🌙 Power Up Your Evenings: Healthy Dinners That Hit Different

When the sun sets, your goals don’t. That’s why every dinner on 1ON1.FIT is more than just a meal—it’s a mission. Packed with lean protein, vibrant veggies, and smart carbs, these dishes are built to fuel recovery, sharpen focus, and keep cravings in check. Whether you’re winding down after a workout or prepping for tomorrow’s grind, these low-calorie plates deliver high-impact nourishment without the fluff.

No bloating. No guilt. Just clean, satisfying meals stacked with goodness and designed to help you sleep better, recover faster, and wake up stronger.

Because your journey doesn’t pause at dinner—it levels up. 💪

Garlic Herb Grilled Chicken with Steamed Broccoli & Quinoa

🥗 Ingredients (1 serving):

  • 1 skinless chicken breast (150g)

  • ½ cup cooked quinoa

  • 1 cup steamed broccoli

  • 1 tsp olive oil

  • 1 garlic clove, minced

  • ½ tsp dried oregano

  • ½ tsp lemon juice

  • Salt and pepper to taste

🥄 Preparation Method:

  1. Season chicken with garlic, oregano, lemon juice, salt, and pepper.

  2. Grill or pan-fry in a non-stick pan with 1 tsp olive oil until cooked through (6–8 mins per side).

  3. Steam broccoli and cook quinoa as per package instructions.

  4. Plate all together and drizzle with remaining lemon and olive oil.

🧠 Nutritional Benefits:

  • High protein content for muscle repair

  • Broccoli boosts immune system with vitamin C

  • Quinoa is a complete plant-based protein and fiber-rich

🔍 Nutritional Value (approx.):

  • Calories: 400

  • Protein: 40g

  • Carbs: 28g

  • Fat: 15g

  • Fiber: 6g

Baked Salmon with Lemon Dill & Roasted Veggies

🥗 Ingredients (1 serving):

  • 1 salmon fillet (150g)

  • 1 cup mixed vegetables (zucchini, bell pepper, carrots)

  • 1 tsp olive oil

  • Juice of ½ lemon

  • ½ tsp dill (fresh or dried)

  • Salt & pepper

🥄 Preparation Method:

  1. Preheat oven to 200°C (400°F).

  2. Place salmon on baking tray, season with lemon, dill, salt & pepper.

  3. Toss vegetables in olive oil, season lightly, and bake beside salmon for 15–20 mins.

🧠 Nutritional Benefits:

  • Salmon is rich in omega-3s and protein

  • Lemon and dill help reduce inflammation

  • Roasted veggies add fiber and antioxidants

🔍 Nutritional Value (approx.):

  • Calories: 430

  • Protein: 36g

  • Carbs: 14g

  • Fat: 25g

  • Fiber: 5g

Turkey Lettuce Wraps with Avocado & Salsa

🥗 Ingredients (1 serving):

  • 120g lean ground turkey

  • 1 tsp olive oil

  • 1 garlic clove, minced

  • ÂĽ red onion, finely chopped

  • 1 tsp cumin or taco seasoning

  • 2–3 large iceberg or romaine lettuce leaves

  • ÂĽ avocado, sliced

  • 2 tbsp fresh salsa

🥄 Preparation Method:

  1. Cook turkey with olive oil, garlic, onion, and seasoning until browned.

  2. Scoop mixture into lettuce leaves, top with avocado and salsa.

  3. Roll or fold to eat like tacos.

🧠 Nutritional Benefits:

  • Turkey is lean and high in protein

  • Lettuce wraps cut out carbs for a light, crisp meal

  • Avocado and salsa add healthy fats and flavor without heaviness

🔍 Nutritional Value (approx.):

  • Calories: 320

  • Protein: 30g

  • Carbs: 7g

  • Fat: 19g

  • Fiber: 4g

Vegetarian Lentil & Sweet Potato Stew

🥗 Ingredients (1 serving):

  • ½ cup dry lentils

  • 1 small sweet potato, cubed

  • ½ onion, chopped

  • 1 garlic clove, minced

  • 1 cup vegetable broth

  • ½ tsp turmeric

  • ½ tsp cumin

  • Salt & pepper

  • 1 tsp olive oil

  • Fresh parsley or coriander to garnish

🥄 Preparation Method:

  1. Heat olive oil in a pot, sauté onion and garlic until soft.

  2. Add lentils, sweet potato, spices, and broth. Bring to a boil.

  3. Lower heat, cover and simmer for 25–30 minutes until lentils are tender.

  4. Garnish and serve hot.

🧠 Nutritional Benefits:

  • Lentils are a great plant-based protein source with iron

  • Sweet potato provides slow-digesting carbs and beta-carotene

  • Turmeric and cumin add anti-inflammatory and digestion-boosting properties

🔍 Nutritional Value (approx.):

  • Calories: 370

  • Protein: 22g

  • Carbs: 40g

  • Fat: 9g

  • Fiber: 10g

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