5 Easy, Balanced Dinners

By Colleen Bailey, MS, RDN, LD

Dinner seems to be the meal we all want, but we just don't know exactly what we want. We've all heard the dreaded question, "What should we have for dinner tonight?", that we never seem to have the answer to. But fear not, because we’ve got you covered with a simple guide to building a balanced dinner, along with 10 delicious & nutrient-dense dinner

recipes that will keep you satisfied until morning! 

We aim to have a

protein, starch, fat, & fiber 

at dinner to ensure we're mentally & physically

fueled after a long day. Remember, it’s

all about finding that perfect balance

between body-nourishing and soul-nourishing

food because both are important!

1.Rotisserie Chicken with Rice & Veggies

The meal you don't have to think about and be confident that everyone will love!

Ingredients:

• 1 Rotisserie chicken from the store

• 1 bag frozen, microwavable, brown rice 

• 1 bag frozen, microwavable, green beans

Instructions:

1. Warm up the rotisserie chicken: in the microwave for 4 minutes, and then in the over or air fryer at 400 degrees F for 10 minutes 

2. Microwave rice and green beans: & drizzle olive oil, salt, & pepper on the green beans

3. Enjoy!

2. Tofu Stir Fry

A 10-minute dinner made with ingredients you may already have in your fridge/freezer.

Ingredients:

• 1 cup cooked brown rice

• 1 cup frozen stir-fry vegetables

• 4 oz firm tofu

• 2 large eggs

• 1 tbsp soy sauce (or tamari for gluten-free)

• 1 tsp sesame oil (optional)

• 1 tbsp olive oil or vegetable oil

• ½ tsp garlic powder or 1 clove garlic, minced

•  ½ tsp ground ginger or 1 tsp fresh ginger, grated

• Optional: Green onions or sesame seeds for garnish

Instructions:

 1. Prepare the Tofu: Press the tofu for 10-15 minutes to remove excess water. Cut the tofu into small cubes, and heat 1 tbsp of oil over medium heat. Cook for 4-5 minutes, until golden and crispy on the edges.

 2. Cook the Eggs: Add 1 tsp of oil to a pan on medium heat. Crack the eggs into the skillet and scramble them until fully cooked. Remove.

 3. Stir-Fry the Vegetables: Add the frozen vegetables to the pan. Sprinkle the garlic powder and ground ginger over the vegetables and tofu. Stir-fry the vegetables for 3-4 minutes until heated through.

 4. Combine Ingredients: Add the cooked brown rice and scrambled eggs to the skillet. Pour in the soy sauce and sesame oil, if using. Mix everything together until well combined and cooked (1-2 minutes).

5. Garnish: with green onions or sesame seeds.

6. Enjoy!

3. Spaghetti Bolognese with a Side Salad

You don't have to give up your favorite comfort foods in order to create a balanced dinner! Spaghetti is one of those meals that's equally good for the body as it is the soul.

Ingredients for the Spaghetti Bolognese:

• 8 oz Barilla Protein+ spaghetti

• 1 lb 93/7 ground turkey

• 1 small onion, diced

• 2 cups marinara sauce (we love Rao’s)

• 1 tbsp olive oil

• 2 cloves garlic, minced (or ½ tsp garlic powder)

• 1 tsp Italian seasoning

• salt/pepper to taste

• optional: grated Parmesan cheese 

Ingredients for the Side Salad:

• 4 cups mixed greens or baby spinach

• Extra veggies: 1 cup halved cherry tomatoes, ½ sliced cucumber, ¼ sliced red onion

• 2 tbsp balsamic vinaigrette 

Instructions:

1. Cook the Pasta: Bring a large pot of salted water to a boil. Cook the Barilla Protein+ spaghetti for about 8 minutes, or until al dante.

 2. Cook the Ground Turkey: Heat 1 tbsp of olive oil in a large skillet over medium heat. Add the diced onion and garlic, cooking until softened (about 3-4 minutes). Add the ground turkey, breaking it apart with a spatula. Cook until no longer pink (about 6-8 minutes).

 3. Put it all Together: Stir in the marinara sauce, Italian seasoning, salt, and black pepper. Reduce the heat to low and simmer for 10 minutes. Combine the cooked spaghetti with the sauce in the skillet. 

4. Assemble the salad: In a large bowl, combine the mixed greens, cherry tomatoes, cucumber slices, and red onion. Drizzle with balsamic vinaigrette and toss to combine.

5. Enjoy!

4. Shrimp Tacos

A delicious dinner jam-packed with flavor, protein, and fiber. You can't go wrong!

Ingredients for the Shrimp:

•  1 lb raw shrimp, peeled and deveined

•  1 tbsp olive oil

•  Seasonings: 1 tsp chili powder, ½ tsp paprika, ½ tsp cumin, ½ tsp garlic powder, salt/pepper, optional: ¼ tsp cayenne 

Ingredients for the Coleslaw:

•  3 cups shredded coleslaw mix (or shredded cabbage and carrots)

•  2 tbsp Greek yogurt or light mayo

•  1 tbsp apple cider vinegar

•  1 tsp honey

•  Pinch of salt and pepper

Ingredients for the Tacos:

•  8 small corn or whole-grain taco shells

•  1 small avocado, sliced

•  1 cup diced fresh pineapple

•  Optional: Fresh cilantro and lime wedges for garnish

Instructions:

1. Prepare the Coleslaw: Whisk together the Greek yogurt (or mayo), apple cider vinegar, honey, and salt/pepper. Add the coleslaw mix and toss until well coated. Refrigerate until ready to serve.

2. Cook the Shrimp: Toss the shrimp with olive oil, chili powder, paprika, cumin, garlic powder, salt, black pepper, and cayenne (if using). Cook shrimp for 2-3 minutes/side, or until pink and opaque.

3. Assemble the Tacos: Warm the taco shells in a skillet, oven, or microwave. Fill each taco shell with a generous scoop of coleslaw. Add 3-4 shrimp to each taco. Top with slices of avocado and a few pieces of diced pineapple. Garnish with cilantro and lime wedges.

4. Enjoy!

5. Juicy Burger with Carrot Fries

Yes, we, as Registered Dietitians, are telling you that it's 100% ok to have a burger for dinner! They're not only an American classic, but they can be loaded with protein and fiber.

Ingredients for the Burgers:

• 1 lb 93/7 ground beef

• 1 tsp garlic powder

• 1 tsp onion powder

•  ½ tsp paprika

• ½ tsp salt

•  ¼ tsp black pepper

• 4 whole wheat burger buns

• Toppings: 4 leaves of lettuce, 4 slices of tomato, 4 slices of red onion, 1 small avocado, sliced, 4 tsp ketchup or mustard

Ingredients for the Carrot Fries:

• 4 large carrots, peeled and cut into thin strips

• 1 tbsp olive oil

• 1 tsp garlic powder

• ½ tsp smoked paprika

• salt/pepper 

Instructions:

1. Prepare the Carrot Fries: Preheat your oven to 425°F. Toss the carrot strips with olive oil, garlic powder, smoked paprika, salt/black pepper. Spread the carrots in a single layer on the baking sheet. Bake for 20-25 minutes, flipping halfway through, until the fries are tender & crispy.

2. Make the Burgers: In a bowl, mix the ground beef with garlic powder, onion powder, paprika, salt/pepper. Divide the mixture into 4 & shape into patties. Grill patties over medium heat for ~4-5 minutes per side.

3. Assemble & Serve: Add lettuce, cooked burger, slice of tomato, red onion, avocado slices, & condiments to the bun. Serve with carrot fries.

4. Enjoy!

Wrapping Up

As Dietitians we recommend eating 3 meals and 2-3 snacks per day, where we're ideally eating every 3-4 hours. Eating consistently can help regulate our hormones, blood sugar, metabolism, and energy levels. Whether you have 5 minutes or 5 hours to figure out you and your family want for dinner, these 5 balanced dinner will help you recover after a long day. That's because they each have complex carbs, heart-healthy fats, high quality protein, and tons of fiber to make sure you're both mentally and physically satisfied until morning.

For even MORE guidance on building a balanced breakfast, you can purchase our newest nutrition guide: Building a Balanced Dinner + 10 Dinner Recipes. Or, if you need some extra help in making sustainable changes, sign up for a FREE Discovery Call with one of our Registered Dietitians to see how we can help you finally find food freedom!