Deliciously Nutritious Dinner Recipes to Fuel Your Day!
Dive into a world of vibrant flavours and healthy choices with our delightful dinner recipes specially crafted for women on-the-go! At Motivasi, we understand how busy life can get, but that doesn’t mean your meals have to suffer. Explore meal ideas that are balanced, nutritious, and keep your energy levels soaring throughout the evening!
Greek Chicken Bowl
Ingredients:
- 4 oz boneless, skinless chicken breast
- 1 teaspoon olive oil
- Salt and pepper to taste
- 2 cups mixed salad greens (lettuce, arugula, spinach)
- 5 cherry tomatoes, halved
- ¼ cucumber, sliced
- 10 kalamata olives, pitted
- 2 tablespoons red onion, thinly sliced
- 2 tablespoons crumbled feta cheese
- 1 tablespoon fresh lemon juice
- 1 teaspoon olive oil
- ½ teaspoon dried oregano (optional)
Cook the Chicken:
- Season the chicken breast with salt, pepper, and oregano.
- Heat 1 teaspoon of olive oil in a skillet over medium heat.
- Cook the chicken for about 6-7 minutes per side, or until fully cooked and juices run clear.
- Remove from skillet and let rest for a few minutes, then slice into strips.
Assemble the Salad:
- In a large bowl, combine salad greens, cherry tomatoes, cucumber slices, kalamata olives, and red onion.
- Add the sliced chicken on top.
Dress the Salad:
- Drizzle lemon juice and 1 teaspoon olive oil over the salad.
- Toss gently to combine.
Finish with Feta:
- Sprinkle the crumbled feta cheese over the top.
Nutrition Estimate (Approximate):
- Calories: 350 kcal
- Protein: 30g
- Carbohydrates: 10g
- Dietary Fibre: 3g
- Sugars: 4g
- Total Fat: 20g
- Saturated Fat: 5g
- Sodium: 700mg
Lean Beef Stir Fry
Ingredients:
- 6 oz lean ground beef (90% lean or higher)
- 1 cup mixed stir-fry vegetables (bell peppers, broccoli, snap peas)
- 1 tablespoon coconut aminos or low-sodium soy sauce
- 1 teaspoon sesame oil
- Optional: cooked cauliflower rice or brown rice for serving
Instructions:
Cook the Beef:
- Heat a non-stick skillet or wok over medium-high heat.
- Add ground beef and cook, breaking it apart with a spatula, until fully browned and cooked through, about 5-7 minutes.
Add Vegetables and Sauces:
- Add mixed stir-fry vegetables to the skillet.
- Pour in coconut aminos or soy sauce and drizzle sesame oil.
- Stir-fry everything together for another 3-5 minutes until vegetables are tender-crisp.
Serve:
- Serve hot over cauliflower rice or brown rice for a complete meal.
Why it works:
Protein-packed with micronutrients for muscle repair. The lean beef provides high-quality protein, while the colourful vegetables supply
essential vitamins and minerals, making this a nutritious, muscle-supporting dish.
Nutrition Estimate (Approximate):
- Calories: 400 kcal
- Protein: 35g
- Carbohydrates: 20g
- Dietary Fiber: 5g
- Sugars: 6g
- Total Fat: 15g
- Saturated Fat: 3g
- Sodium: 600mg
Enjoy your wholesome and satisfying lean beef stir-fry!
Teriyaki Chicken Rice Bowl
Ingredients:
- 4 oz boneless, skinless chicken breast or thigh
- 1 tablespoon soy sauce (preferably low sodium)
- 1 tablespoon honey or brown sugar
- 1 teaspoon rice vinegar
- 1 teaspoon sesame oil (optional)
- 1 teaspoon corn-starch (for thickening)
- 1 cup cooked jasmine or white rice
- 1 cup steamed or stir-fried vegetables (e.g., broccoli, bell peppers, snap peas)
- 1 tablespoon chopped green onions (for garnish)
- 1 teaspoon sesame seeds (optional)
- 1 teaspoon vegetable oil (for cooking)
Instructions:
Prepare the Teriyaki Sauce:
- In a small bowl, whisk together soy sauce, honey (or brown sugar), rice vinegar, and corn-starch until smooth.
Cook the Chicken:
- Cut the chicken into bite-sized pieces.
- Heat vegetable oil in a skillet over medium-high heat.
- Add chicken pieces and cook until browned and cooked through, about 5-7 minutes.
Add the Sauce:
- Pour the teriyaki sauce into the skillet with the chicken.
- Cook, stirring constantly, until the sauce thickens and coats the chicken, about 2-3 minutes.
Assemble the Dish:
- Place cooked rice in a bowl.
- Top with the teriyaki chicken and sauce.
- Add steamed or stir-fried vegetables.
- Garnish with chopped green onions and sesame seeds if desired.
Nutritional Information (Approximate):
- Calories: 520 kcal
- Protein: 30g
- Carbohydrates: 65g
- Dietary Fiber: 4g
- Sugars: 12g
- Total Fat: 12g
- Saturated Fat: 2g
- Sodium: 900mg
Enjoy your flavourful teriyaki chicken rice bowl!
Ingredients:
- 6 oz wild-caught salmon fillet
- 1 cup asparagus spears
- 1 tablespoon olive oil
- Lemon (for squeezing)
- Salt and pepper to taste
Instructions:
Preheat the Oven:
- Set your oven to 400°F (200°C).
Prepare the Salmon:
- Place the salmon fillet on a baking sheet lined with parchment paper or lightly greased.
- Squeeze fresh lemon juice over the salmon.
- Season with salt and pepper to taste.
Prepare the Asparagus:
- Arrange asparagus spears around the salmon on the baking sheet.
- Drizzle the asparagus with olive oil and toss to coat evenly.
- Season with a pinch of salt and pepper if desired.
Bake:
- Roast in the oven for 12-15 minutes, until the salmon is cooked through and flakes easily with a fork, and the asparagus is tender.
Serve:
- Plate the salmon with asparagus and garnish with additional lemon slices if desired.
Why it works:
Omega-3s in salmon support inflammation control and fat loss. This nutrient-dense meal provides healthy fats, high-quality protein, and fiber-rich vegetables, making it great for overall health and body composition.
Nutrition Estimate (Approximate):
- Calories: 450 kcal
- Protein: 40g
- Carbohydrates: 8g
- Dietary Fiber: 3g
- Sugars: 2g
- Total Fat: 25g
- Saturated Fat: 4g
- Sodium: 600mg
Enjoy your nutritious baked salmon with asparagus!
Baked Salmon with Asparagus
High Protein Chilli Con Carne
Ingredients:
- 1 lb lean ground turkey
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (14.5 oz) diced tomatoes
- 1 tablespoon chili powder
- 1 teaspoon cumin
- Salt and pepper to taste (optional)
- 1 teaspoon olive oil (for cooking)
Instructions:
Cook the Turkey:
- Heat olive oil in a large skillet or pot over medium heat.
- Add ground turkey and cook, breaking it apart with a spoon, until browned and cooked through, about 8-10 minutes.
Add Beans, Tomatoes, and Spices:
- Stir in drained black beans, diced tomatoes (with juices), chili powder, cumin, salt, and pepper.
Simmer:
- Reduce heat to low and simmer uncovered for about 20 minutes, stirring occasionally, to allow flavours to meld and the chili to thicken.
Why it works:
Fiber-rich and filling with complete protein sources. Lean turkey provides high-quality protein to support muscle maintenance, while black beans add fibre and additional plant-based protein, making this chili both nutritious and satisfying.
Nutrition Estimate (Approximate):
- Calories: 450 kcal
- Protein: 45g
- Carbohydrates: 40g
- Dietary Fiber: 12g
- Sugars: 8g
- Total Fat: 9g
- Saturated Fat: 2g
- Sodium: 700mg
Enjoy your hearty, high-protein chili con carne!
We need your consent to load the translations
We use a third-party service to translate the website content that may collect data about your activity. Please review the details in the privacy policy and accept the service to view the translations.