A lot of people  look at dinner as a chore, like doing laundry. But take it for what it really is: an opportunity to stoke your fat burners, awaken your senses, even feed your soul. Why settle for lack-luster takeout when you can cook one of these 6 amazing meals in less time than it takes to have a pizza  delivered? These dishes are a protein powerhouses, fueled by everything from bacon to beans, so they’re primed to beef up your metabolism. But don’t read them as formal recipes. Think of them as road maps that can steer you in delicious directions. So take charge of the dinner hour — the best time of the day, if you work it right.

Note: Use 12 to 16 ounces of meat or fish in recipes that don’t specify amounts.

1. Chicken Braised in Soy Sauce and Lemon

Brown bone-in chicken pieces in a few tablespoons olive oil. Remove them and stir in some chopped garlic. Add the minced zest of a lemon, a pinch of cayenne, 2 tablespoons soy sauce, 1 teaspoon sugar, and 1/3 cup water; stir. Add the chicken, cover, and simmer. Turn the pieces once; the dish will be done in about 15 minutes. Add lemon juice and more soy sauce to taste.

2. Grilled Chicken with Pesto Sauce

To make the pesto, puree 2 cups fresh basil, 1 garlic clove, a pinch of salt, 2 tablespoons pine nuts, 1/2 cup grated Parmesan, and 1/2 cup olive oil in a blender or food processor. Season 1 pound chicken cutlets with salt and pepper. Grill them, turning once, about 8 minutes total. Paint with pesto and serve.

3. Grilled Chicken Kebabs with Spicy Peanut Sauce

Cut boneless chicken thighs into 11/2″  chunks. Shake on salt and pepper. Thread onto skewers and grill about 12 minutes. To make the sauce, combine the minced zest and juice of a lime, 1 tablespoon peanut oil, 1 tablespoon soy sauce, 2 tablespoons minced garlic, 2 tablespoons chopped cilantro, a pinch of cayenne, 2 tablespoons peanut butter, and 1 chopped onion.

4. Chicken with Citrus Sauce

To make the sauce, warm the zest and juice of a lemon, plus the sections of another lemon, an orange, and a grapefruit, in a pan. Add 1/4 cup olive oil, 1 teaspoon fresh thyme leaves, 1/2 teaspoon minced garlic, a small minced onion, salt, and pepper. Rub boneless chicken with olive oil and sprinkle them with salt and pepper. Broil or grill. Serve with the citrus sauce.

5. Chicken Tikka with Yogurt Sauce

Cut boneless chicken into 1″ chunks. Combine with 1/4 cup yogurt, 1/4 cup ground cashews, and a teaspoon each ground cardamom, ground coriander, minced ginger, and minced garlic. Remove from the marinade, and grill until it’s brown and cooked through. To make the sauce, mix 1 cup yogurt with 1 teaspoon minced garlic and some lemon juice, salt, and pepper. Serve with the chicken.

6. Broiled Chicken Breasts with Cilantro and Lime

Combine 3 tablespoons peanut oil, 2 tablespoons chopped cilantro leaves, 1 tablespoon freshly squeezed lime juice, 1 tablespoon chopped shallot, 1/4 teaspoon cayenne, and some salt and pepper. Spread half in a pan and add the chicken; sprinkle with salt, pepper, and the remaining mixture. Broil until cooked through. Garnish with chopped cilantro and lime wedges.

So I hope that this helps! Remember that we should utilize dinner time as a rebuilding and replenishing tool. All the time that we use in the gym is not meaningful until we nourish what we broke down!

Keep Goin’

Matt Harshfield