5 Simple and Healthy Dinners for Busy Weeks

I know the tension well of wanting to eat well amidst busy seasons. So I’ve got some delicious and simple dinner ideas for when those busy weeks come.

I know how difficult it can be to prioritise eating well when you don’t have the time to prepare lavish meals. But the truth is, they don’t have to be lavish to be healthy. I am all about simple over here, as a busy homeschooling mother of four.

So, want to know my simple hack for making healthy dinners on a busy week? Keep reading.

What I will cover in this Post

• Secret hack for making healthy dinners on a busy week
• How to build a healthy balanced meal
• 5 simple and healthy dinners for busy weeks

Secret Hack for Making Healthy Dinners on a Busy Week

My secret hack for busy weeks is to make one protein and make several dishes around that one protein. That sounds boring if you are having the same meat 5 nights in a row, but you can vary it up with all the other sides and it will save you from eating takeaway every other night (which will be budget-friendly and healthier, so it’s a win-win!).

My favourite proteins to build different meals around are ground beef or chicken thighs because you can make so many meals with them.

How to Build a Healthy Balanced Meal

Many people eat full-sized meals that are not balanced. So I’m going to share what a healthy balanced meal should look like.

Why does it need to be balanced?

A balanced meal will satiate hunger and balance blood sugar, which is so important for overall health.

A balanced meal should have a protein (like meat, eggs, lentils), a whole carbohydrate (like sweet potato, pumpkin, brown rice) and a fat (like from meat, extra virgin olive oil, avocado) and non starchy vegetables like broccoli, asparagus, zucchini or brussels sprouts.

Additional micronutrients from vegetables, fruit, nuts and seeds are helpful in building a balanced meal also.

5 Simple and Healthy Dinners for Busy Weeks

I’m going to share 5 meals that can be made with several different proteins for variety.

1. Burrito bowl:

Ingredients:

• 1 tbsp extra virgin olive oil
• 500g-1kg beef mince (grass-fed preferably) or chicken thighs or lentils
• 1 cup black beans
• 1 brown onion
• 1 cup whole grain rice
• 4 corn cobs
• 1 leafy lettuce head
• Taco seasoning (recipe).
• 1 cup shredded cheese
• 1/2 cup sour cream
• Guacamole (recipe).
• Corn chips to serve

Method:

1. Fry the olive oil on the pan with the onion.
2. Add the beef mince, taco seasoning and black beans and fry till cooked through.
3. Assemble bowl with other sides (rice, corn, lettuce, cheese, sour cream, guacamole and corn chips).
4. Serve cooled.

2. Spaghetti Bolognese

Ingredients:

500g grass-fed beef mince
3 cloves chopped garlic
1 brown onion
1 shredded carrot
1 shredded zucchini
2 cups Passata
1 cup bone broth (optional)
2 tbsp oregano
1 tbsp parsley
1 tbsp pepper
Salt to taste
2 tbsp extra virgin olive oil
1 packet organic spaghetti pasta

Method:

1. Prepare all the vegetables (chop/shred)
2. . Heat stove top at medium heat
3. Pour olive oil, then garlic and onion and let it simmer for 2
   minutes
4. Add the other vegetables and cook for 5 minutes
5. Remove vegetables from pan and add another tablespoon of
   olive oil to pan
6. Increase heat to medium-high and add in mince and cook until
   fully cooked through (about 5 minutes)
7. Add in vegetables and stir through
8. Add passata, bone broth, oregano, parsley, salt and pepper and
   stir through
9. Let it simmer for 15 minutes
10. Drain pasta and serve with mince mixture once cooled.

3. Nourish Bowl:

Ingredients:

• 500g protein of choice (mince, beef strips, chicken thigh, turkey, eggs, lentils, beans)
• Carbohydrate of choice (rice, chickpea pasta, roast potato, pumpkin, sourdough bread)
• Non-starchy vegetables of choice (broccoli, carrots, zucchini, asparagus, leafy greens)
• Sides: bbq sauce, mustard, coconut aminos, soy sauce, tzatziki etc.)

Method:

1. Cook protein as desired with seasoning/salt/pepper
2. Add protein and sides to dish
3. Serve cooled

4. Chicken wraps

Ingredients:

• 1 cup shredded chicken
• 4-6 wraps (wholegrain preferably)
• 1 cup chopped lettuce
• 1/2 cup sliced tomatoes
• 1 whole avocado
• 1 cup shredded carrot
• 4-6 slices of cheese
• 1/2 cup free range mayonnaise

Method:

1. Layer your wraps with all the fillings (mayo, avocado, cheese, chicken, salad trimmings).
2. Eat wraps fresh.

5. San Choy Bow Lettuce Wraps

Ingredients:

Sauce:

• 1 tsp cornflour
• 2 tbsp soy sauce
• 1 tbsp oyster sauce
• 2 tbsp white wine
• 1 tsp brown sugar

Filling:

• 1 tbsp extra virgin olive oil
• 1 clove large garlic, minced
• 1/2 tsp ginger, minced
• 500g beef or pork mince 
• 1/2 onion, finely chopped
• 1 small carrot
• 1/2 cup mushrooms

• 8-10 leaves of lettuce

Method:

1. Mix cornflour and 1 tbsp water until mixed through.
2. Add the rest of the sauce ingredients, stir and set aside.
3. Add oil to wok or pan until heated at low-medium heat.
4. Stir in onion, garlic and ginger for 1 minute.
5. Add in beef mince until cooked through.
6. Add vegetables and cook for 5 mins more.
7. Add sauce to mince mixture and stir through for another minute.
8. Transfer beef mince to bowl and serve on lettuce leaves.
9. Add toppings like shallots or peanuts.

I hope you try out one of these recipes and enjoy nourishing yourself and your family even on a busy week!