Need ideas to make your supper healthier? Below I’ll list some basic food staples people tend to turn to come dinnertime. Hope you get good use out of these tips!

Time can sometimes be a factor when getting home from work and having to prepare food for the family. If you’re time is limited on weeknights, then it may be a better idea to cook some meals on the weekend and freeze them for the week. After all, if you fail to plan, then you plan to fail.

1.) Pasta

Spaghetti: Instead of the regular processed noodles (and the whole wheat version doesn’t make it much better), try this instead:

Spaghetti squash

How to prepare:

cut the squash down the middle lengthwise (through each stem), use a spoon to scoop out all of the seeds. On a baking sheet, first spray with Pam (or other calorie-free cooking spray), then place the 2 halves face-down and put in the oven. Bake for 40-45 minutes at 350 degrees C. or until the flesh is tender (push down on the skin and it should be quite soft). Let cool and then use a fork to ‘comb’ out the squash along the edges, going towards the center. Voila, you’ve got spaghetti with minimal calories, tons of fibre, and nutrients.

Lasagna: Instead of the regular noodles, try this instead:

Eggplant, zucchini, and/ore large carrots

Slice the vegetables lengthwise and use them as your ‘noodles’. You can get more flavour by using a different vegetable per layer.

Vermicelli noodles (or chow mein)

Theres a very low calorie (basically calorie-free) noodle made up of shirataki mushrooms. They are very rich in fibre and flavourless. So, depending on how you prepare your dish, the noodles will take on the same flavour. The main brand is called Miracle Noodle. You can find it at most asian grocery stores and/or health food stores. You can make a stir-fry or any pasta dish completely carb-free yet totally satisfying.

2.) Soup

If you’re making a vegetable soup and don’t have any meat or fish planned for the dinner, try using dry curd cottage cheese. After the soup is made, add the cheese to your soup and Voila, you get your protein in for the meal. The dry curd cottage cheese is flavourless, so it just takes on the flavour of the dish.

3.) Burgers & Fries


Try using extra lean ground beef instead of the regular beef. And to cut your carbohydrates, use iceberg lettuce as your ‘bun’ instead of bread. If you want to make fries but keep it healthy, use sweet potato and bake them. Use Pam or any other non-caloric cooking spray on the baking sheet, set oven to 350 degrees C and let bake for 10-15 minutes. If you want them extra crispy, broil for 5-7 minutes. This way you can have some fries alongside your burger and you won’t be over-doing it with the calories.

4.) Sides

Instead of mashed potatoes, use cauliflower instead.

Instead of sour cream, use plain fat free greek yogurt instead.

When a recipe calls for mozzarella or cheddar cheese, try using 1/3-1/4th of the measurement and cottage cheese for the rest.

Instead of creamy sauces, switch to tomato based ones.


Eating healthy can be easy, usually its a matter of getting creative and thinking outside the box. Hope this article expands your options of what to choose the next time you have a meal.

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