How to Never Think About What’s For Dinner Again
Who else feels their shoulders tensing up at the thought of trying to decide what's for dinner?
Flashback to my childhood…
I'm sitting at the kitchen table eating breakfast while Mom stares into the fridge with the classic "What the hell do I make for dinner tonight?" expression.
As a kid, I didn’t understand the struggle she endured having to decide this (bless you, Mom). Every. Single. Night.
Now, as a near-30-year-old… *sigh* I finally get it.
Thankfully, we have Reels and memes to humorize these struggles.
It’s time to figure out what’s for dinner….
Every.
Day.
For.
The.
Rest of…
MY LIFE 😅
Jokes aside, how can we bypass the convenience of a microwaved tortilla and melted cheese? Frozen pizza? Amy’s TV dinner? Chinese takeout?
I’m all about quick and easy, but sadly, these options don't always score high on the 'good for you' scale.
So, how do we win at the dinner game without falling into the convenience trap?
I've got THE magic formula that's going to knock those hurdles into yesterday’s problems.
ARE YOU READY?
Here it is:
PROTEIN + PLANT 1 + PLANT 2 + SAUCE + SPICES
That’s it! Let me elaborate…
Protein: Our meals should be centered around protein. Ever heard of the protein leverage hypothesis? This is the idea that we want to keep eating until our protein needs are met, making protein the cure for overeating.
Think of this like your meal preference on your RSVP to a wedding invite.
Choose 1:
Chicken: drumsticks, thighs, breast, rotisserie-style
Turkey: filets, ground turkey
Fish: salmon, cod, tuna, trout, herring
Beef: steak, ground beef (85-93% lean)
Vegetarian: tofu, tempeh, lentils, beans
Serving size: Aim for at least four ounces (the size of the palm of your hand).
Plant 1: Choose one non-starchy vegetable or leafy green.
Broccoli, cauliflower, kale, brussels sprouts, spinach, chard, zucchini, mushrooms, onions, etc.
Plant 2: This is like the “choose your own adventure” part of the meal and will depend on your health goals.
Option 1: You can select another non-starchy veg from the list above. If you want a low-carb meal, this is a great choice. Or, option #3.
Option 2: You can select a grain or a starchy veg. If you want a little extra carb-age to fuel your morning workout or fast till lunch, this is a perfect choice.
Grain: rice, farro, quinoa, bulgur, buckwheat, millet, corn, einkorn pasta
Starchy veg: butternut squash, potato (sweet, purple, Japanese), pumpkin
Option 3: You can choose nothing at all.
Sauce: This will make your veggies taste amazing and bring the dish together,
Drizzle your veggies with lemon, chopped fresh garlic, extra virgin olive oil, avocado oil, tahini, or butter.
Saute your veggies in a stir-fry dish with tamari (gluten-free soy sauce), tomato sauce, coconut oil, or creamy coconut milk for a curry.
Herbs and spices: This is where your tastebuds detour to flavor town. Keep spices on hand to enhance the flavor of any fish.
Sea salt, garlic powder, rosemary, sage, thyme, black pepper, basil, oregano, sesame seeds, turmeric, cumin, coriander, paprika, chili pepper, etc.
PROTEIN + PLANT 1 + PLANT 2 (OPTIONAL) + SAUCE + HERBS & SPICES =
DINNER SOLVED!
Try using this formula next time dinner stumps you.
Or, you can try using my free meal planning template for a little extra zazz.
I hope this helps! Examples below!
Chicken Turmeric Drumsticks
Protein: Drumsticks
Plant 1: Brussels sprouts
Plant 2: Carrots
Sauce: Bone Broth
Herbs/Spices: Turmeric, Rosemary, & Black pepper
Focus: High in protein, healthy fats (from chicken skin & bone broth) & fiber.
Preheat oven to 420 degrees F. Chop Brussels & carrots, place in a large baking dish with drumsticks, and pour one carton of bone broth over the top. Add herbs & spices & bake for ~25 to 30 mins.
Steak & Broccoli
Protein: Grass-fed steak
Plant 1: Broccoli
Plant 2: None
Sauce: Tamari (steak), avocado oil & lemon (broccoli)
Herbs/Spices: Garlic powder, salt & pepper
Focus: Protein & fiber, minimal carbs.
Bring steak up to temp in the oven. Bake at 350 until it reaches 120-130 degrees (about 20 mins), then sear on stop top until the inside of the steak reaches ~140 degrees, and then drench with tamari. For broccoli, coat with avocado oil, lemon, garlic powder, salt, and pepper and air fry until crispy.
Steak, Rice, & Mixed Veg Bowl
Protein: Steak (or swap for salmon)
Plant 1: Mixed Veg
Plant 2: Jasmine rice
Sauce: Tamari
Herbs/Spices: Garlic powder, salt, pepper.
Focus: Protein, fiber, & carbs
Using kitchen scissors, cut steak into chunks and cook in a cast iron skillet over medium-high heat. (We’ll often do this when in a hurry to speed up cooking).
Boil rice according to instructions. (I like long-grain rice, like Jasmine, because it causes less of a blood sugar spike than short-grain rice.
I also will allow the rice to cool first before eating, this also reduces the intensity of a blood sugar spike). Here, I used organic frozen mixed veg from Costco (for convenience!) and sauteed with Tamari in a separate skillet.
