30 Delicious Low-Fat Dinner Recipes for a Healthy Weeknight

Ingredients:

• 4 chicken breasts
• 2 lemons (juiced)
• 2 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions: Marinate the chicken with lemon juice, olive oil, oregano, salt, and pepper for at least 30 minutes. Grill over medium heat for 6-7 minutes per side until fully cooked.

Ingredients:

• 1 block of firm tofu (cubed)
• 2 cups mixed vegetables (bell peppers, broccoli, carrots)
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tsp ginger (grated)

Instructions: Heat sesame oil in a pan, add tofu, and cook until golden. Add vegetables, ginger, and soy sauce, and stir-fry for 5-7 minutes.

Ingredients:

• 1 cup cooked quinoa
• 1 cup black beans (drained and rinsed)
• 1 cup corn (fresh or frozen)
• 1 lime (juiced)
• Salt and pepper to taste

Instructions: In a large bowl, mix quinoa, beans, corn, lime juice, salt, and pepper. Serve chilled or at room temperature.

Ingredients:

• 4 salmon fillets
• 1 cup plain Greek yogurt
• 2 tbsp fresh dill (chopped)
• 1 lemon (juiced)
• Salt and pepper to taste

Instructions: Preheat the oven to 375°F (190°C). Place salmon on a baking sheet, season with salt and pepper, and bake for 15 minutes. Mix yogurt, dill, and lemon juice for the sauce, and serve over salmon.

Ingredients:

• 2 medium zucchinis (spiralized)
• 2 cups marinara sauce
• 1 tbsp olive oil
• Fresh basil for garnish

Instructions: Heat olive oil in a pan, add zucchini noodles, and sauté for a few minutes. Pour marinara sauce over the noodles and heat through. Serve with fresh basil.

Ingredients:

• 1 can chickpeas (drained and rinsed)
• 1 onion (diced)
• 2 cloves garlic (minced)
• 1 can coconut milk
• 2 tbsp curry powder

Instructions: In a pot, sauté onions and garlic until translucent. Add chickpeas, coconut milk, and curry powder. Simmer for 15 minutes and serve over rice.

Ingredients:

• 4 bell peppers (halved and seeded)
• 1 lb ground turkey
• 2 cups spinach (chopped)
• 1 cup cooked brown rice
• Salt and pepper to taste

Instructions: Preheat the oven to 350°F (175°C). In a skillet, cook turkey and add spinach until wilted. Mix in rice, season, and stuff into bell pepper halves. Bake for 25 minutes.

Ingredients:

• 1 lb shrimp (peeled and deveined)
• 8 corn tortillas
• 2 cups cabbage (shredded)
• 1 lime (juiced)
• Salt and pepper to taste

Instructions: Season shrimp with salt and pepper, and sauté until pink. Toss cabbage with lime juice. Serve shrimp in tortillas topped with cabbage slaw.

Ingredients:

• 1 head cauliflower (riced)
• 2 eggs (beaten)
• 1 cup mixed vegetables (peas and carrots)
• 2 tbsp soy sauce
• Green onions for garnish

Instructions: In a pan, scramble eggs and set aside. Stir-fry riced cauliflower and vegetables, then add soy sauce and eggs. Serve garnished with green onions.

Ingredients:

• 1 cup lentils (rinsed)
• 1 onion (diced)
• 2 carrots (diced)
• 4 cups vegetable broth
• 1 tsp thyme

Instructions: In a pot, sauté onions and carrots until softened. Add lentils, broth, and thyme. Simmer for 30 minutes until lentils are tender.

Ingredients:

• 4 chicken thighs
• 2 cups cooked quinoa
• 1 cucumber (diced)
• 1 cup cherry tomatoes (halved)
• 1/2 cup feta cheese

Instructions: Grill chicken thighs and slice. Assemble bowls with quinoa, chicken, cucumber, tomatoes, and feta.

Ingredients:

• 1 can black beans
• 1 can kidney beans
• 1 can chopped tomatoes
• 1 zucchini (diced)
• 1 bell pepper (diced)

Instructions: Combine all ingredients in a pot and simmer for 30 minutes. Adjust seasoning as needed.

Ingredients:

• 4 tilapia fillets
• 2 tomatoes (diced)
• 1 onion (diced)
• 2 tbsp cilantro (chopped)
• Salt and pepper to taste

Instructions: Preheat the oven to 375°F (190°C). Place tilapia on a baking sheet, top with salsa, and bake for 15-20 minutes.

Ingredients:

• 1 spaghetti squash
• 1/4 cup pesto
• Parmesan cheese for garnish

Instructions: Preheat the oven to 400°F (200°C). Cut the squash in half, remove the seeds, and bake for 30-40 minutes. Scrape out the flesh, mix with pesto, and serve.

Ingredients:

• 2 chicken breasts (sliced)
• 1 bell pepper (sliced)
• 1 onion (sliced)
• 2 cups brown rice
• Fajita seasoning

Instructions: Sauté chicken, bell pepper, and onion with fajita seasoning until cooked. Serve over cooked brown rice.

Ingredients:

• 1 eggplant (sliced)
• 1 cup marinara sauce
• 1 cup mozzarella cheese (low-fat)
• 1/4 cup breadcrumbs

Instructions: Preheat the oven to 375°F (190°C). Layer eggplant slices in a baking dish with marinara sauce and cheese. Top with breadcrumbs and bake for 30 minutes.

Ingredients:

• 1 can black beans (drained and rinsed)
• 1/2 cup breadcrumbs
• 1/4 cup onion (finely chopped)
• 1 egg
• Salt and pepper to taste

Instructions: Mash beans in a bowl, then mix in breadcrumbs, onion, egg, salt, and pepper. Form patties and cook on a skillet until browned.

Ingredients:

• 4 chicken breasts (cubed)
• 2 cups broccoli florets
• 1/4 cup teriyaki sauce
• 1 tbsp sesame seeds (for garnish)

Instructions: Sauté chicken until cooked through, add broccoli and teriyaki sauce. Cook until broccoli is tender. Serve with sesame seeds on top.

Ingredients:

• 1 lb beef (sliced thinly)
• 2 cups mixed vegetables
• 2 tbsp soy sauce
• 1 tbsp ginger (grated)
• 1 tbsp olive oil

Instructions: Heat oil in a pan, add beef and cook until browned. Add vegetables, soy sauce, and ginger; stir-fry until cooked through.

Ingredients:

• 4 chicken breasts
• 1 cup spinach (cooked and chopped)
• 1/2 cup feta cheese
• 1 tbsp olive oil

Instructions: Preheat oven to 375°F (190°C). Stuff chicken with spinach and feta, secure with toothpicks. Sear in olive oil, then bake for 25-30 minutes.

Ingredients:

• 2 sweet potatoes (cooked and mashed)
• 1 can black beans (drained and rinsed)
• 4 whole wheat tortillas
• 1 cup low-fat cheese

Instructions: Spread sweet potato and black beans on tortillas, sprinkle with cheese, fold in half, and cook in a skillet until golden. Cut into wedges.

Ingredients:

• 1 can chickpeas (drained and rinsed)
• 1 onion (diced)
• 1 can diced tomatoes
• 1 tsp cumin
• 1 tsp paprika

Instructions: Sauté onions until translucent, add chickpeas, tomatoes, cumin, and paprika. Simmer for 20 minutes and serve over couscous.

Ingredients:

• 1 can coconut milk
• 2 cups mixed veggies
• 2 tbsp curry paste
• Salt to taste

Instructions: In a pot, combine coconut milk and curry paste. Add veggies and cook until tender. Serve over rice or quinoa.

Ingredients:

• 1 lb ground turkey
• 1/4 cup breadcrumbs
• 1/4 cup Parmesan cheese
• 2 cups marinara sauce

Instructions: Preheat oven to 375°F (190°C). Mix turkey, breadcrumbs, and cheese. Form into meatballs and bake for 25 minutes. Serve with marinara sauce.

Ingredients:

• 2 chicken breasts (cooked and shredded)
• 1 cup Greek yogurt
• 1/2 cup grapes (halved)
• 1/4 cup walnuts (chopped)
• Salt and pepper to taste

Instructions: In a bowl, combine chicken, yogurt, grapes, walnuts, salt, and pepper. Serve on lettuce leaves or whole-grain bread.

Ingredients:

• 1 butternut squash (peeled and cubed)
• 1 onion (diced)
• 4 cups vegetable broth
• Salt and pepper to taste

Instructions: Sauté onion, add squash and broth, and simmer until soft. Blend until smooth and season to taste.

Ingredients:

• 1 head cabbage (chopped)
• 1 lb lean ground beef
• 2 cups cooked rice
• 1 can diced tomatoes
• Salt and pepper to taste

Instructions: Preheat the oven to 350°F (175°C). Layer cabbage, beef, rice, and tomatoes in a baking dish. Cover and bake for 45 minutes.

Ingredients:

• 2 cups assorted vegetables (zucchini, bell peppers, carrots)
• 1 cup cooked quinoa
• 2 tbsp olive oil
• 1 tsp garlic powder
• Salt and pepper to taste

Instructions: Preheat the oven to 400°F (200°C). Toss vegetables with olive oil, garlic powder, salt, and pepper. Roast for 25 minutes and serve over quinoa.

Ingredients:

• 6 egg whites
• 1 cup spinach (chopped)
• 1 cup cherry tomatoes (halved)
• Salt and pepper to taste

Instructions: Preheat the oven to 375°F (190°C). In a bowl, whisk egg whites with salt and pepper. Stir in spinach and tomatoes, pour into a baking dish, and bake for 20 minutes.

Ingredients:

• 4 cups mixed greens
• 1 apple (sliced)
• 1/2 cup walnuts (chopped)
• 1/4 cup dried cranberries
• 1/4 cup balsamic vinaigrette

Instructions: In a large bowl, combine greens, apple, walnuts, and cranberries. Drizzle with vinaigrette and toss to combine.