Five Well-Balanced Dinners

Written By Stacy DeWitt

These five well-balanced dinners are designed to nourish your body with a blend of protein, healthy fats, complex carbohydrates, and fiber. From the omega-3 rich Grilled Salmon with Quinoa and Roasted Vegetables to the lean-protein packed Chicken Stir-Fry with Brown Rice, each meal provides essential nutrients. Stuffed Bell Peppers with Ground Turkey offers a satisfying and flavorful dish, while the plant based Lentil and Spinach Stew is loaded with fiber and antioxidants. Finally, the comforting Baked Chicken with Sweet Potatoes and Brussels Sprouts combines savory and sweet flavors for a wholesome dinner. These meals support a balanced diet and help keep your energy steady for the day.

Grilled Salmon with Quinoa and Roasted Vegetables

  • 1 salmon fillet (4-6 ounces)

  • 1 cup chopped vegetables (squash, brussels sprouts, broccoli, carrot, tomato)

  • 1/2 cup cooked quinoa

  • 1 tbsp olive oil

  • lemon juice, salt and pepper, herbs (optional)

Preheat oven to 425°F (200°C). Toss vegetables with olive oil, salt and pepper. Place vegetables on a parchment lined baking sheet. Roast for 15-20 minutes. Season salmon with herbs, lemon juice, and salt and pepper. Remove baking sheet from oven and place salmon on sheet with the vegetables. Return to the oven for another 10-15 minutes. Broil for crispness. Serve with cooked quinoa.

Calories: 480, Fat: 18g, Carbs: 40g, Fiber: 6g, Protein: 35 g

Chicken Stir Fry with Brown Rice

  • 1 chicken breast (4-6 ounces), sliced thinly

  • 1 cup mixed stir fry vegetables (broccoli, bell pepper, mushroom)

  • 1 tbsp soy sauce or tamari

  • 1 tbsp olive oil or sesame oil

  • 1/2 cup cooked brown rice

  • 1 garlic clove, minced

  • 1 tsp fresh ginger, grated

  • green onion (optional)

Heat the oil in a skillet or wok over medium heat. Add garlic and ginger, stir until fragrant. Add the chicken slices and cook until golden brown and cooked through. Add the mixed vegetables and stir-fry until tender. Add soy sauce, toss to combine and serve over brown rice. Garnish with green onion as desired.

Calories: 500, Fat: 12g, Carbs: 45g, Fiber: 5g, Protein: 38 g

Stuffed Bell Peppers with Ground Turkey

  • 2 large bell peppers

  • 1/2 lb. ground turkey

  • 1/2 cup cooked brown rice

  • 1/4 cup diced onion

  • 1/4 cup tomato sauce

  • 1 tsp paprika

  • 1/4 cup shredded cheese (optional)

  • salt and pepper, as needed

  • parsley (optional)

Preheat the oven to 375°F (190°C). Cut the bell peppers in half, lengthwise, and remove the seeds. Sauté the diced onion, then add the ground turkey. Cook until browned. Stir in the cooked rice, tomato sauce, paprika, salt and pepper. Stuff the mixture into the bell peppers and place them in a baking dish. Top with cheese as desired. Bake 25-30 minutes until tender. Garnish with parley as desired.

Calories: 450, Fat: 14g, Carbs: 30g, Fiber: 6g, Protein: 32 g

Lentil and Spinach Stew

  • 1 cup dry lentils

  • 2 cups spinach, chopped

  • 1 small onion, diced

  • 2 garlic cloves, minced

  • 1 tbsp olive oil

  • 4 cups vegetable broth

  • 1 tsp cumin

  • 1 tsp turmeric

  • salt and pepper to taste

Heat olive oil in pot, sauté onions and garlic until soft. Add lentils, vegetable broth, cumin, turmeric, salt and pepper. Bring to a boil, then reduce heat and simmer for 25-30 minutes. Stir in spinach and cook for another 5 minutes until wilted. Serve warm.

Calories: 400, Fat: 8g, Carbs: 40g, Fiber: 12g, Protein: 18 g

Baked Chicken Thighs with Sweet Potatoes and Brussels Sprouts

  • 1 chicken thigh (4-6 ounces)

  • 1 small sweet potato, diced

  • 1 cup brussels sprouts, halved

  • 1 tbsp olive oil

  • 1 tsp rosemary or thyme

  • garlic powder, salt and pepper

Preheat the oven to 400°F (200°C). Toss sweet potatoes and Brussels sprouts with olive oil, herbs, salt and pepper. Place the vegetables in a baking dish. Season the chicken with garlic powder, salt and pepper. Place the chicken on top of the vegetables. Bake for 35 minutes, then set the chicken aside to stir the vegetables. Replace the chicken and bake for about another 35 minutes until chicken skin is browned and vegetables are tender. Broil for crispness as desired.

Calories: 480, Fat: 15g, Carbs: 35g, Fiber: 8g, Protein: 34 g

Stacy DeWitt