What a balanced and healthy dinner looks like - high protein options

Category: Recipes    

If you’re looking for a healthy dinner this is probably your best go-to meal around

Let’s face it, eating healthy is hard when life gets really busy. I juggle a full time job, a dog, planning a wedding, a new home, workout out almost daily and trying to have somewhat of a social life. It’s hard to make time to cook meals that would take me an hour or more to prepare. I don’t have the patience or the time to do that – so I come up with meals under 30 minutes that are healthy and delicious! Most of my meals consist of a lean protein, greens/vegetables and a good source of carbohydrates. Sometimes I skip the larger portions of carbs if I have already met my macros of them during the day time. A great, easy recipe that I make often is baked salmon with a delicious greens salad and some vegetables like asparagus. I use an oven to make both and preheat the oven while I make a salad.


For my protein I love using salmon fillets as they taste delicious when baked and are a great source of healthy omega 3 fatty acids. Salmon is also high in protein and feels light, not overly heavy. I usually use just a bit of lemon juice and then some Mrs. Dash seasonings. I bake the filet in the oven at 375 degrees for about 15-20 minutes or until the other skin looks crispy. I also will put some asparagus spears in the oven at the same time with some olive oil and Mrs. Dash seasonings as well.

Nutrition summary:

Calories 161 Fat 7.19g Carbs 0g Protein 22.49g
There are 161 calories in 4 ounces of Wild Atlantic Salmon.
Calorie breakdown: 40% fat, 0% carbs, 60% protein.

Water makes up 93% of Asparagus’s composition. Asparagus is low in calories and is very low in sodium. It is a good source of vitamin B6, calcium, magnesium and zinc, and a very good source of dietary fibre, protein, beta-carotene, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, rutin, niacin, folic acid, iron, phosphorus, potassium, copper, manganese and selenium, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.

For a salad I usually go with some black olives, fat free feta or blue cheese crumbles, cucumbers, romaine lettuce and use a bit of apple cider vinegar as dressing. I also use some italian seasonings – this means I don’t have to use any high calorie dressings.

IMG_3425.JPGThis meal will come in under 350 calories total and be high in protein as well!

Make sure to portion control your salmon. A normal size portion is only 4 ounces so use a food scale to make sure to stick to your daily goals.

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