10-Minute Dinners: 8 Healthy Recipes for Athletes

December 21, 2012 | Kait Fortunato

Must See Nutrition Videos

After “healthy” and “delicious,” my two favorite words describing any meal are “simple” and “fast.” We’d all have healthier eating habits if we spent our weekends planning, chopping and cooking, but for most of us, that’s just not realistic. On many days, you’re going to be at practice late, or come home tired and be tempted to order take-out or scarf a couple of bowls of cereal.

At times like these, you can turn to these 10-minute dinner recipes. They’re nutritionally potent yet easy to cook. Best of all, even the most inexperienced cook can whip them up in–you guessed it—10 minutes or less. So if you want to stay on track after a long day, stock your fridge and pantry with the ingredients of these healthy 10-minute dinners.

Sweet Potato Egg Boat

A microwaved sweet potato makes a sturdy, healthy carbohydrate base for eggs and spinach. Soften up the sweet potato in the nuker. While the sprout cooks, scramble the eggs with some spinach on the stovetop with a bit of garlic and olive oil. Place the egg mixture atop the potato, and voila! You’re ready to set sail aboard the S.S. Powerfood.

English Muffin Pizza

This is a great meal—especially for children—that allows you to use leftover vegetables and protein (chicken, ground turkey, etc.). Combine with sauce and cheese and cook in the oven.

Turkey or Veggie Burgers

Healthy frozen varieties of these burgers can be microwaved or cooked on the stove in less than 10 minutes. Pair with a serving of microwavable frozen veggies or throw the patty on top of a salad.

Gordon's Frozen Fish Fillets

Most frozen food items should be left on ice indefinitely, but Gordon's has a line of grilled fish that makes a great backup plan for dinners on the go. The fish is low in calories, high in omega-3s, gluten-free and low in sodium. Wrap the fish in a whole-wheat tortilla and add a little salsa to build a delicious fish taco.

Rotisserie Chicken Stir Fry

While rotisserie is not the healthiest form of chicken, simply removing the skin drastically improves its nutritional value. Stir-fry it with some microwavable brown rice and frozen broccoli.

Paninis

Sandwiches can get boring after awhile, but simply grilling them on the stove or a George Foreman grill can make a simple turkey and cheese taste like a delicious quesadilla. Use lean meats like turkey and ham, and add whatever healthy condiments and toppings you like. Avocado and sun-dried tomatoes are two of my favorites.

Omelets

Eggs are an incredibly easy, healthy source of protein. Most people associate them with breakfast, but there’s no wrong time to eat these powerfully nutritious nuggets. An omelet makes a great dinner option. Simply mix in whatever veggies and protein you have available and serve with whole wheat toast.

Black Beans and Rice

Keep cans of low-sodium black beans in your pantry for a quick dose of protein that pairs well with individual servings of brown rice. Add a nutritious boost to the mix with frozen veggies, and top with plain yogurt for even more protein.

They're not all 10-minute dinners, but my STACK Meals of the Month provide you with quick, healthy meal ideas. Check out some of my recent recipes:

Kait Fortunato
- Kait Fortunato is a registered dietitian at Rebecca Bitzer & Associates, a large and experienced nutrition practice in Maryland. She focuses on individualized nutritional recommendations...
Kait Fortunato
- Kait Fortunato is a registered dietitian at Rebecca Bitzer & Associates, a large and experienced nutrition practice in Maryland. She focuses on individualized nutritional recommendations...
Must See
Abby Wambach Will Do Whatever It Takes
Views: 4,501,997
Antonio Brown Juggles 3 Footballs
Views: 1,205,362
Why You Should Never Doubt Colin Kaepernick
Views: 20,560,739

Featured Videos

Get in Shape for Baseball With Austin Adams' Metabolic Conditioning Circuit Views: 2,339
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 7,008
Eastbay Path to the Pros Episode 4: Skill Training Views: 326,774
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Paul Rabil's Box Jumps
Views: 848,643
Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,963
Colin Kaepernick's Core Workout
Views: 883,074
Abby Wambach Will Do Whatever It Takes
Views: 4,501,997
Dwyane Wade Jumps Onto a 42" Box
Views: 10,741,081

Load More
More Cool Stuff You'll Like

Make Gains With This Post-Workout Shake Recipe

Easy Thanksgiving Leftover Meals

3 Recipes to Spice Up Chocolate Milk

5 Non-Boring Ways to Eat Eggs

3 Protein-Packed Peanut Butter Recipes

Protein-Packed Smoothies Without Protein Powder

Mix It Up With These High-Protein Meatloaf Muffin Snacks

5 Non-Boring, Easy and Healthy Canned Tuna Recipes

3 Power-Packed Milkshakes to Boost Recovery

Start Your New Year With These Holiday-Inspired Smoothies

4 Post-Workout Shakes for Recovery and Building Muscle

5 Non-Boring Ways to Eat Salmon

Lunch Box Special: Tobin Heath's Old-School Pre-Game Favorite

Rate My Breakfast Plate: How Top Trainers' Breakfasts Stack Up

4 Easy Recipe Substitutions for Take-Out Food

3 Summer Shakes That Boost Athletic Performance

Kait's Meal of the Month: Roasted Spaghetti Squash

Kait's Meal of the Month: Healthy Chicken Piccata

Gain or Lose Weight With Oatmeal Pancakes

5 Non-Boring Ways to Eat Ground Turkey

7 Delicious Muscle-Building Smoothie Recipes

Simply Roasted Sweet Potato Recipes

5 Quick and Easy 5-Ingredient Recipes

Fuel Your Next Run With This Homemade Energy Bar

'Ultimate Oatmeal' Recipe For Runners

A Better Baked Ziti

Healthy Snack Recipes for Hungry Athletes

Recipe Makeover: Healthy Stuffed Mushrooms

Kait's Meal of the Month: Crock Pot Beef Stew

6 Delicious and Healthy Overnight Oatmeal Recipes

STACKletes Speak: "Healthy" Purple Drink and Fried Chicken

Kait's Meal of the Month: Eggplant Turkey Boats

5 Non-Boring Ways to Eat Sweet Potatoes

5 Healthy Recipes to Start Your New Year

7 Easy-to-Make Recipes for Gluten-Free Snacks

6 Simple Power Recipes for Vegetarian Athletes

3 Holiday Recipes that Won't Ruin Healthy Habits

Quinoa Recipes: A Super-Healthy Grain, 5 Ways

5 Healthy Stuffing Recipes for Turkey Day

Paleo-Friendly Meals for CrossFit Athletes

Cooking for the Cooking-Inept: The Slow Cooker, Explained

A Recipe for Healthy Turkey Burgers

Cure Breakfast Boredom With 3 Simple Healthy 'Boosts'

4 Athlete-Friendly Microwave Meals

Delightful Desserts for the Grill

6 Ways to Liven Up Your Winter Diet With Citrus

Weight Loss and the Mediterranean Style Diet