{"id":29366,"date":"2022-03-22T16:34:16","date_gmt":"2022-03-22T16:34:16","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=29366"},"modified":"2022-04-27T10:11:43","modified_gmt":"2022-04-27T10:11:43","slug":"nutritionist-meal-ideas","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/nutritionist-meal-ideas\/","title":{"rendered":"20 Healthy Meal Ideas Registered Dietitians Swear By"},"content":{"rendered":"

Looking for healthy weeknight meal inspo? Here are 20 recipes that RDs swear by.<\/em><\/p>\n\n\n

We all have to answer the question \u201cwhat\u2019s for dinner\u201d every night of the week, and sometimes we run out of answers. Or, we\u2019re just bored with the answers our fridge and freezer are giving us.\u00a0<\/p>\n\n\n

To help spark inspiration, we asked a handful of registered dietitians and nutritionists to share their go-to meals for easy, stress-free cooking. No complicated recipes here, just conversations about what they typically make and how they make it. Let\u2019s face it: We\u2019ve all got those tried and true meals we keep coming back to, whether it\u2019s for the ease, the taste, or even the nostalgia. These meal ideas are healthy, quick, and they involve simple meal prep techniques (batch roasting!) or pantry and fridge staples (eggs! canned beans! frozen veggies!). Get inspired to make one of these RD-approved, healthy meal ideas tonight.\u00a0<\/p>\n\n\n\n

\"healthy<\/figure><\/div>\n\n\n\n
  1. Spicy Sausage and Rice Soup<\/strong><\/a><\/li><\/ol>\n\n\n

    \u201cThis cozy soup is extra wholesome thanks to fiber-rich brown rice, which not only holds up better as it simmers in the pot but lends a wonderful thickness to each spoonful,\u201d says Sheela Prekash<\/a>, RD, recipe developer and food writer. Prekash uses chicken or turkey sausage because it\u2019s leaner than other types of protein<\/a>. \u201cI always serve big bowlfuls with a simple green salad. I highly recommend making a double batch so that lunch is also taken care of for the week,\u201d she says. Cook once, eat multiple times\u2014that\u2019s hard to beat, right?\u00a0<\/p>\n\n\n\n

    \"c\"<\/figure><\/div>\n\n\n\n
    1. Olive Oil-Braised White Beans<\/strong><\/a><\/li><\/ol>\n\n\n

      Another fantastic dish Prekash makes can probably be put together by ingredients you have in your pantry: olive oil braised white beans.\u00a0<\/p>\n\n\n

      \u201cBraised white beans are not only wholesome, cheap, and pantry-friendly, they’re totally hands-off,\u201d she says.<\/p>\n\n\n

      Cook them covered in the oven on low with olive oil and some seasonings to get them tender and flavorful. Eat them as they are, if you like, or treat them as part of your meal prep for the week. \u201cToss them with pasta, spoon them over creamy polenta, brown rice, or farro. You can also combine them with sauteed greens, or just pile them on toast for a simple and satisfying meal,\u201d she says.<\/p>\n\n\n\n

      \"healthy<\/figure><\/div>\n\n\n\n
      1. Crispy Tofu Bowl<\/strong><\/a><\/li><\/ol>\n\n\n

        \u201cI’ll usually roast a big batch of veggies, cook a grain in my rice cooker for ease, and make a quick batch of my\u00a0crispy air fryer tofu<\/a>\u00a0or\u00a0baked tofu<\/a>,\u201d says Alex Caspero, RD, one of HUM\u2019s nutritionists, and chef behind Delish Knowledge<\/a>.\u00a0\u201cAny type of sauce works! I love bottled dressing and sauces for simplicity, or I’ll make a batch of my\u00a0creamy jalapeno sauce<\/a>\u00a0to drizzle on top.\u201d<\/p>\n\n\n\n

        \"healthy<\/figure><\/div>\n\n\n\n
        1. Black Bean Tacos<\/strong><\/a><\/li><\/ol>\n\n\n

          \u201cWe eat a LOT of tacos in my house\u2014they are one of the few meals that my two toddlers go nuts for and everyone enjoys customizing them with various toppings,\u201d Caspero says. One of the recipes Caspero has on constant rotation is her 10-minute black bean tacos. They\u2019re made for lazy weeknights: All you need are a can of black beans, salsa, and taco seasoning.\u00a0<\/p>\n\n\n\n

          \"healthy<\/figure><\/div>\n\n\n\n
          1. Vegan Lentil Tacos<\/strong><\/a><\/li><\/ol>\n\n\n

            Another one of Caspero\u2019s favorites? Vegan lentil tacos. If you\u2019re short on time, Caspero says this recipe is a life-saver. \u201cI’ve adapted them for the\u00a0Instant Pot<\/a>\u00a0on nights that I don’t have a lot of time to throw dinner together; grab lentils, seasoning, salsa, and broth and dinner is ready in just 15 minutes,\u201d she says. Caspero also loves this recipe because lentils (and black beans) are packed with plant-based protein and fiber<\/a>. \u201cConsidering that one in 10 Americans don’t meet the recommended amount of fiber each day, adding in beans is an easy way to hit fiber targets,\u201d\u00a0she says.<\/p>\n\n\n\n

            \"healthy<\/figure><\/div>\n\n\n\n
            1. 20-Minute Vegan Pasta<\/strong><\/a><\/li><\/ol>\n\n\n

              Another favorite? Caspero\u2019s\u00a0easy 20-minute vegan pasta. \u201cSaute shallots and garlic with red pepper flakes until softened, then add in spinach and pasta,\u201d Caspero says. \u201cThe trick is tossing undercooked pasta with the sauce and reserved pasta water to create a silky, glossy, pasta that tastes like you got it at a restaurant.\u201d<\/p>\n\n\n\n

              \"healthy<\/figure><\/div>\n\n\n\n
              1. Sheet Pan Chicken Sausage Fajitas<\/strong><\/a><\/li><\/ol>\n\n\n

                \u201cOne of my go-to meals to get dinner on the table in 20 minutes or less is Sheet Pan Chicken Sausage Fajitas. Chicken sausage is a super convenient protein to rely on, especially on busy nights,\u201d says Chelsey Amer, RD, one of HUM\u2019s nutritionists, and founder of Chelsey Amer Nutrition<\/a>. It comes together fast: just toss together onions and peppers with some oil and spices, along with the chicken sausage. \u201cIt all bakes on one sheet pan tray, making clean up a breeze too,\u201d Amer says. \u201cYou can make dinner extra-fun by adding a variety of toppings like salsa, avocado or guacamole, cilantro, or pickled onions,\u201d she says.<\/p>\n\n\n\n

                \"healthy<\/figure><\/div>\n\n\n\n
                1. Frozen Veggie Stir Fry<\/strong><\/li><\/ol>\n\n\n

                  Amer also loves making a stir fry on busy nights. \u201cI rely on frozen stir fry vegetable blends so I don’t have to do any chopping,\u201d she says. \u201cSaute the vegetables, then add soy sauce or a store-bought\u00a0stir fry sauce, and add any protein you have available; I find tofu or shrimp to be the easiest.\u201d Amer likes to serve the stir-fried veggies and protein with a whole grain, like microwavable rice or quinoa.<\/p>\n\n\n\n

                  \"healthy<\/figure><\/div>\n\n\n\n
                  1. Weeknight Frittata<\/strong><\/li><\/ol>\n\n\n

                    For a dish that feels fancy, but can still be done in 30 minutes, Amer likes frittatas. \u201cIt’s so easy to whip up a quick frittata: Mix together\u00a0eggs, milk, veggies, and cheese, then cook until set,\u201d she says. \u201cServe with toast, or if you have a few extra minutes, roasted potatoes.\u201d<\/p>\n\n\n\n

                    \"healthy<\/figure><\/div>\n\n\n\n
                    1. Sheet Pan Salmon Teriyaki<\/strong><\/li><\/ol>\n\n\n

                      Gaby Vaca-Flores<\/a>, RDN, education specialist at HUM is a big fan of the sheet pan. Her favorite recipe involves Asian flavors and salmon to make salmon teriyaki. \u201cBake the salmon fillets marinated in low-sodium teriyaki sauce alongside broccoli or trimmed asparagus for 15 minutes,\u201d she says. \u201cThis dish is best served with a side of steamed rice.\u201d On very busy days, Vaca-Flores uses microwavable sticky rice. (Pro tip: Frozen rice saves time, too!)<\/p>\n\n\n\n

                      \"healthy<\/figure><\/div>\n\n\n\n
                      1. Chicken Casserole<\/strong><\/li><\/ol>\n\n\n

                        Another dish Vaca-Flores likes to make during the week is an old-school classic: <\/strong>chicken casserole. \u201cIt\u2019s essentially a mixture of chicken (or the protein that I have on hand), root veggies (like potatoes and carrots or a bag of frozen veggies) with a can of low-sodium condensed cream of mushroom soup, all seasoned to taste,\u201d she says. \u201cI like this recipe because the prep is minimal and the oven does the bulk of the work.\u201d Added bonus: The leftovers make a tasty and healthy lunch the next day.\u00a0<\/p>\n\n\n\n

                        \"healthy<\/figure><\/div>\n\n\n\n
                        1. Taco Bowl<\/strong><\/li><\/ol>\n\n\n

                          Everyone loves tacos, but deconstructing them by serving them as a taco bowl is an inventive way to switch up your weekly meal rotation. \u201cIn the spirit\u00a0of keeping things quick and simple, my taco bowl consists of cooked ground turkey (seasoned with taco\u00a0mix), shredded lettuce, corn, crushed tortilla chips, and a dollop\u00a0of store-bought or homemade salsa,\u201d Vaca-Flores says.\u00a0<\/p>\n\n\n\n

                          \"healthy<\/figure><\/div>\n\n\n\n
                          1. Stuffed Chili Potatoes<\/strong><\/li><\/ol>\n\n\n

                            Stuffed potatoes topped with chili featuring black beans and kidney beans are always on the table for Samaria Grandbery, MS, RD, one of HUM\u2019s nutritionists, and founder of Feeding the Root<\/a>, who admits she\u2019s not much of a cook. \u201cI always try to add some veggies, like onions and peppers for some extra color, fiber, and nutrients.\u201d Sometimes she may also add ground turkey into her chili.<\/p>\n\n\n\n

                            \"healthy<\/figure><\/div>\n\n\n\n
                            1. Sweet Potato and Kale Scramble<\/strong><\/li><\/ol>\n\n\n

                              Speaking of potatoes, Grandberry also likes to roast sweet potatoes with cumin, nutmeg, and pepper, and then toss them with cooked ground turkey. \u201cI cook the turkey on the stovetop with onions and garlic and then toss that with the potatoes and kale to make a sweet potato and kale scramble.\u201d Sometimes she likes to add quinoa or rice on the side.<\/p>\n\n\n\n

                              \"healthy<\/figure><\/div>\n\n\n\n
                              1. Salmon and Sweet Potatoes<\/strong><\/li><\/ol>\n\n\n

                                Grandberry also relies on frozen fish for busy weeknight dinners. \u201cIf I\u2019m out late or working through dinner, I can cook some salmon and sweet potatoes pretty quickly,\u201d she says. She says it comes together even faster if the potatoes or rice are cooked ahead of time and just need to be reheated.\u00a0<\/p>\n\n\n\n

                                \"healthy<\/figure><\/div>\n\n\n\n
                                1. Pesto Shrimp Pasta<\/strong><\/li><\/ol>\n\n\n

                                  Another one of Granberry\u2019s super-speedy weeknight shortcuts relies on frozen shrimp and jarred pesto. \u201cI\u2019ll do frozen shrimp with pasta and mix that with pesto,\u201d she says. Add a green salad if you like.<\/p>\n\n\n\n

                                  \"healthy<\/figure><\/div>\n\n\n\n
                                  1. Powergreens Salad<\/strong><\/li><\/ol>\n\n\n

                                    Fresh, uncomplicated salads are also a favorite of Grandberry. \u201cI\u2019ll toss together kale, arugula, spinach, and green leaf lettuce, and then top it with some roasted chickpeas I toss in the skillet with cumin and chili powder,\u201d she says. \u201cThen, based on the direction I want to take the salad, I might add pumpkin or sunflower seeds for more nutrition.\u201d\u00a0<\/p>\n\n\n\n

                                    \"healthy<\/figure><\/div>\n\n\n\n
                                    1. Breakfast<\/a> for Dinner<\/strong><\/li><\/ol>\n\n\n

                                      \u201cI tend to rely on breakfast for dinner a lot,\u201d says Jess Bippen, RD, one of HUM\u2019s nutritionists, and creator of Nourished by Nutrition<\/a>. <\/strong>\u201cScrambled eggs, sauteed veggies (or pre-roasted veggies from meal prep, avocado toast on gluten-free or sourdough bread and berries is balanced with protein, fat, and fiber-rich carbohydrates and provides a variety of nutrients.\u201d Bippen says this is one of her favorite meals because she knows even the picky eaters in her family will eat it.<\/p>\n\n\n\n

                                      \"healthy<\/figure><\/div>\n\n\n\n
                                      1. Sheet Pan Dinners<\/strong><\/li><\/ol>\n\n\n

                                        Bippen is also a fan of sheet pan dinners. \u201cMy go-to is roasting two sheet pans of veggies: Broccoli, cauliflower, Brussels sprouts on one tray and sweet potatoes and carrots on the other,\u201d she says. \u201cI spray them with avocado oil, season with salt and pepper, and roast them at 425F for about 25-30 minutes.\u201d PSA: The sweet potatoes and carrots take a little longer than the other veggies. She typically serves the veggies with organic rotisserie chicken, pan-seared salmon, baked tofu, a drizzle of tahini, and smashed avocado.<\/p>\n\n\n

                                        (Bippen does another version of this with honey mustard tempeh and veggies<\/a> that\u2019s worth checking out on her blog.)<\/p>\n\n\n\n

                                        \"healthy<\/figure><\/div>\n\n\n\n
                                        1. Green Goddess Avocado Toast<\/strong><\/a><\/li><\/ol>\n\n\n

                                          It seems simple, but avocado toast gets healthy fats<\/a>, fiber, and some protein into your system. For a light dinner, Bippen\u2019s go-to is a Green Goddess Avocado Toast, with cashew cream, hemp seeds, and microgreens. It\u2019s totally vegan, and you can serve it on top of sprouted grain, sourdough, or, if needed, gluten-free toast.<\/p>\n\n\n

                                          \u201cMealtime doesn’t have to be complicated,\u201d Bippen says. \u201cYou can use short-cuts or rely on your favorite quick and easy meals to nourish your body and feel good.\u201d\u00a0<\/p>\n\n\n

                                          Those are words to live by\u2014or eat by!<\/p>\n\n

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                                          \n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"

                                          Looking for healthy weeknight meal inspo? Here are 20 recipes that RDs swear by. We all have to answer the question \u201cwhat\u2019s for dinner\u201d every night of the week, and sometimes we run out of answers. Or, we\u2019re just bored with the answers our fridge and freezer are giving us.\u00a0 To help spark inspiration, we […]<\/p>\n","protected":false},"author":76,"featured_media":29368,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,820],"tags":[1310,369,200,329],"coauthors":[21986],"class_list":["post-29366","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-recipes","tag-dinner","tag-healthy-eating","tag-healthy-recipes","tag-recipes"],"acf":[],"yoast_head":"\n20 Healthy Meal Ideas Dietitians Swear By | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Looking for some easy, healthy meal ideas? Check out these 20 recipes that registered dietitians swear by.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.humnutrition.com\/blog\/nutritionist-meal-ideas\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"20 Healthy Meal Ideas Registered Dietitians Swear By\" \/>\n<meta property=\"og:description\" content=\"Looking for some easy, healthy meal ideas? 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