Healthy Weeknight Dinners For One

Introduction

Eating healthy doesn’t have to be complicated. One of the most challenging meals to stay healthy, yet enjoy, is dinner. For those who are cooking for one, this can be even more difficult. It’s easy to give in to the temptation of take-out or frozen meals, but these often contain a lot of sugar, sodium and unhealthy fats.

The good news is that there are many healthy weeknight dinners for one that are easy to make. Not only do they taste good, they are also packed with vitamins, minerals and other important nutrients. Plus, they are often much more affordable than ordering in. In this article, we will look at some of the best healthy weeknight dinners for one.

Salmon with Brown Rice and Veggies

Salmon is an excellent source of protein and healthy fats. It is also surprisingly easy to cook. For a healthy weeknight dinner for one, try salmon with brown rice and veggies. Start by preheating the oven to 350F. Place a piece of salmon on a baking sheet lined with parchment paper. Sprinkle with salt, pepper, and your favorite herbs. Bake for 12-15 minutes, or until the fish is cooked through.

While the salmon is baking, cook 1 cup of brown rice according to the package directions. Once cooked, you can add some fresh or frozen vegetables, such as broccoli, carrots, or spinach. Drizzle with olive oil and season with salt and pepper. Serve the salmon with the rice and vegetables for a delicious, healthy weeknight dinner for one.

Vegetarian Chili

Vegetarian chili is a great option for a healthy weeknight dinner for one. Start by heating a large saucepan over medium heat. Add 1 tablespoon of olive oil and 1 chopped onion. Cook until the onion is softened, about 3-5 minutes. Then add 1 minced garlic clove and cook for another minute.

Add 1 can of diced tomatoes, 1 can of black beans (drained and rinsed), 1 can of red kidney beans (drained and rinsed), 1 tablespoon of chili powder, 1 teaspoon of ground cumin, and 1 teaspoon of smoked paprika. Simmer over low heat for 15-20 minutes, stirring occasionally. Adjust the seasonings to taste and serve with your favorite toppings.

Vegetable Stir Fry

Stir fries are another great option for a healthy weeknight dinner for one. Start by heating a large skillet over medium-high heat. Add 1 tablespoon of olive oil, 1 chopped onion, 1 chopped bell pepper, and 1 cup of fresh or frozen vegetables. Cook for 6-8 minutes, stirring occasionally, until the vegetables are lightly browned.

Next, add 1-2 cloves of minced garlic and cook for 1 minute. Then add 2 tablespoons of low sodium soy sauce, 1 teaspoon of rice vinegar, 1 teaspoon of sesame oil, and 1 tablespoon of honey. Stir to combine and cook for another 1-2 minutes. Serve over cooked brown rice or quinoa for a delicious and nutritious weeknight meal for one.

Egg Bowl

Eggs are a great source of protein and can be prepared in a multitude of ways. For a quick and easy weeknight dinner for one, try an egg bowl. Start by heating a non-stick skillet over medium-high heat. Add 1 tablespoon of olive oil and 1 chopped onion. Cook for 3-5 minutes, or until the onion is softened.

Then add 1 cup of fresh or frozen vegetables, such as broccoli, spinach, or bell peppers. Cook for another 3-5 minutes. Finally, crack 2 eggs into the skillet and cook until the whites are set. Serve with cooked brown rice or quinoa and your favorite toppings.

Conclusion

Eating healthy doesn't have to be complicated. With a little creativity and planning, you can easily whip up a delicious and nutritious weeknight dinner for one. Try one of the recipes above or come up with your own. You will be surprised at how easy it can be to make healthy, tasty meals for one.