source. Additionally, black beans are an excellent source of plant-based protein and fibre, supporting heart health and regulating blood sugar levels.

Quinoa is a powerhouse grain, rich in protein, fibre, and essential amino acids. Image: iStock

3. Simple stir-fry

Stir-fries are a lazy girl's best friend. In a hot pan, sauté your choice of protein, such as tofu, chicken, or prawns, with an array of colourful veggies like capsicum, snap peas, and broccoli. Add a simple sauce made from low-sodium soy sauce, ginger, and garlic for a burst of flavour. Serve over brown rice, buckwheat soba noodles or quinoa for a well-rounded and nutritious dinner.

Stir-fries are quick to prepare and a great way to incorporate a variety of vegetables into your meal. Bell peppers and snap peas are rich in vitamin C, which is essential for collagen production and immune function. Broccoli, a cruciferous vegetable, contains sulforaphane, a compound with potential anti-cancer properties.

Stir-fries are quick to prepare and a great way to incorporate vegetables into your meal. Image: Getty

4. Five-ingredient lentil soup

Lentils are an excellent source of plant-based protein and fibre. For a quick and lazy dinner, sauté onions and garlic in olive oil, then add red lentils and vegetable broth. Let it simmer until the lentils are cooked through. Season with your favourite herbs and spices, and you've got a comforting and nourishing lentil soup ready in no time.

Lentils are a staple in many vegetarian and vegan diets due to their impressive nutrient profile. They are rich in iron, folate, and magnesium, supporting energy production and red blood cell formation. Lentils also contain soluble fibre, which aids in digestion and helps maintain stable blood sugar levels.

Lentils are an excellent source of plant-based protein and fibre. Image: iStock

5. Veggie-packed omelette

Omelettes are not just for breakfast. Whip up a veggie-packed omelette using eggs or egg whites and fill it with a variety of vegetables like spinach, tomatoes, mushrooms, and capsicum and call it dinner. Top with a sprinkle of cheese and fold it over for a protein-rich and satisfying dinner option.

Eggs are a complete protein source, containing all nine essential amino acids the body requires. They also provide essential nutrients such as vitamin B12, choline, and selenium. Choline is particularly important for brain health and development, while selenium acts as an antioxidant, protecting the body from free radicals.

Use up any vegetables you have in the fridge by cooking them up as an omelette. Image: Getty

Faye James is an accredited nutritionist, a member of the Nutrition Council of Australia, an associate member of the Australian Menopause Society and the author of The Menopause Diet, The 10:10 Diet and The Long Life Plan. You can follow her on Instagram here.

 

Originally published as 5 'lazy girl' dinners, approved by a nutritionist