Dinner Recipes
Dinner is typically the last meal of the day which means that making a good fulfilling dinner can help you to not have to sleep better and not sleep hungry.
Steak Sandwich
Ingredients
1 tri-tip roast, trimmed of fat and any sinew (pre-marinade tri-tip – optional)
Salt and pepper
2 tablespoons of extra virgin olive oil
2 tablespoons of brown sugar
1/2 tsp sweet paprika
1/2 tsp garlic powder
1 Medium yellow onion
2 Tablespoons balsamic vinegar or vinaigrette
1/2 Tablespoon crumbled blue cheese
Ciabatta bread or french bread
Instructions
1 Preheat your oven to 375 degrees.
2 Mix together the paprika, garlic powder, 1 tablespoon of brown sugar, and 1 teaspoon of salt.
3 Press the seasoning mixture onto all sides of the roast. Set aside.
4 In a skillet, heat 1 tablespoon of olive oil over medium high heat. Add the roast and sear on all sides.
5 Transfer the roast to a baking dish or roasting pan and place in the oven. Bake for 30 minutes or until the internal temperature of the roast reaches 115 degrees for rare, 125 for medium rare. Cover the meat with foil and allow to rest.
6 Next, while the roast is in the oven, prepare the caramelized onion by slicing the yellow onion into thin slices.
7 In a sauté pan, heat 1 tablespoon of olive oil. Add the sliced onion, sprinkle generously with salt, stir and cook over medium heat for about 10 minutes or until the onions are wilted through and start to brown.
8 Once the onions start to brown, add the Balsamic vinegar and 1 tablespoon of brown sugar. Cook just 1-2 minutes more, so that the vinegar coats the onions.
9 Remove from heat and stir in 1/2 c of crumbled blue cheese till it melts into the mixture. Set aside.
10 Once the roast has rested, remove from the pan juices and slice thinly.
11 Slice each ciabatta roll lengthwise. Spread some of the roast pan juices onto the top half. Smear the bottom half with the caramelized onion relish.
12 Place the sliced roast over the relish and top with the other part of the roll.
Calories 678
Fats 42.8g
Carbs 39.1g
Protein 36.1g
Meatballs
Ingredients
Bread Crumbs ½ cup
Lean Ground Turkey 16oz
Black Pepper 2tsp
Kosher Salt 2tsp
Granulated Garlic 2tsp
Oregano, Parsley 2tsp each
Instructions
1 First, preheat your oven to 350º. In your mixing bowl, place lean ground turkey, breadcrumbs, and salt, black pepper, parsley, oregano. Next fully incorporate these ingredient by kneading the mixture for 1-2 minutes. Once the ingredients are adequately mixed, segment the meatball mixture into 8 equal-sized portions.
2 Roll and shape each segment between the palms of your hands to create 8 spherical, uniform meatballs. Then place each on your baking sheet with at least 1″ of space between each meatball. Place the baking sheet into your oven, and set your timer for 20 minutes.
3 Clean any surfaces that came in contact with the raw meatball mixture, and wash your hands. After 20 minutes, check the meatballs. With tongs flip each meatball onto its other side, then back into the oven for another 20 minutes. The meatballs are ready when their interior temperature reaches 165º.
Calories 826
Fats 11.7g
Carbs 57.9g
Protein 111.5g
Spicy Chicken with couscous
Ingredients
1 tbsp. curry paste
1 tbsp. mango chutney
½ tsp. turmeric
Salt to taste
50ml olive oil
4 chicken breast
300g couscous
350ml vegetable stock
Instructions
1) Firstly, make a marinade for your chicken by adding the curry paste, chutney, turmeric, salt and olive oil to a bowl and mixing well.
2) Then, cut each chicken breast in half and add to the marinade, stirring until well covered, and then leave aside for at least 20 minutes — ideally in the fridge overnight.
3) Next, heat a grill pan over medium heat and lay out your chicken pieces. Grill for 5-6 minutes on each side, or until golden and slightly charred.
4) Meanwhile, place the couscous in a big bowl and carefully pour in the boiling vegetable stock. Cover the bowl with a lid and leave to soak for around 5 minutes, then fluff your couscous with a fork and add any extras you want — pomegranate seeds are great for a flash of colour and burst of flavour.
6) Finally, divide your couscous into 4 containers, top with two pieces of marinated chicken and finish with a sprinkle of coriander.
Calories 284
Total Fat 3g
Total Carbohydrates 22g
Protein 50g
Tuna Steaks and Sweet Potato slices
Ingredients For the tuna steaks
4 x 150g tuna steaks
1 tsp. coarse sea salt
1 tbsp. 100% Coconut Oil
2 tbsp. pink peppercorns
For the sweet potatoes:
4 large sweet potatoes
1 tbsp. plain flour
1/2 tsp. salt
1/2 tsp. pepper
1/2 tbsp. 100% Coconut Oil
Instructions
1 First, preheat your oven to 400°F.
2 Then, prepare the sweet potatoes. Scrub clean each potato and prick all over with a fork. Place onto a microwavable plate and microwave on high for 4-5 minutes, then remove from the microwave and allow to cool for a minute or two.
3 Once cool enough to touch, cut the sweet potatoes into wedges. Sprinkle the flour, salt, pepper and melted coconut oil over the wedges and shake them about a little to coat them (this will make them super-crispy). Pop them onto a baking tray and bake at 400°F for 15-20 minutes.
4 When the sweet potato fries are nearly ready, it’s time to cook your tuna steaks. Coat each steak with melted coconut oil on both sides, then sprinkle with salt, and place in a large frying or griddle pan that’s already been over the heat for a minute or so.
5 Fry the tuna steaks on each side for 1-2 minutes if you prefer seared tuna, or 3-4 minutes on each side if you prefer it cooked through.
6 Prepare your meal prep boxes with a bed of salad or spinach leaves, then divide up the sweet potato wedges and finally add a tuna steak. Sprinkle the steak with crushed pink peppercorns and serve with a lemon wedge.
7 Store in airtight containers in the refrigerator for up to 3 days. When ready to eat, remove the lid and place it loosely back on top, leaving a little gap. Microwave on high for 3 ½ minutes or until piping hot. Allow to stand for 1 minute before eating.
Calories 342
Total Fat 7g
Total Carbohydrates 33g
Protein 38g
Sausage Pasta
Ingredients
1 tsp. 100% Coconut Oil
1 leek (finely sliced)
2 cloves garlic (chopped)
8 reduced-fat pork sausages (sliced)
200g quark
1 tin chopped tomatoes
240g wholemeal penne pasta
1 tsp. dried chili flakes
Salt & pepper to taste
Handful fresh basil leaves
Instructions
1 Add the coconut oil to a large, non-stick pan on a medium to high heat. Add the sliced leek into the pan and fry for 3-4 minutes, stirring occasionally.
2 Add the garlic and pan fry for a further 2 minutes, then add the sliced sausages and fry for 6-10 minutes, stirring occasionally, until they are brown on all sides. Add the chili flakes and season with salt and pepper to taste.
3 Next, the tin of tomatoes and stir to combine. Let bubble for a few minutes and then add the quark, mixing through thoroughly to get a rich, creamy sauce.
4 Add the cooked pasta to the pan and mix in with the sauce so that it’s all combined.
5 After a few minutes, take the pasta off the heat and portion up into containers, garnishing with fresh basil leaves.
Calories 415
Total Fat 5g
Total Carbohydrates 48g
Protein 34g
Cajun Salmon and Garlicky Veggies
Ingredients
3 cloves garlic (roughly chopped)
1 lemon (sliced into very thin rings)
3 wild salmon fillets
1.5 tbsp. cajun seasoning (or to make your own, mix a pinch of salt, pepper, garlic powder, onion powder, cayenne pepper, paprika, dried oregano and thyme together)
1 tbsp. olive oil
1 tsp. coarse sea salt and black pepper
180g couscous
10-12 stems tender stem broccoli
2 Zucchini
Instructions
1. Preheat oven to 320 F. Chop the dry ends of the tender stem broccoli off and spiralise the zucchini . Lay the broccoli out into a deep baking tray, then layer with the zucchini, garlic, and lemon and season with sea salt and black pepper. Drizzle with a little olive oil.
2. Rub the salmon fillets on all sides with the remaining olive oil and the cajun seasoning, then place them on top on the vegetables, skin-side up. Bake for 25 minutes, then increase the temperature to 360°F and bake for a further 5 minutes, until the skin begins to crisp up.
3. Cook couscous according to instructions on the pack, then divide amongst 3 Tupperware containers. Divide the salmon, vegetables and some lemon slices amongst the containers and allow to cool. Cover and refrigerate for up to 3 days. When ready to eat, microwave on full power for 3 minutes or until piping hot.
Calories 664
Fat 27.1g
Carbs 51.2
Protein 53.2
Air Fryer Pork Chops
Ingredients
½ cup panko breadcrumbs
1 teaspoon paprika
¼ teaspoon garlic powder
¼ teaspoon onion powder
2 (5 ounce) boneless pork chops, trimmed
Cooking spray
¼ teaspoon salt
Instructions
1 Place panko, paprika, garlic powder and onion powder in a large zip-top plastic bag. Add pork; seal the bag and shake to coat.
2 Remove the pork from the bag; shake off excess breading.
3 Place the pork in an air-fryer basket; coat with cooking spray. Cook at 360°F for 15 to 17 minutes or until the pork is browned and an instant-read thermometer inserted in the thickest part registers 145°F, 15 to 17 minutes.
4 Transfer the pork to a plate; let rest for 5 minutes. Sprinkle evenly with salt.
Calories 230
Fat 6g
Carbs 16g
Protein 25g
Pizza Stuffed Spaghetti Squash
Ingredients
1 (2 1/2 to 3 pound) spaghetti squash, halved lengthwise and seeded
¼ cup water
2 tablespoons extra-virgin olive oil
1 cup chopped onion
2 large cloves garlic, minced
1 (8 ounce) package mushrooms, sliced
1 cup chopped bell pepper (any color)
2 cups no-salt-added crushed tomatoes
1 teaspoon Italian seasoning
½ teaspoon ground pepper, divided
¼ teaspoon crushed red pepper
¼ teaspoon salt, divided
2 ounces pepperoni, halved, divided
1 cup shredded part-skim mozzarella cheese, divided
2 tablespoons grated Parmesan cheese
Instructions
1 Position rack in upper third of oven; preheat to 450 degrees F.
2 Place squash halves cut-side down in a microwave-safe dish and add water. Microwave, uncovered, on High until the flesh is tender, 10 to 12 minutes. (Alternatively, place squash cut-side down on a large rimmed baking sheet. Bake at 400 degrees F until tender, 40 to 50 minutes.)
3 Meanwhile, heat oil in a large skillet over medium heat. Add onion and garlic; cook, stirring, until starting to soften, 3 to 4 minutes. Add mushrooms and bell pepper and cook, stirring, until the vegetables are tender, about 5 minutes more. Add tomatoes, Italian seasoning, 1/4 teaspoon pepper, crushed red pepper and 1/8 teaspoon salt. Cook until heated through and the flavors have blended, about 2 minutes. Remove from heat and stir in all but 10 or 12 pepperoni halves. Cover and reserve.
4 Use a fork to scrape the squash from the shells into a large bowl, being careful to keep the shells intact. Stir in 1/4 cup mozzarella, Parmesan and the remaining 1/4 teaspoon pepper and 1/8 teaspoon salt. Add the tomato mixture to the bowl; stir well to coat. Place the squash shells, cut-side up, on a rimmed baking sheet. Divide the filling between the halves. Sprinkle with the remaining 3/4 cup mozzarella and arrange the reserved pepperoni on top.
5 Bake until the filling is hot and the cheese is melted, about 15 minutes. Turn the broiler to high and broil, watching carefully, until the cheese and pepperoni start to brown, 1 to 2 minutes. Cut each boat in half to serve.
Calories 373
Fat 21g
Carbs 32g
Protein 16g
Grilled Steak and tomato salad
Ingredients
1 pint grape tomatoes, halved
½ cup chopped fresh cilantro
⅓ cup extra-virgin olive oil
1 small jalapeño pepper, seeded and sliced
2 teaspoons finely chopped garlic
½ teaspoon salt, divided
1 1-pound flank steak
½ teaspoon ground pepper
Instructions
1 Preheat the grill to medium-high or heat a grill pan over medium-high heat.
2 Combine tomatoes, cilantro, oil, jalapeño, garlic and 1/4 teaspoon salt in a medium bowl; set aside.
3 Season steak with the remaining 1/4 teaspoon salt and pepper. Grill until an instant-read thermometer inserted in the center reads 125 degrees F for medium-rare, 3 to 5 minutes per side.
4 Transfer the steak to a clean cutting board, preferably one with grooves for collecting juices, and thinly slice across the grain. Divide the slices among 4 plates. Drizzle any juices that have accumulated on the cutting board over the steak and top with the tomato salad.
Calories 346
Fat 25g
Carbs 4g
Protein 25g
Stuffed Sweet Potatoes
Ingredients
2 small sweet potatoes (about 8 oz. each)
1 tablespoon neutral oil, such as canola or avocado
8 ounces 95%-lean ground beef
2 scallions, sliced, green and white parts separated
2 tablespoons tomato paste
1-2 canned chipotle peppers in adobo, chopped
1 tablespoon paprika
¼ teaspoon salt
1 cup canned low-sodium kidney beans, rinsed
½ cup water
¼ cup shredded Mexican-blend cheese
4 teaspoons reduced-fat sour cream for garnish
Instructions
1 Preheat oven to 425 degrees F. Line a baking sheet with foil.
2 Prick sweet potatoes in several places with a fork and place on the prepared pan. Bake until tender when pierced with a knife, 40 to 45 minutes. Let cool slightly.
3 Meanwhile, heat oil in a large skillet over medium-high heat. Add ground beef and scallion whites. Cook, stirring and breaking up the beef with a wooden spoon, until it is no longer pink, about 4 minutes. Add tomato paste, chipotles to taste, paprika, and salt. Cook, stirring, until the tomato paste begins to brown, about 1 minute. Add beans and water; cook, stirring, until most of the liquid has evaporated, about 1 minute more. Cover and keep warm.
4 Slice the sweet potatoes in half lengthwise. Leaving the skins intact, carefully scoop the flesh into a medium bowl. Add 1 cup of the chili mixture and stir to combine. Fill each potato skin with the sweet potato-chili mixture (the skins will be full). Return to the baking sheet and top with remaining chili mixture and cheese.
5 Bake until the cheese is melted and the potatoes are heated through, 3 to 5 minutes. Top with scallion greens and garnish with sour cream, if desired.
Calories 266
Fat 9g
Carbs 27g
Protein 20g