My 3 Favorite Nutritious Dinners (that are easy to make)

Apr 10, 2024

As an entrepreneur running two businesses, eLearning Partners, and Jonny Havey, LLC (currently known as Athlete with Asthma), and being a professional athlete with asthma makes my professional life pretty busy. Despite that, I am extremely passionate about health, wellness and fitness. Therefore, I spend a lot of time trying to figure out the best ways to not only "stay" healthy but excel at health and vitality. So let's dive into my 3 favorite nutritious meals that are easy to make.

Dining out, though enjoyable, often leaves me in a nutritional guessing game, especially concerning protein intake. It's a common struggle in America, where the societal norm seems to lean towards convenience over nutritional value. My journey, however, is a testament to the power of mindful eating, especially for someone with asthma, where diet plays a crucial role in managing the condition.

Well, we tend to eat out 1-2 meals per week, my culinary adventures are mostly at home, thanks to the incredible support of my significant other and weekly family dinners at my parents' house. These home-cooked meals are not only a source of comfort but also a means to ensure I'm fueling my body with the right nutrients. This doesn't mean I don't step into the kitchen. On the contrary, I cherish the moments I get to cook, creating meals that are quick, nutritious, and suitable for my busy lifestyle.

Tofu with Rice

One of my go-to dishes is tofu with rice. Highlighting the protein first is intentional, given the protein deficit in typical American diets. A block of tofu packs about 42 grams of protein and 420 calories, showcasing its efficiency as a plant-based protein source. This meal embodies the balance I strive for: high in protein, moderate in calories, and rich in other nutrients from added vegetables like broccoli and bell peppers.

Over the years I have developed a deep knowledge of the importance of protein-calorie ratios in food, a concept I delve into on my YouTube channel. It's a crucial factor in maintaining weight and supporting muscle development, especially vital for an athlete. This knowledge was a game-changer, correcting my misconception that vegetarian sources, despite their health benefits, could lead to weight gain if not balanced correctly.

  • Calories: 800-1100 (400-600 per serving)
  • Protein: 55g (22.5g per serving)
  • Fat: 66g* (30g-35g per serving) – less depending on how much of the cooking oil you consume
  • Carbohydrates: 56g


  • 3x tbsp Olive oil (to cook in the pan)
  • 1x block of tofu
  • 1x bellpepper
  • ¼ Onion
  • 1x Garlic Clove
  • 1 cup of dried brown rice (save half for leftovers)
  • 1 cup Arugula
  • 5x Cherry Tomatoes
  • ½ Medium Cucumber
  • 8x tsp of Bragg Liquid Aminos (healthier soy sauce alternative)

Salmon with Pasta (and Salad)

Salmon with pasta is another staple in my diet, emphasizing the protein-rich salmon over the carbs. The nutritional value of salmon, with its excellent protein-calorie ratio, not only supports my athletic needs but also fits perfectly within my asthma management plan. The simplicity of this dish, seasoned with olive oil, lemon, and a touch of red sauce, highlights the ease with which a nutritious meal can be prepared.

  • Calories: 1,200 to 1,600 (600 to 800 per serving)
  • Protein: 103g (50g to 55g per serving)
  • Fat: 37g (18g to 20g per serving)
  • Carbohydrates: 153g (75g to 80g per serving)


  • Salmon with pasta
    • 2x Wild Caught Salmon Filets
    • 1x lemon
    • 1x tbsp of olive oil (for cooking in the pan)
    • 1x can of Kirkland organic tomato sauce
    • 5 oz Kirkland Organic Spaghetti pasta
    • Salt and Pepper to taste
  • Salad
    • 1x Cup of Arugula
    • 8x Cherry tomatoes
    • ½ Medium Cucumber
    • 2 oz Feta Cheese

Chicken Tacos

Lastly, chicken tacos have become a favorite, especially after learning to make them in a crockpot. The choice between chicken breast and thigh is a lesson in nutrition itself, showcasing the trade-off between calories and protein content. Chicken breast wins the protein-calorie ratio battle if you are concerned about your weight. Accompanied by corn tortillas and guacamole, this meal is a celebration of flavors and nutrients, embodying the diversity of my diet.

  • Calories: 1,500 to 1,800 (400 to 900 per serving)
  • Protein: 161g (40g to 80g per serving)
  • Fat: 43g (11g to 20g per serving)
  • Carbohydrates: 167g (41g to 84g per serving)


  • Chicken
    • 3x Costco Organic Chicken breasts (1x pack)
    • 3-5x tbsp of Jamaican jerk seasoning (adjust based on spice level)
    • 6-8 Garlic Cloves
    • 1x lemon juiced
  • Mango Salsa
    • 1x mango
    • 2x Medium Avocados
    • 1x lime
  • 12x Corn tortillas
  • Arugula


In conclusion, my life as an entrepreneur and athlete with asthma has been a journey of discovery, learning, and adaptation. Through mindful eating and a focus on nutrition, I've managed to navigate the complexities of managing asthma, maintaining performance, and living a healthy life. It's a journey I continue to share, hoping to inspire others to take charge of their health and wellbeing, one meal at a time.


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