7 Family Friendly Weeknight Dinner Recipes - Personal Training in Cardiff with Boxfit

August 18th 2015

Posted by Kev Foley, personal trainer, Cardiff at 17:09

Close up of healthy tomato and broccoli omelette (omelet) garnished with chives on a white plate.

We help hundreds of men and women in Cardiff lose weight and inches. Our clients come to us all over Cardiff to lose weight, to improve their fitness, to get lean and to improve their health.

A client recently asked me to share my best tip for losing a lot of fat quickly. She exercises regularly but wanted another way to accelerate her results. Can you guess what I answered? Stop eating unhealthy, high calorie meals.

This is a tough one for most of you. Life, work and family are hectic and time consuming, so the concept of eating a healthy, simply prepared dinner seems completely out of reach.

The truth is that we over-complicate the idea of a healthy dinner.

Here are 7 truly healthy weeknight dinner recipes that are quick and simple to make:

1) Roasted Broccoli & Poached Eggs

Toss chopped broccoli with a little olive oil, sea salt and minced garlic and roast on a baking sheet at 220°C celsius for 25 minutes. Drizzle with lemon juice and serve with poached eggs.

2) Slow Cooker Beef Short Ribs & Sautéed Kale

Brown 8 beef short ribs in a frying pan with coconut oil. Place in a slow cooker with ½ cup coconut aminos (or soy sauce), 1/3 cup coconut palm sugar, ¼ cup apple cider vinegar, 1 tablespoon crushed garlic, 1 tablespoon crushed ginger and ½ teaspoon ground red pepper. Cover and cook on high for 6 hours. Serve with sautéed kale.

3) Super Greens Salad & Roasted Chicken

Combine a mixture of super greens in a large bowl: baby spinach, beet leaves, rocket and kale. Top with sliced, grilled chicken and drizzle with balsamic vinegar glaze.

4) Baked Cod & Shredded Cabbage

Grease a casserole dish with olive oil and scatter 1 cup of chopped coriander over the bottom of the dish. Wash and pat dry 4 cod fillets. Rub the fillets with curry powder, sea salt and sweet paprika. Lay the fillets evenly in the dish, over the coriander. Drizzle the fillets with lemon juice and sprinkle with chopped garlic. Bake for 30 minutes at 180°C. Serve with shredded cabbage.

5) Stir Fried Chicken & Veggies on Cauliflower Rice

Sauté chicken breast, sliced onions and sliced bell peppers in a frying pan with olive oil. Season with sea salt, black pepper and fajita seasoning. Set aside. Cut a head of cauliflower into small pieces and run through a food processor with the shredding attachment. Sauté the shredded cauliflower for 5 minutes in a frying pan with a teaspoon of olive oil. Serve the chicken and veggies on top of the cauliflower rice with a side of soy sauce.

6) Smoked Salmon Omelette & Sliced Tomatoes

Whisk together 3 eggs with a sprinkle of sea salt and black pepper. Cook in a heated frying pan with a teaspoon of olive oil. Line the egg with smoked salmon and a sprinkle of shredded cheese. Fold the egg over the salmon and cheese, and serve with sliced tomatoes.

7) One Pot Chicken & Veggies

In a large frying pan, brown a pound of chicken tenders in olive oil. Season with sea salt, black pepper, dried basil, crushed rosemary, sweet paprika, dried thyme, dried parsley and cumin. Add 4 cups of chopped veggies (courgettes, onion, tomatoes) and 4 cloves of chopped garlic. Cover and simmer for 20 minutes, until tender and fully cooked.

You see, healthy dinners can be quite simple to prepare. Don’t get too hung up on the exact measurements of ingredients and instead focus on combining a handful of quality ingredients together in a delicious way. There’s no such thing as a dinner that’s too simple when nutritious, wholesome ingredients are used.

Don’t forget that a consistent, challenging exercise program is the key to getting and staying fit and lean. If you’ve been dragging your feet about joining one of my programs then today is the day! Call or email and let’s get you booked in for a complimentary consultation.

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Kev Foley is a personal trainer from Cardiff with over 13 years experience, helping over 700 people in Cardiff change their lives and achieve life long health and fitness results. Follow Boxfit on Twitter or find us on Facebook.