Dinner Recipes Week 4
another week of dinner recipes that are diverse and healthy.
Week 3: Dinner Recipes
Day 1: Lemon Herb Grilled Chicken
Ingredients:
- Chicken breasts (4)
- Lemon (1, zested and juiced)
- Fresh herbs (rosemary, thyme, parsley; 2 tbsp chopped)
- Olive oil (2 tbsp)
- Salt and pepper (to taste)
Instructions:
- Marinate chicken in lemon zest, juice, herbs, olive oil, salt, and pepper for 30 minutes.
- Grill until fully cooked, approximately 6 minutes each side.
Nutritional Content:
- Calories: 250
- Total Fat: 9g
- Carbs: 3g
- Protein: 35g
- Sugars: 1g
Day 2: Beef and Broccoli Stir Fry
Ingredients:
- Beef strips (500g)
- Broccoli florets (2 cups)
- Olive oil (2 tbsp)
- Low-sodium soy sauce (2 tbsp)
- Ginger (1 tsp, minced)
- Garlic (2 cloves, minced)
Instructions:
- In a pan, heat olive oil and sauté ginger and garlic.
- Add beef and cook until browned.
- Add broccoli and soy sauce, cook until broccoli is tender.
Nutritional Content:
- Calories: 290
- Total Fat: 12g
- Carbs: 9g
- Protein: 35g
- Sugars: 2g
Day 3: Stuffed Bell Peppers
Ingredients:
- Bell peppers (4, tops removed and cleaned)
- Ground turkey (500g)
- Olive oil (1 tbsp)
- Zucchini (1, chopped)
- Cherry tomatoes (1 cup, halved)
- Fresh basil (2 tbsp, chopped)
Instructions:
- Sauté ground turkey in olive oil until browned.
- Add zucchini, tomatoes, and basil. Cook until vegetables are tender.
- Stuff peppers with the turkey mixture. Bake at 375°F for 25 minutes.
Nutritional Content:
- Calories: 210
- Total Fat: 8g
- Carbs: 12g
- Protein: 24g
- Sugars: 6g
Day 4: Garlic Herb Shrimp
Ingredients:
- Shrimp (500g, peeled and deveined)
- Olive oil (2 tbsp)
- Garlic (3 cloves, minced)
- Fresh parsley (2 tbsp, chopped)
- Lemon (1, juiced)
Instructions:
- Sauté garlic in olive oil.
- Add shrimp, cook until pink.
- Add parsley and lemon juice before serving.
Nutritional Content:
- Calories: 200
- Total Fat: 7g
- Carbs: 2g
- Protein: 30g
- Sugars: 0g
Day 5: Zucchini Noodles with Pesto
Ingredients:
- Zucchini (4, spiralized)
- Pesto (1/4 cup)
- Cherry tomatoes (1 cup, halved)
- Pine nuts (1 tbsp, toasted)
- Olive oil (1 tbsp)
Instructions:
- Sauté zucchini noodles in olive oil for 3 minutes.
- Add pesto, tomatoes, and pine nuts. Toss to combine.
Nutritional Content:
- Calories: 150
- Total Fat: 11g
- Carbs: 10g
- Protein: 4g
- Sugars: 4g
Day 6: Turkey Lettuce Wraps
Ingredients:
- Ground turkey (500g)
- Romaine lettuce leaves (8)
- Olive oil (1 tbsp)
- Carrot (1, grated)
- Cucumber (1, thinly sliced)
- Fresh mint (2 tbsp, chopped)
Instructions:
- Cook turkey in olive oil until browned.
- Place turkey, carrot, cucumber, and mint on lettuce leaves. Wrap and serve.
Nutritional Content:
- Calories: 210
- Total Fat: 8g
- Carbs: 8g
- Protein: 25g
- Sugars: 4g
Day 7: Spinach and Feta Stuffed Chicken
Ingredients:
- Chicken breasts (4)
- Fresh spinach (2 cups, chopped)
- Feta cheese (1/2 cup, crumbled)
- Olive oil (2 tbsp)
- Garlic (2 cloves, minced)
- Salt and pepper (to taste)
Instructions:
- Sauté spinach and garlic in olive oil until wilted. Mix in feta.
- Cut a pocket in each chicken breast and stuff with spinach mixture.
- Grill or bake at 375°F until cooked.
Nutritional Content:
- Calories: 290
- Total Fat: 12g
- Carbs: 4g
- Protein: 38g
- Sugars: 1g
Shopping List: (Note: Prices are average estimates and can vary.)
- Chicken breasts (8): $16
- Beef strips (500g): $10
- Ground turkey (1kg): $12
- Shrimp (500g): $14
- Bell peppers (4): $5
- Zucchini (5): $4
- Fresh herbs: $6
- Olive oil (1 bottle): $6 (assuming leftover from previous list)
- Miscellaneous veggies & fruits: $15
Total Estimated Cost: $88
Please be reminded that the above costs are general price estimates and might differ based on location, store, and season