High Performing Meal Options: Dinner
If you missed the last article in this series, check it out here…High Performing Meal Options: Lunch.
And if you didn’t read the first article in the series make sure to check that out so you have a quick understanding of how many calories you want to shoot for to according to your goals, as well as a brief description of what Carb Cycling is, as that will help you maximize the meals within these articles!
And if you want even more recipes than those included in these articles, make sure to check out my wife’s recipe book over at toughmommytips.com.
And if you want even more, check out her meal plan which you can find here…7 Day Challenge and Meal Plan
Ok, it’s time for the High Performing Dinner options…enjoy!
Pistachio (or oatmeal) Crusted Chicken Tenders
Chicken tenders…what a classic.
Unfortunately most chicken tenders are breaded and fried, which isn’t the best preparation method when it comes to a high performing meal options.
But we’ve got you covered 🙂
To make your chicken fingers I’m going to refer you to Jamie’s recipe book.
Download it here…Tough Mommy Tips Recipe Book
It is the first recipe under the “For the Family” section…they are awesome!
Lemon Chicken and Cauliflower Rice Stir Fry
I’m a huge fan of stir fry!
It is super easy to construct, and provides you with all of the major nutrients you need to support a lean, strong and healthy body.
While stir fry is awesome, the two components of stir fry that can create a nutritional “issue” are the sauce, and an excessive amount of rice.
Many sauce options contain high amounts of sugar.
And while rice isn’t a “bad” option, if we consume a lot of rice, especially at a point in the day when we haven’t recently trained, the excess amount of carbohydrates will be stored as body fat rather than muscle glycogen.
So, to create a superior stir fry, all you need to do is whip up your own sauce, and replace some (or all) of the rice with a lower carb option like cauliflower rice!
How to make this stir fry:
- Cut your broccoli and bake it in the oven until crispy…spraying a little olive oil on it helps. We usually put it in the oven for 15-20 minutes at 400 degrees, but it depends on the crispiness factor you are going for. Set aside when done.
- Cut your chicken into small chunks and cook it in a pan on the stove top with a little salt and pepper, and set aside.
- Cook your cauliflower rice according to package directions.
- Next, it is time to make your sauce…in a bowl whisk together 1/4 vegetable broth, 1.5 tbsp lemon juice, 2.5 tbsp pure maple syrup, 1 tbsp rice vinegar, 1 tsp minced garlic, 1/8 tsp salt, 1/8 tsp ginger powder. Then whisk in 2 tsp corn starch.
- Put the heat to medium and pour in the sauce mixture, stirring frequently until it thickens…it thickens pretty quickly.
- Once the sauce is done add the cauliflower, chicken and broccoli to the pan, stir together and serve.
Chicken Noodle Soup
There may be nothing better than a bowl of delicious chicken noodle soup, especially on a cold winter day, or when you aren’t feeling 100%.
And when it is a “healthed” up version, it is even better! This version uses more chicken and veggies and a little less noodles 🙂
Here is how to make this healthy chicken noodle soup:
- In a large pot or Dutch oven, heat a little olive oil and cook 2lbs of chicken seasoned with oregano, salt and pepper. Cook until golden brown on both sides…about 7-8 minutes per side. Remove and let cool.
- Add a little more oil to the pan and then chop and add 1.5 large onion, 5 carrots and 5 stalks of celery. Cook them until they begin to soften, about 5 minutes. Then add in 2-3 cloves of minced garlic and cook for about a minute.
- Add 5 cups of chicken broth and 3 cups of water, 1 bay leaf and a small bunch of fresh thyme. Bring to a boil and then let simmer for 15 minutes. Season with salt and pepper to your liking.
- Increase the temperature again to bring to a boil and then add in your noodles (10-12 oz of noodles). We like to go for noodles that are made from beans / legumes as a nice alternative, but if you want the classic egg noodles that is fine.
- Cook until the noodles are tender (6-8 minutes) and then discard bay leaf before adding in the chicken. Let sit for a few minutes then enjoy!
Homemade Buffalo Chicken Pizza
I love pizza.
I love buffalo chicken.
So I freakin’ LOVE buffalo chicken pizza!
But again, the classic version is not the best when it comes to keeping your health, fitness and performance on the right track.
So here is a better option!
I’m not going to “re-invent the wheel” here, and instead I’m going to reference you to Jamie’s article on this very recipe.
Check it out here, and enjoy…Healthy Buffalo Chicken Pizza
Easy Bake Meatballs and Zoodles
Meatballs and pasta are another amazing classic!
And once again, this classic can be made a bit better just by replacing the noodles with “zoodles” or noodles that are made from zucchini (you could also get spaghetti squash noodles, or another vegetable alternative).
Once again, I’m going to refer you to a favorite recipe for the meatballs, and then all you need to do is cook up your zoodles, add the meatballs to some sauce, and you are good to go.
Here is the meatball recipe…Baker By Nature Meatballs.
Enjoy with a salad on the side for some extra nutrition 🙂
That’s a Wrap!
So there you have it, high performing dinner options to wrap up this article series.
Refer to these articles, and Jamie’s recipe book, whenever you need a new and delicious recipe that supports your training and overall health and performance goals!