Easy, Fresh Dinner Meals Using Just the Microwave | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

6 Easy, Fresh Dinners Using Just the Microwave

April 5, 2013 | Kait Fortunato

Must See Nutrition Videos

We've all had to rely on frozen meals at times. Although we can't discredit all frozen foods as unhealthy, many are loaded with sodium, artificial preservatives and trans fats. (See How to Make Flavorful Meals Without Excess Fat, Sugar and Sodium.) Plus, due too their extremely small portion size,  they often leave us licking the container, hungry for more.

Next time you're starving and need a meal in a flash, ditch the artificial meal and use your microwave. It's not just for warming leftovers. The following recipes will show you how it's possible to create something tasty and healthy in less than 10 minutes. (Got a little more time: 10-Minute Dinners: 8 Healthy Recipes for Athletes.)

Sweet Potatos and Scrambled Eggs

Sweet potatoes are easy to cook and are a no-brainer nutritionally. I'll bet you didn't know you can scramble eggs in the microwave also. To make a sweet potato in the microwave:

  • Poke a few holes in it with a fork before rinsing the outside and wrapping it in a paper towel
  • Microwave for five to six minutes or until soft
  • Slice open and serve

For scramble eggs in the microwave, follow this video:

Bonus: Mix some spinach in with the egg or simply top your steaming sweet potato with a handful of fresh spinach.

Frozen Veggie Burgers

Some vegetable burgers are more processed than wholesome, but I love the fact that you can cook them in the microwave for a quick source of vegetarian protein. Make sure to check the list of ingredients so you feel comfortable with what you will be eating. Remember, the fewer ingredients the better. One of my favorites are all-natural Dr. Praegar's vegetable burgers.

Gorton's Fish Filets

Although fresh is always better, seafood can be expensive. This is one of my favorite frozen seafood items. Easy and delicious, Gorton's fish filets are microwaveable but without artificial preservatives. For a frozen meal, they are pretty healthy, as they are gluten-free, all natural, and filled with Omega 3's.

Pair them with some steamed vegetables or a side salad and a baked potato or sweet potato (use the above cooking method for either variety.)

Steamed Vegetables and Black Beans

Steam-in-a-bag vegetables are the answer to quick and healthy meals. They're much better for you than high sodium canned vegetables. For a festive, easy meal, pop a bag in the microwave and pair your veggies with rinsed black beans and a scoop of plain yogurt or salsa.

English Muffin Pizzas

Although frozen pizza bites and pizza rolls are not my first choice for a healthy meal, a "home-made" microwave pizza is a great alternative.

  • Top a whole wheat English muffin with tomato sauce
  • Sprinkle cheese and any vegetables you have on hand (some of my favorites are spinach, broccoli and mushrooms)
  • Microwave until warm

Open-Faced Tuna Melt

Tuna is an easy form of protein, but when you eat it in salads or sandwiches all the time, it can get boring. Take it up a notch by microwaving an open-faced tuna sandwich with a slice of Swiss cheese for a homemade tuna melt.

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...
More Cool Stuff You'll Like

Fuel Up Fast With 4 Smoothies From the New York Giants

5 Ways Junk Food Can Mess With Your Head

Tips for Healthy Weight Gain

11 Food Services That Deliver Ready-Made Nutritious Meals

5 'Healthy' Side Dishes That Are Worse Than French Fries

How Undereating Can Make You Gain Weight

You Should Eat the Peel of These 12 Fruits and Vegetables

7 Foods That Are Ruining Your Workouts

9 Athlete-Approved Peanut Butter Sandwiches

The Cheat Meal Day: Why It's Not So Smart

Spice Up Your Healthy Cooking With These Lively Combos

The Case for Red Meat

5 Foods That Are Stunningly High in Sodium

Healthy (and Unhealthy) BBQ Ideas For Athletes

4 'Bad Foods' That Might be Good for You

Living Near Fast Food Could Increase Your Odds of Obesity

Salad Showdown: Which Greens Are the Healthiest?

10 Athlete-Approved, High-Protein Healthy Cereals

12 Foods Every Athlete Should Eat

Brown Rice vs. White Rice: Does It Really Matter?

A Sneaky Food Additive Athletes Should Avoid

How to Deal With Your Sugar Cravings

6 Eating Mistakes That Undo Your Workouts

The 6 Worst Foods for Athletes

5 'Good Foods' That Might Be Bad for You

Where the Paleo Diet Falls Short

5 Protein-Packed Recovery Shakes

5 Healthy Foods That Got a Bad Rap

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

Diet Changes: 5 Tips to Help You Stick to Your Plan

5 Non-Boring Ways To Eat Chicken

5 Delicious Ways to Make Junk Food Less Junky

The Boston Cannons'

Terrible Toppings: The 5 Worst Things We Put on Food

Why You Need Dietary Fiber

5 Nutritional Power Combos for Athletes

10 Easy Ways to Eat Real Food

Are You Eating Too Much Protein?

5 Ways to Fuel Your Early Morning Workout

How Friends and Family Affect Your Food Choices

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

Healthy Makeovers for 3 Classic Meals

The Healthiest (And Unhealthiest) Ways to Eat Chicken

3 Nutrition Mistakes Endurance Athletes Make and How to Fix Them

How to Eat Organic Without Breaking the Bank

Small Change, Big Difference: 5 Foods You Should Buy Organic

Load Up on These Foods at Your Backyard Barbecue

3 Fruits and 3 Vegetables Athletes Must Eat

The Best Foods for Digestive Health