10 easy and healthy choices for dinner

A balanced dinner should include foods from all three energy sources, carbohydrates, proteins and fats in appropriate amounts.

More specifically, a healthy dinner usually contains vegetables, a small portion of starchy foods or cereals, low to medium fat meats as well as a source of good fatty acids.

Spend only 10-15 minutes of your time making a healthy, quick, nutritious and delicious dinner that the whole family will love.

10 HEALTHY CHOICES FOR DINNER

🥘 Omelet (320-350 kcal)

Ingredients:

• 2 eggs (medium size)
• 1 kg olive oil
• Vegetables (pepper, zucchini, spinach, mushrooms)
• 1 bowl of seasonal salad

🥗 Dakos Salad (300-370 kcal)

Ingredients:

• 1 tomato (medium size)
• 1 kg olive oil
• 2-3 small wholemeal nuts
• 1 piece of feta cheese or cream cheese (matchbox size)

🌮Tortilla Pizza (300-440 kcal)

Ingredients:

• 1 tortilla (medium size)
• 1 tbsp. tomato sauce
• 1-2 slices of low-fat toast cheese
• 3-4 leaves of fresh basil

🥛 Yogurt with fruit or cereals (350-400 kcal)

Ingredients:

• 150-200gr 2% yogurt or 1 handful of whole grain cereals
• 1 small fruit
• 8-10 small almonds

🥗 Quinoa salad with protein (350-450 kcal)

Ingredients:

• 1 cup quinoa (boiled). Make sure you have already cooked the quinoa since the day before or at noon, add the vegetables and protein of your choice
• Balsamic vinegar
• Egg or tuna or chicken or cream cheese
• Fresh onion
• Or cup raw or boiled vegetables
• 1kg olive oil

🌮 Tortilla with cream cheese and vegetables (460 kcal)

Ingredients:

• 1 Tortilla (medium size)
• Cucumber - Grated Carrot
• 2 Pieces Anthotyro Cheese (matchbox size)
• 1-2 slices of avocado

🥗 Lettuce salad with egg (300–460 kcal)

Ingredients:

• 1/2 boiled or poached eggs
• 1 bowl of seasonal salad
• 2/3 small wholemeal nuts
• 1kg olive oil

🥣 Trachanas soup (300-400 kcal)

Ingredients:

• 1 / 1.5 cup of trachana
• 1tbsp. olive oil
• 30gr cheese
• Water

🍢 Chicken souvlaki with salad (400–500kcal)

Ingredients:

• 2 chicken straws
• 1 bowl of seasonal salad
• 1 wholemeal pie (oily)
• 1kg olive oil

🥣 Soup (310–350 kcal)

Ingredients:

• 1 small potato
• 1 small zucchini
• 1 small carrot
• ½ tomato
• Celery
• 2 tbsp. olive oil

_Advice:

Alcohol and caffeine where they tend to stimulate the body and can cause possible sleep problems. (If you are sensitive to these substances leave at least 6 hours between eating and sleeping as they may prevent you from falling asleep.)

^{Do not forget}

Enjoy your food! Food is not only necessary but also the enjoyment of moments, tastes, brings family and friends closer by building healthy relationships.

In collaboration with Nutritionist - Dietitian Thalis Panagiotou