It’s common to feel rushed at dinnertime and opt for easy options, such as fast food or frozen meals, even if you’re sharing a meal with just one other person — such as a partner, child, friend, or parent.

如果你渴望品种并希望将你的日常生活增花，很多美味的小批歌晚宴需要很少做准备并且非常健康。

有趣的是，家庭烹制的饭菜与改善的饮食质量相关，家庭用餐导致儿童和青少年的更健康的饮食和减肥（ 1 , 2 ).

Here are 12 nutritious and scrumptious dinner ideas for two.

This quinoa bowl is packed with protein.

In just a 3.5-ounce (100-gram) serving, quinoa provides all of the基本氨基酸, a good proportion of omega-6 fats, and 10% of the Daily Value (DV) for folate ( 3 , 4 , 5 , 6 ).

Chicken is not only low in fat but alsohigh in protein, with 3.5 ounces (100 grams) of breast meat offering 28 grams of protein and 4 grams of fat ( 7 ).

This recipe serves two and is ready in under 30 minutes.

Ingredients:

  • 1 boneless, skinless chicken breast (196 grams), cut into 1-inch (2.5-cm) cubes
  • 1 cup (240 ml) of water
  • 1/2 cup (93 grams) of quinoa, uncooked
  • 2 cups (100 grams) of arugula
  • 1 small avocado, sliced
  • 1/2 cup (75 grams) of cherry tomatoes, halved
  • 2 large eggs
  • 1汤匙（9克）的芝麻籽
  • 1 tablespoon (15 ml) of olive oil
  • salt and pepper to taste

方向：

  1. Season the chicken with salt and pepper to taste.
  2. Bring the water to a boil and add the quinoa. Cover and reduce the heat to medium-low. Cook for 15 minutes or until the water is fully absorbed.
  3. Meanwhile, cook the chicken inolive oilon the stovetop. After the cubes turn brown, remove the pan from heat.
  4. Place 3 inches (7 cm) of water in a pot and bring it to a boil. Reduce the heat to a simmer, place the eggs in, and soft-boil them for 6 minutes.
  5. When done, place the eggs in cold water and let cool. Gently crack the shells, then peel and slice into halves.
  6. Portion thequinoa用芝麻菜，鸡肉，切片的鳄梨，樱桃西红柿，鸡蛋和芝麻籽。
nutrition facts

Per serving ( 8 ):

  • Calories:516
  • Protein:43 grams
  • Fat:27 grams
  • Carbs:29 grams

这个炒饭盘的健康秘密是它实际烘烤了。

Plus,tofuhas been linked to multiple health benefits, including improved fat metabolism, heart health, and blood sugar control ( 9 , 10 , 11 , 12 , 13 ).

This recipe isvegetarian, although you can swap the tofu for chicken or shrimp if you prefer.

It serves two and takes 1 hour to prepare.

Ingredients:

  • 1/2 package (3 ounces or 80 grams) of extra-firm tofu
  • 3 tablespoons (45 ml) of sesame oil
  • 1/2 tablespoon (10 ml) of maple syrup
  • 1/2 tablespoon (10 ml) of apple cider vinegar
  • 1 tablespoon (15 ml) of reduced-sodium soy sauce
  • 1/2 tablespoon (5 grams) of sesame seeds
  • 1 cup (140 grams) of frozen peas and carrots
  • 1 small white onion, diced
  • 1 large egg, whisked
  • 1杯（186克）的白米，蒸
  • 1/4 cup (25 grams) of scallions, chopped

方向：

  1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper. Place the tofu between a couple of layers of paper towel and squeeze out as much water as you can. Dice into 1-inch (2.5-cm) cubes.
  2. In a bowl, mix half of the sesame oil and soy sauce, plus all of themaple syrup, apple cider vinegar, and sesame seeds. Add the tofu and coat well, then place it on the baking sheet and bake for 40 minutes.
  3. 大约30分钟进入烘烤，加热一个小锅，争夺鸡蛋，然后留出来。
  4. 油脂第二大烤盘中,加入鸡蛋,rice, white onion, peas, and carrots. Drizzle with the rest of the sesame oil and soy sauce, then toss all the ingredients to distribute evenly. Sprinkle the scallions on top.
  5. 烘烤7-10分钟，然后从烤箱中取出两张烘烤板。
  6. 混合tofu with the rice before serving.
nutrition facts

Per serving ( 8 ):

  • Calories:453
  • Protein:13 grams
  • Fat:26克
  • Carbs:43 grams

These easy fish tacos not only deliver tropical colors and flavors but also heart-healthy fats, such asomega-9 fatslike oleic acid.

Oleic acid is recognized for its anti-inflammatory and anti-cancer properties. Studies also suggest that it is necessary for proper brain development and function ( 14 , 15 , 16 , 17 ).

This recipe serves two and is ready in under 30 minutes.

Ingredients:

  • 2 tilapia fillets (174 grams)
  • 1 tablespoon (15 ml) of olive oil
  • 3汤匙（45毫升）的石灰汁
  • 1 tablespoon (15 ml) of honey
  • 2 garlic cloves, minced
  • 1 tablespoon (8 grams) of chili powder
  • 1 cup (70 grams) of cabbage, shredded
  • 1 tablespoon (5 grams) of cilantro, chopped
  • 2 tablespoons (32 grams) of low-fat sour cream
  • 1 cup (165 grams) ofmango，切丁
  • 1 small avocado, diced
  • 4 small corn tortillas
  • pinch of cumin, salt, and pepper

方向：

  1. Preheat a grill to medium-high heat. Place thetilapiain a bowl and add the olive oil, lime juice, honey, garlic, cumin, salt, and pepper. Massage the seasonings into the fish and let sit for 20 minutes.
  2. For the slaw, mix the cabbage, cilantro, and sour cream in a separate bowl, adding salt and pepper to taste. Refrigerate for 10 minutes.
  3. Remove the fish from the marinade and grill it for 3–5 minutes on each side. Set the fish aside, then grill the tortillas for a couple of seconds on each side.
  4. Divide the fish equally onto the four tortillas, add the slaw, and top with mango andavocado.
nutrition facts

Per serving ( 8 ):

  • Calories:389
  • Protein:28 grams
  • Fat:74 grams
  • Carbs:45克

With this sweet-potato-and-broccoli chicken, you’ll enjoy a well-balanced meal that includes starchy carbs, lean protein, vegetables, and healthy fats.

It packs a variety of antioxidants, such as vitamin C, anthocyanins, and flavonoids, from its sweet potatoes, onions, broccoli, and cranberries.

Antioxidants是有助于保护身体免受自由基的分子，并与多种健康益处相关联，包括抗癌性质和改善的心脏健康（ 18 , 19 , 20 ,21).

The recipe serves two and is ready in under 30 minutes.

Ingredients:

  • 1 boneless, skinless chicken breast (196 grams), cut into 1-inch (2.5-cm) cubes
  • 2 cups (170 grams) of broccoli florets
  • 1 cup (200 grams) of红薯, cubed
  • 1/2 cup (80 grams) of red onion, chopped
  • 1个大蒜丁香，切碎
  • 1/4 cup (40 grams) of dried cranberries
  • 3 tablespoons (28 grams) of walnuts, chopped
  • 2汤匙（30毫升）的橄榄油
  • salt and pepper to taste

方向：

  1. Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
  2. Combine the broccoli, sweet potato, onion, andgarlic. Drizzle with oil and season with salt and pepper, then toss. Cover with foil and bake for 12 minutes.
  3. 从烤箱中取出，加入鸡肉，再烘烤8分钟。
  4. Remove from the oven once more, add the dried cranberries andwalnuts，并烘烤另外8-10分钟或直到鸡肉煮沸。
nutrition facts

Per serving ( 8 ):

  • Calories:560
  • Protein:35克
  • Fat:26克
  • Carbs:47 grams

This vegetarian meal packs plenty of vegetables and plant-based protein ( 22 ).

It also provides a good source ofiron，它在身体中运送氧气，通常缺乏素食饮食（ 23 , 24 ).

The recipe serves two and is ready in 40 minutes.

Ingredients:

  • 1 small white onion, diced
  • 1杯（128克）的胡萝卜，立方
  • 1 medium zucchini (196 grams), cubed
  • 1个中等甘薯（151克），立方
  • 1茶匙（5毫升）的橄榄油
  • 1 teaspoon of fresh or dried rosemary
  • 1 teaspoon of fresh or dried thyme
  • 1/2 cup (100 grams) oflentils, uncooked
  • 1 cup (240 ml) of vegetable broth or water
  • 1汤匙（15毫升）的香醋
  • 1 tablespoon (15 ml) of honey
  • salt and pepper to taste

方向：

  1. Preheat the oven to 425°F (220°C). Add the onion, carrots,zucchini, and sweet potato to a bowl, drizzle with olive oil, and season with salt and pepper. Mix well.
  2. Spread the veggies on a baking tray, sprinkle with the rosemary and thyme, then bake for 35–40 minutes.
  3. In a pot, bring the蔬菜汤或水煮沸，然后减少到轻微的煨。加入扁豆和盖子。煮20-25分钟或直到招标。
  4. Once everything is cooked, add the veggies and lentils to a large bowl and toss with balsamic vinegar and honey. Mix well before serving.
nutrition facts

Per serving ( 8 ):

  • Calories:288
  • Protein:12 grams
  • Fat:3.5 grams
  • Carbs:56 grams

This meal is packed with protein from the tuna and chickpeas. What’s more, it provides a良好的纤维剂量来自蔬菜，让你感觉满几个小时（ 25 , 26 , 27 ).

食谱有两个，很容易制作。

Ingredients:

  • 1 cup (164 grams) ofchickpeas, cooked
  • 1 can of tuna (170 grams) canned in water, drained
  • 6蛋黄生菜叶
  • 1 medium carrot, chopped
  • 1 small red onion, chopped
  • 1 stalk of celery, chopped
  • 2 tablespoons (10 grams) of cilantro, chopped
  • 1个大蒜丁香，切碎
  • juice from 1 lemon
  • 2 tablespoons (30 grams) of Dijon mustard
  • 1 tablespoon (15 grams) of tahini
  • salt and pepper to taste

方向：

  1. 添加chickpeas to a food processor. Pulse them a few times, but leave a few chunks.
  2. In a bowl, mix the金枪鱼, carrot, onion, celery, cilantro, and garlic. Then add the chickpeas and remaining ingredients — except for the lettuce — and mix well.
  3. 将大约2-3勺混合物放在每个混合物上lettuce leaf在服务之前。
nutrition facts

Per serving ( 8 ):

  • Calories:324
  • Protein:30 grams
  • Fat:9 grams
  • Carbs:33 grams

This delicious salmon-spinach pasta offers a balanced meal loaded with omega-3 fatty acids.

Omega-3 fatsoffer many benefits and have been shown to combat inflammatory conditions and heart disease ( 28 , 29 , 30 ).

The recipe serves two and is ready in under 30 minutes.

Ingredients:

  • 1/2 pound (227 grams) of boneless, skinless salmon
  • 1 cup (107 grams) of penne pasta
  • 1.5 tablespoons (21 grams) of黄油
  • 1 small white onion, chopped
  • 3 cups (90 grams) of spinach
  • 1/4 cup (57 grams) of low-fat sour cream
  • 1/4杯（25克）的巴马干酪，磨碎
  • 1个大蒜丁香，切碎
  • 1汤匙新鲜欧芹，切碎
  • salt and pepper to taste

方向：

  1. Cook the pasta according to package instructions. Meanwhile, sauté the onion in the butter for 5 minutes.
  2. 添加三文鱼and cook for 5–7 minutes, breaking it into flakes while cooking. Add the spinach and cook until wilted.
  3. 添加sour cream,Parmesan cheese, garlic, salt, and pepper. Stir well before adding the cooked pasta and parsley.
  4. Mix thoroughly before serving.
NUTRITION FACTS

Per serving ( 8 ):

  • Calories:453
  • Protein:33 grams
  • Fat:24 grams
  • Carbs:25 grams

This shrimp-and-avocado quinoa bowl delivers a high-protein meal with a good amount of单一饱和脂肪酸(MUFAs).

MUFAs promote healthy levels of blood fats and help increase the availability of fat-soluble vitamins, such as vitamins A, D, E, and K ( 31 , 32 ).

This dish is easy to adjust. You can leave the shrimp out or replace them with your favorite source of protein, such as chicken, eggs, or meat.

食谱有两次，需要20分钟才能制作。

Ingredients:

  • 1/2 pound (227 grams) of raw shrimp, peeled and deveined
  • 1杯（186克）的奎奴亚藜，煮熟
  • half of a medium cucumber, diced
  • 1 small avocado, sliced
  • 1 tablespoon (15 ml) of olive oil
  • 1 tablespoon (14 grams) of butter, melted
  • 2 garlic cloves, minced
  • 1 tablespoon (15 ml) of honey
  • 1 tablespoon (15 ml) oflime juice
  • salt and pepper to taste

方向：

  1. 在黄油和橄榄油中加热煎锅并炒大蒜。添加虾and cook on both sides. Then add the honey, lime juice, salt, and pepper, and cook until the sauce thickens.
  2. In two bowls, divide the quinoa and top with the shrimp, avocado, and黄瓜.
NUTRITION FACTS

Per serving ( 8 ):

  • Calories:458
  • Protein:33 grams
  • Fat:22 grams
  • Carbs:63 grams

“Zoodles” are zucchini noodles, which make an excellent low-carb, gluten-freesubstitute for regular pasta.

蛋白质和来自花生酱的健康脂肪的配方，可以通过促进下滑LDL（坏）和总胆固醇来保护心脏病（ 33 , 34 ).

It’s very easy to make and serves two.

Ingredients:

  • 1 boneless, skinless chicken breast (196 grams), cooked and shredded
  • 1 large zucchini (323 grams), spiralized into noodles
  • 1/2 cup (55 grams) of carrots, shredded
  • 1/2 cup (35 grams) of red cabbage, shredded
  • 1个小甜椒，切片
  • 2 tablespoons (27 ml) of sesame oil
  • 1 teaspoon of minced garlic
  • 3 tablespoons (48 grams) of花生酱
  • 2 tablespoons (30 ml) of honey
  • 3 tablespoons (30 ml) of reduced-sodium soy sauce
  • 1 tablespoon (15 ml) of rice vinegar
  • 1 teaspoon of fresh ginger
  • 1 teaspoon of hot sauce

方向：

  1. 炒1汤匙（15毫升）的大蒜sesame oilin a skillet over medium heat. Add the carrots, cabbage, and pepper. Cook until tender.
  2. 添加zucchini noodles and chicken to the skillet. Cook for about 3 minutes or until the zucchini softens. Remove from heat and set aside.
  3. 在一个小的平底锅中，结合了芝麻油，花生酱，蜂蜜，酱油，米醋，ginger, and hot sauce. Whisk until the peanut butter has melted.
  4. 将酱汁倒在烤鸟和鸡上。折腾结合。
NUTRITION FACTS

Per serving ( 8 ):

  • Calories:529
  • Protein:40克
  • Fat:29 grams
  • Carbs:32 grams

这些牛肉法令填补且易于制作。洋葱和甜椒与柠檬和辣椒相对。

You can make alow-carb optionby swapping the corn tortillas for lettuce leaves.

The recipe serves two and is ready in under 30 minutes.

Ingredients:

  • 1/2磅（227克）的牛排，切成1/2英寸（1.3厘米）的条带
  • 1 small onion, sliced
  • 1 large bell pepper, sliced
  • 3 tablespoons (45 ml) of reduced-sodium soy sauce
  • juice from 1 lemon
  • 1 teaspoon of chili powder
  • 1 tablespoon (15 ml) of olive oil
  • 4 small玉米粉粉玉米饼

方向：

  1. 混合soy sauce, lemon, chili powder, and olive oil.
  2. Separately marinate both the steak and veggies with the mix for at least 15–20 minutes.
  3. Heat a skillet and cook the meat. Remove when browned and add theonions和辣椒。煮到嫩，然后将牛排放回温暖它。
  4. Divide the meat and veggies equally onto the four tortillas.
NUTRITION FACTS

Per serving ( 8 ):

  • Calories:412
  • Protein:35克
  • Fat:19 grams
  • Carbs:24 grams

This spinach-mushroom frittata makes a healthy and simple low-carb dinner that can be enjoyed at breakfast or lunch.

Together, the eggs and spinach provide 26% of the DV for维生素A.per serving. This vitamin plays a key role in eye health by maintaining your eyes’ light-sensing cells and preventing night blindness ( 37 , 38 , 39 ).

The recipe serves two and is ready in under 20 minutes.

Ingredients:

  • 2 tablespoons (30 ml) of avocado oil
  • 1 cup (70 grams) of white mushrooms, sliced
  • 1 cup (30 grams) ofspinach
  • 3个大鸡蛋
  • 1/2 cup (56 grams) of low-fat mozzarella cheese, shredded
  • salt and pepper to taste

方向：

  1. Preheat the oven to 400°F (200°C).
  2. Heat 1 tablespoon (15 ml) ofavocado oilin an oven-safe skillet over high heat. Add the mushrooms and cook until tender, then add the spinach and sauté for 1 minute. Remove both from the skillet and set aside.
  3. 混合eggswith half of the cheese and season with salt and pepper. Pour the mixture into the skillet and top with the mushrooms and spinach. Cook on the stovetop for 3–4 minutes before baking.
  4. 顶级智慧h the remaining cheese and transfer to the oven. Bake for 5 minutes and then broil for 2 minutes until the top turns golden brown. Remove from the oven and let cool before serving.
NUTRITION FACTS

Per serving ( 8 ):

  • Calories:282
  • Protein:20 grams
  • Fat:21 grams
  • Carbs:3 grams

Cauliflower rice is a great low-carb substitute for rice. You can buy it packaged or make it yourself by finely choppingcauliflower floretsinto a rice-like consistency.

This meal packs high-quality protein and manyvegetables. High vegetable intake may help you meet your nutrient requirements and reduce your risk of heart disease ( 40 , 41 ).

The recipe serves two and is ready in under 20 minutes.

Ingredients:

  • 1 boneless, skinless chicken breast (196 grams), cut into 1-inch (2.5-cm) cubes
  • 2 cups (270 grams) of frozen cauliflower rice
  • 1/2杯（45克）无籽橄榄，减半
  • 1/2 cup (75 grams) of cherry tomatoes, halved
  • 1 teaspoon of fresh or dried rosemary
  • 1 teaspoon of fresh or driedoregano
  • 1 teaspoon of fresh or dried thyme
  • 1茶匙（5毫升）的橄榄油
  • salt and pepper to taste

方向：

  1. Season the chicken with the rosemary, oregano, thyme, salt, and pepper. Heat the olive oil in a pan and sear the chicken for 6–7 minutes on each side or until golden. Remove it from the pan and set aside.
  2. 添加番茄to the pan and sauté for 5 minutes. Add the cauliflower rice and olives, then stir until the cauliflower rice begins to soften.
  3. Remove the cauliflower rice from the pan. Divide into two bowls and top with the chicken.
nutrition facts

Per serving ( 8 ):

  • Calories:263
  • Protein:32 grams
  • Fat:12 grams
  • Carbs:8 grams

Even if you’re short on time, there are many ways to enjoy a健康的自制晚餐for two.

这个菜谱列表提供了足够的简单,怒tritious ideas and includes several vegetarian and low-carb options. If you crave variety in your routine, try some of them out instead of hitting the drive-through.