Easy, Fresh Dinner Meals Using Just the Microwave | STACK
X

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...
Must See
Abby Wambach Will Do Whatever It Takes
Views: 2,972,822
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 34,427,980
Antonio Brown Juggles 3 Footballs
Views: 1,176,187

Featured Videos

Dwight Howard Ab Workout Views: 62,672
John Wall Elbow-to-Elbow Shooting Drill Views: 186,618
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,880
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

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,427
Dwight Howard Stays in the Gym All Night
Views: 4,006,048
Allyson Felix Explains How To Choose a Coach
Views: 8,690,635
Charging Ground Balls With Skip Schumaker
Views: 29,573
Antonio Brown Juggles 3 Footballs
Views: 1,176,187

Load More
More Cool Stuff You'll Like

4 'Bad Foods' That Might be Good for You

As nutritionists, we learned in Nutrition 101 that unsaturated fats are the "good" fats whereas saturated fats are the "bad" ones. For years we were...

How Undereating Can Make You Gain Weight

12 Foods Every Athlete Should Eat

The Best Foods for Digestive Health

Healthy (and Unhealthy) BBQ Ideas For Athletes

Spice Up Your Healthy Cooking With These Lively Combos

5 Non-Boring Ways To Eat Chicken

The Boston Cannons'

3 Fruits and 3 Vegetables Athletes Must Eat

The Healthiest (And Unhealthiest) Ways to Eat Chicken

5 Ways to Fuel Your Early Morning Workout

6 Eating Mistakes That Undo Your Workouts

Living Near Fast Food Could Increase Your Odds of Obesity

5 Delicious Ways to Make Junk Food Less Junky

How Friends and Family Affect Your Food Choices

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

Load Up on These Foods at Your Backyard Barbecue

5 Protein-Packed Recovery Shakes

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

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

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

Why You Need Dietary Fiber

Fuel Up Fast With 4 Smoothies From the New York Giants

The Grain Guide: How and Why to Use 8 Healthy Whole Grains

A Sneaky Food Additive Athletes Should Avoid

How to Deal With Your Sugar Cravings

5 Nutritional Power Combos for Athletes

Terrible Toppings: The 5 Worst Things We Put on Food

5 'Good Foods' That Might Be Bad for You

Are You Eating Too Much Protein?

6 Healthy Foods You're Overeating

5 Healthy Foods That Got a Bad Rap

5 Ways Junk Food Can Mess With Your Head

5 Foods That Are Stunningly High in Sodium

11 Food Services That Deliver Ready-Made Nutritious Meals

The Case for Red Meat

Salad Showdown: Which Greens Are the Healthiest?

Where the Paleo Diet Falls Short

Healthy Makeovers for 3 Classic Meals

7 Foods That Are Ruining Your Workouts

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

The 6 Worst Foods for Athletes

You Should Eat the Peel of These 12 Fruits and Vegetables

10 Easy Ways to Eat Real Food

9 Athlete-Approved Peanut Butter Sandwiches

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

How to Eat Organic Without Breaking the Bank

10 Athlete-Approved, High-Protein Healthy Cereals

Healthy Eating at Restaurants: Decoding a Diner Menu