Dinner Recipes Week 3

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:

  1. Marinate chicken in lemon zest, juice, herbs, olive oil, salt, and pepper for 30 minutes.
  2. 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:

  1. In a pan, heat olive oil and sauté ginger and garlic.
  2. Add beef and cook until browned.
  3. 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:

  1. Sauté ground turkey in olive oil until browned.
  2. Add zucchini, tomatoes, and basil. Cook until vegetables are tender.
  3. 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:

  1. Sauté garlic in olive oil.
  2. Add shrimp, cook until pink.
  3. 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:

  1. Sauté zucchini noodles in olive oil for 3 minutes.
  2. 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:

  1. Cook turkey in olive oil until browned.
  2. 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:

  1. Sauté spinach and garlic in olive oil until wilted. Mix in feta.
  2. Cut a pocket in each chicken breast and stuff with spinach mixture.
  3. 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