Healthy habits don’t start and end at the gym – and if you want to lock in gains and stay lean for longer without running yourself ragged with daily workouts, then thinking carefully about what you eat is just as important.

With that in mind, here are some dinner options that will align with your fitness goals, giving you a great mix of energy and nutrition – as well as tasting great and being simple to prep. So don’t bother with a full-blown recipe book purchase – stick around and we’ll inform you on some good staples to add to your weekly pre-workout meal rotation.

Quick and Zesty Turkey Chili

If you’re keen to stay lean, turkey is a better choice than beef thanks to its minimal saturated fat content – with 99% fat-free variants available. It can still set your taste buds atingle, as proved by this chili recipe:

Ingredients

• Ground turkey, 1 lb
• Olive oil, 1 tbsp
• Onion, 1 large (chopped)
• Garlic cloves, 2 (minced)
• Bell pepper, 1 (diced)
• Canned diced tomatoes, 15 oz.
• Kidney beans, 15 oz. (drained and rinsed)
• Corn kernels, frozen or canned, 1 cup
• Chili powder, 2 tbsp
• Cumin, 1 tsp
• Salt and black pepper to taste

Steps

1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and minced garlic - cook until they are soft and translucent (about five minutes).
3. Incorporate the ground turkey into the pot - stir it frequently while breaking it up with a spoon until browned.
4. Mix in the chopped bell pepper along with chili powder and cumin - continue stirring for another couple of minutes to blend the flavors.
5. Pour in the diced tomatoes along with their juice; add kidney beans and corn as well - season with salt and black pepper.
6. Bring everything to a boil then reduce heat to low; let simmer uncovered for about twenty-five minutes, stirring occasionally until thickened.

This dish pairs excellently with whole-grain bread or a small side salad for an added fiber boost. Of course if you’d rather save the time on buying ingredients separately, then ordering home-cooked solo meal kits is a good alternative – and offers you all sorts of dishes similar to this which provide nutrition and flavor.

Savory Spinach and Quinoa Salad

For people who’d prefer to eat a plant-based diet, which can cut your carbon footprint by 75%, this salad is both sumptuous and ethically sound. Here’s how to make it:

Ingredients

• Quinoa, 1 cup (uncooked)
• Fresh spinach, 3 cups (chopped)
• Cherry tomatoes, 1 cup (halved)
• Cucumber, 1 medium (diced)
• Feta-style vegan cheese, 1/2 cup (crumbled)
• Olive oil, 3 tbsp
• Lemon juice, from 1 lemon
• Salt and pepper to taste

Steps

1. Rinse quinoa under cold water until the water runs clear.
2. In a saucepan over medium heat - bring two cups of water to boil then add quinoa.
3. Reduce heat to low - cover and let simmer for about fifteen minutes, or until all the liquid is absorbed.
4. Remove from heat - let it sit covered for five minutes then fluff with a fork and allow to cool slightly.
5. In a large bowl, combine the cooked and now cooled quinoa with chopped spinach, cherry tomatoes, cucumber, and vegan feta cheese. There are all sorts of plant-based cheese products out there, so don’t just stop at this option if it interests you.
6. Whisk together olive oil and lemon juice in a small bowl; season with salt and pepper.
7. Pour the dressing over the salad ingredients in the large bowl; toss gently to mix everything together evenly.

This refreshing dish can be enjoyed as a main course or paired alongside grilled chicken or fish for extra protein if you’re not committed to plant-based eating quite yet – whichever way you prefer it, the impact will be the same!

Hearty Lentil Soup

Soup is superb for all sorts of reasons – and while it might not seem like an obvious pre-workout meal, there’s a lot to recommend about this particular lentil-based option. It’s particularly useful for those who’ve created their own custom fitness regime. To make it you’ll need to acquire and prep the following:

Ingredients

• Dry green lentils, 1 cup
• Carrots, 2 medium (diced)
• Celery stalks, 2 (diced)
• Onion, 1 large (chopped)
• Garlic cloves, 3 (minced)
• Vegetable broth, 4 cups
• Diced tomatoes (canned), 14 oz.
• Olive oil, 2 tbsp
• Thyme, 1 tsp (dried)
• Salt and pepper to taste

Steps

1. Rinse the lentils in cold water and set aside.
2. Heat the olive oil in a large pot over medium heat.
3. Add carrots, celery, onion, and minced garlic - then sauté until the vegetables are tender – again, about five minutes will do the trick.
4. Stir in the rinsed lentils along with vegetable broth and diced tomatoes.
5. Season with dried thyme – along with the salt and pepper.
6. Bring to a boil then reduce heat to low; simmer for approximately thirty-five minutes or until lentils are soft.

Serve this comforting soup hot right at home – or add it to a thermos flask and take it with you, whether to the office or the gym!

Final Thoughts

These meal ideas are delicious, versatile and more than nutritious enough to fuel you for whatever challenges you face – keeping you lean and full of beans – often literally!