Often when we have little time to prepare dinnerwe opt for unbalanced options, excessively caloric, unhealthy and, in many cases, not particularly satiating, which leads us to snack shortly after having dinner. However, a quick dinner does not have to compromise proper nutrition or leave us hungry.

It is about play with proposals that are both appetizing and light and the secret is to choose the ingredients well. A detail that you should take into account, and that I always apply to my dinners, are the nutrients that each food provides and that Combined together they form a healthy cocktail.

This is a satisfying and healthy dinner

The first thing you should look for to create your satiating dinner is that it contains a good proportion of protein, fiber and healthy fats.

• The proteins They help repair and build tissues, strengthen the defense system and are essential for many biological functions. Good options in this group are: tofu, tempeh, legumes, quinoa, hummus, peanuts, wheat germ, algae such as spirulina, eggs or fresh cheese.
• The fiberin their different forms, promote digestion and keep glucose stable, preventing insulin spikes and reducing the feeling of hunger. You can choose, among others: green leafy vegetables, pumpkin, turnip, broccoli, peas, fruits such as apple, orange or strawberries, legumes, quinoa or konjac pasta.
• healthy fats They provide sustained energy, act as structural components in our cells and are essential for the absorption of fat-soluble vitamins. You have options such as avocado, nuts, seeds, extra virgin olive oil, coconut oil or ghee.

In addition to these nutrients that are so important to promote balance in our body, a healthy dinner should also include foods such as vegetables, which provide essential vitamins and minerals.

Other nutrient group equally healthy, but it is advisable to moderate at dinner If what you are looking for is to lose weight, it is carbohydrates, such as potatoes, rice, bread or pasta, whether white or whole grain. Among them, those that you include in moderation are always recommended to be whole grains, to avoid glucose spikes.

5 examples of quick and satisfying dinners

You can prepare them with ingredients you have in the refrigerator and most will only take between 10 and 15 minutes.

stuffed avocados

Ingredients: 2 ripe avocados, 2 eggs, 1 small chopped tomato, 1 small chopped red onion, juice of 1 lemon, sea salt and pepper to taste.

Preparation: Cut the avocados in half, remove the stone, empty the avocado and mix the pulp with the tomato, onion, lemon juice, salt and pepper. Fill the avocado halves with the mixture obtained. Cook the eggs in the pan with a little extra virgin olive oil and place one egg on each half. Serve accompanied by green or sprout sprouts.

Tempeh and Vegetable Stir Fry

Ingredients: 125g of tempeh cut into cubes, 1 red pepper, 1 zucchini, 1 carrot, 2 tablespoons of soy sauce (optional) and 1 tablespoon of extra virgin olive oil.

Preparation: Heat the olive oil in a frying pan, cook the tempeh until golden, add the chopped vegetables and sauté until tender. Add the soy sauce, mix well and serve hot.

Spinach and mushroom omelet

Ingredients: 3 eggs, 1 cup of fresh spinach, 1/2 cup of mushrooms cut into slices, 1 clove of minced garlic, 1 tablespoon of extra virgin olive oil and sea salt to taste.

Preparation: Sauté the garlic and mushrooms in olive oil, add the spinach until it softens, beat the eggs with a pinch of salt, pour over the vegetables and cook until golden and shaped into an omelet.

Pumpkin and carrot cream with tofu cubes

Ingredients: 2 cups of pumpkin cut into cubes, 1 bag of baby carrots, 1 small onion chopped, 200g of tofu cut into cubes, 2 cups of vegetable broth, 1 tablespoon of extra virgin olive oil, sea salt and pepper to taste.

Preparation: Sauté the onion in the olive oil, add the pumpkin, carrots and tofu, cook until tender, add broth and boil. Blend until you obtain a creamy texture, serve hot and decorate with sprouts.

Quinoa and hummus salad

Ingredients: 1 cup of cooked quinoa, 100 g of hummus, 1 cup of cherry tomatoes, 1/2 cup of chopped red pepper, 2 tablespoons of extra virgin olive oil and sea salt.

Preparation: Mix the cooked quinoa, hummus, cherry tomatoes and red pepper in a large bowl. Add the olive oil along with the salt, mix well and that’s it!

As you may have seen, preparing quick and healthy dinners is possible with the right ingredients and a little planning. These recipes are not only easy to make, but they also meet the nutritional requirements necessary to keep us healthy. Just make sure you have the necessary foods in the pantry to be able to enjoy these express dinners whenever we want.