Wellness Mind & Body 20 Healthy Meals for Dinner That Are Perfect for Weeknights These delicious dinners make it a cinch to eat nutritious meals all week long. By Sarah Copeland and Christina Oehler Christina Oehler Christina is a New York City-based writer and commerce editor. She has worked at various publications including InStyle, Shape, Verywell Health, and Health. She also has a RYT-200 certification. health's editorial guidelines Updated on May 11, 2020 Share this page on Facebook Share this page on Twitter Share this page on Pinterest Email this page Does mealtime often get taken over by nutrition villains (tons of calories, loads of saturated fat, and excess sodium)? Take back the dinner hour: We've created 20 great-tasting meals with a real nutritional punch. These recipes are both high in filling fiber and low in saturated fat. Not to mention, each recipe puts a premium on antioxidant-rich produce—with veggies and herbs, and spices to boost flavor (but not calories). Try one of these supercharged dinners tonight! 01 of 20 Grilled Pesto Pizzas Greg DuPree Brighten up same-old cheese pizza with fresh veggies that everyone in the family will love. Who says pizza can't be healthy? Ingredients: 1/4 cup raw pumpkin seed kernels (pepitas)1 small garlic clove, smashed1/4 cup grated Parmesan cheese5 ounces of arugula (about 6 1⁄2 cups)3/4 teaspoon kosher salt1/2 cup plus 1 Tbsp., extra-virgin olive oil2 (16-oz.) pkg. fresh whole-wheat pizza dough10 ounces fresh mozzarella, thinly sliced2 small summer squash (such as zucchini and yellow squash; 12 oz. total), thinly sliced2 cups cherry tomatoes, quartered1 tablespoon fresh lemon juice Calories: 521 Try this recipe: Grilled Pesto Pizzas 02 of 20 Sweet-and-Sour Cauliflower With Chicken Greg DuPree This dish boasts all the flavor of the takeout Chinese version but with fresher veggies and no greasy fried chicken. Ingredients: 1 cup uncooked long-grain brown rice 3 tablespoons of no-salt-added ketchup 3 tablespoons lower-sodium soy sauce 2 tablespoons rice vinegar 1 tablespoon honey 1 tablespoon cornstarch 1 pound cauliflower florets (about 4 cups) 2 tablespoons canola oil 8 ounces boneless, skinless chicken breasts, cubed 1 large red bell pepper, sliced (about 1 1/2 cups) 1 cup snow peas, halved diagonally 1/4 cup sliced scallions 2 tablespoons toasted sesame seeds (optional) Calories: 404 Try this recipe: Sweet-and-Sour Cauliflower with Chicken 03 of 20 Cauliflower and Mushroom Tacos Greg DuPree Mix things up with these vegetarian-friendly tacos that have all the flavor without the meat or chicken. Ingredients: 1 cup very thinly sliced red onion1/4 cup red wine vinegar1 cup dark Mexican beer (such as Negra Modelo)1 tablespoon honey2 tablespoons canola oil12 ounces cauliflower florets (from 1 head)6 ounces cremini mushrooms, quartered1 teaspoon kosher salt1 teaspoon ground cumin1/2 teaspoon ancho chile powder1/4 cup chopped fresh cilantro8 (6-in.) corn tortillas, warmedCotija cheese, pico de gallo, and diced avocado, for garnishLime wedges, for serving Calories: 237 Try this recipe: Cauliflower And Mushroom Tacos 04 of 20 Kimchi Soba Bowls This tasty Asian-inspired dish contains kimchi, which is great for digestion and may help support the immune system. Ingredients: 8 ounces of uncooked soba noodles1 (8-oz.) pkg. tempeh1 1/2 tablespoons lower-sodium soy sauce1 tablespoon fresh lime juice1/2 tablespoon gochujang (Korean chile paste)1 teaspoon light brown sugar1/4 cup sesame oil, divided6 ounces baby bok choy, halved lengthwise1 cup vegetarian kimchi4 soft-cooked eggs, peeled and halved lengthwise Calories: 532 Try this recipe: Kimchi Soba Bowls 05 of 20 Harissa Shakshuka With Spinach & Chickpeas This flavorful Israeli-inspired dish makes a filling lunch or dinner and can be a great savory addition to a brunch spread. Ingredients: 1 tablespoon olive oil1 cup sliced yellow onion1 cup chopped red bell pepper1 cup chopped yellow bell pepper2 cups lower-sodium marinara sauce2 tablespoons mild or hot harissa1 tablespoon chopped fresh oregano1/2 teaspoon kosher salt1 (15-oz.) can no salt added chickpeas, drained and rinsed1 (6-oz.) pkg. fresh baby spinach (about 9 cups6 large eggs2 ounces feta cheese, crumbled (about ½ cup)2 tablespoons fresh lemon juice (from one lemon)Fresh flat-leaf parsley, for garnish Calories: 276 Try this recipe: Harissa Shakshuka With Spinach & Chickpeas 06 of 20 Veggie Enchiladas With Creamy Poblano Sauce Greg DuPree Get your Mexican-food fix with tasty enchiladas that are vegetarian-friendly and perfect for a cozy night in. Ingredients: 2 tablespoons canola oil, divided2 cups seeded and chopped poblano peppers (about 3 medium)2 cups sliced yellow onion1/3 cup sour cream1/4 cup vegetable broth1 tablespoon fresh lime juice1 cup cilantro leaves, divided2 tablespoons ground cumin, divided3/4 teaspoon kosher salt, dividedCooking spray1 cup sliced yellow bell pepper1 medium zucchini, quartered lengthwise and sliced1 (15-ounce) can of unsalted pinto beans, drained and rinsed, coarsely mashed4 ounces Monterey Jack cheese, shredded (about 1 cup), divided8 (6-inch) corn tortillas Calories: 481 Try this recipe: Veggie Enchiladas With Creamy Poblano Sauce 07 of 20 Cauliflower and Chicken Larb This fresh Southeast Asian dish is the perfect light, low-carb solution to your weeknight dinner routine. Ingredients: 1 medium head Napa cabbage3 tablespoons fresh lime juice2 tablespoons Asian-style fish sauce2 tablespoons light brown sugar3 tablespoons canola oil1/2 cup minced shallots2 tablespoons minced garlic1 1/2 tablespoons chopped lemongrass1 1/2 tablespoons grated fresh ginger12 ounces ground chicken1 (12-oz.) pkg. fresh or frozen cauliflower rice1/2 cup thinly sliced scallions1/2 cup fresh cilantro leaves, divided1/2 cup sliced mint leaves Calories: 342 Try this recipe: Cauliflower and Chicken Larb 08 of 20 Chard and Mushroom Butternut Noodles Swap out your usual pasta dinner for the veggie version—trust us, you won't even miss the spaghetti. Ingredients: 8 cups spiralized butternut squash (1¼ lb.)3 tablespoons olive oil, divided2 tablespoons chopped roasted hazelnuts1 teaspoon lemon zest, plus 2 Tbsp. fresh juice, divided2 ounces Parmesan cheese, finely shredded (about ¾ cup), divided2 teaspoons fresh thyme leaves, divided1 pound sliced fresh cremini mushrooms8 cups chopped fresh Swiss chard (from 1 [6-oz.] bunch)1 tablespoon finely chopped garlic1 tablespoon unsalted butter3/4 teaspoon kosher salt Calories: 299 Try this recipe: Chard and Mushroom Butternut Noodles 09 of 20 Grilled Chicken With Mole Black Beans Greg DuPree Smoky, spicy black beans are the star of this show; they deliver deep flavor without excess effort. Ingredients: 1 1/2 pounds boneless, skinless chicken thighs (8 thighs)2 tablespoons ancho chili powder, divided3/4 teaspoon kosher salt, dividedCooking spray1 (4-oz.) bunch of scallions, trimmed1 tablespoon, plus 1½ tsp. olive oil, divided2 cups chopped yellow onion (from 1 large onion)3 garlic cloves, minced (about 1 Tbsp.)1/2 teaspoon ground cumin1/4 teaspoon ground cinnamon2 (15-oz.) cans no salt added black beans1-ounce bittersweet chocolate, finely chopped1 teaspoon instant espresso granules1 1/2 tablespoon plus 1½ tsp. red wine vinegar, divided1 cup very thinly sliced radishes (about 8 oz.)1 cup loosely packed fresh cilantro leaves Calories: 534 Try this recipe: Grilled Chicken with Mole Black Beans 10 of 20 Sausage and Kale Baked Pasta Alfredo Greg DuPree We dialed back the sausage, boosted the veg way up, and swapped in whole-grain noodles for a dish that's so good, you'll wonder why you ever made baked pasta any other way. Ingredients: 12 ounces of uncooked whole-wheat penne pasta2 tablespoons olive oil, divided6 ounces mild Italian turkey sausage, casings removed1 (8-oz.) pkg. sliced button mushrooms8 ounces of baby kale1 pound butternut squash, peeled and cut into 1/2-in. pieces (about 4 cups)3/4 teaspoon kosher salt, divided2 tablespoons unsalted butter2 tablespoons all-purpose flour2 cups whole milk1 tablespoon chopped fresh sage1 ounce Parmesan cheese, shredded (about 1/3 cup)4 ounces part-skim mozzarella cheese, shredded (about 1 cup), dividedCooking spray Calories: 401 Try this recipe: Salsa and Kale Baked Pasta Alfredo 11 of 20 Red Lentil Curry Soup Your slow cooker takes all the hard work out of this light yet filling dish. Ingredients: 1 tablespoon olive oil1 cup chopped yellow onion3 large garlic cloves, minced6 cups lower-sodium vegetable broth1 (14 1/2-oz.) can no salt added fire-roasted diced tomatoes, undrained1 1/2 cups dried red lentils2 small Yukon gold potatoes, peeled and cut into 1/2-in. cubes1 teaspoon curry powder3/4 teaspoon kosher salt, divided1/2 teaspoon black pepper, divided1 (6-oz.) pkg. baby spinach1/4 cup plain whole-milk yogurt1/4 cup chopped fresh cilantro Calories: 280 Try this recipe: Red Lentil Curry Soup 12 of 20 Mushroom-Barley Risotto Risotto lovers, you'll want to make this healthy alternative to the classic rice dish every night of the week. Ingredients: 7 cups unsalted vegetable broth2 tablespoons olive oil3 cups (6 oz.) sliced fresh shiitake mushroom caps3 cups (6 oz.) sliced fresh cremini mushrooms1 1/2 cups chopped onion1 cup chopped carrots5 medium garlic cloves, chopped1 1/4 cups uncooked hulled barley1/2 cup dry white wine3/4 teaspoon kosher salt12 ounces fresh asparagus, trimmed and cut into 1-in. pieces1/2 cup grated Parmesan cheese1 tablespoon chopped fresh tarragon1/2 teaspoon black pepper Calories: 302 Try this recipe: Mushroom-Barley Risotto 13 of 20 Chicken, Butternut Squash, and Barley Skillet Dinner Greg DuPree This one-pot dinner is simple and satisfying. Onions and yogurt mean you get both pre- and probiotics in one meal. Ingredients: 2 tablespoons canola oil, divided1 1/2 pounds boneless, skinless chicken thighs1/2 teaspoon black pepper1 1/4 teaspoon kosher salt, divided2 cups chopped yellow onion6 garlic cloves, sliced1 1/2 teaspoon ground cumin2 cups precut butternut squash (10 oz.)1 1/2 cups uncooked pearled barley2 cups unsalted chicken stock1 15-oz. can no salt added diced tomatoes, drained1 15-oz. can no salt added chickpeas, rinsed and drained1/3 cup plain whole milk Greek yogurt2 tablespoons water1/2 cup chopped toasted, unsalted almonds1/4 cup chopped fresh cilantro (optional) Calories: 552 Try this recipe: Chicken, Butternut Squash, and Barley Skillet Dinner 14 of 20 Roasted Sweet Potato Quesadillas Greg DuPree Healthy quesadillas, need we say more? It's a nutritious twist on your favorite cheesy indulgence. Ingredients: 1 large sweet potato, peeled and cut into 1/2-in. pieces1 medium red onion, coarsely chopped2 poblano chiles, seeded and cut into 1/2-in. pieces2 parsnips, peeled and sliced into 1/4-in.-thick half-moons2 teaspoon ground cumin3 tablespoons olive oil, divided1/2 teaspoon kosher salt, divided4 8-in. whole-wheat flour tortillas4 ounces pepper jack cheese, shredded (about 1 cup)1 teaspoon honey1/4 teaspoon black pepper2 tablespoons fresh lime juice, divided2 cups packed baby arugula1 cup thinly sliced radishes1/2 cup plain 1% low-fat Greek yogurt Calories: 485 Try this recipe: Roasted Sweet Potato Quesadillas 15 of 20 Avocado and Watercress Salad Greg DuPree Every bite of this colorful and summery salad will energize you. Ingredients: 3 tablespoons extra-virgin olive oil2 tablespoons tarragon or white wine vinegar2 teaspoons honey1/2 teaspoon kosher salt4 cups coarsely chopped watercress1 cup shelled frozen edamame, cooked according to package directions4 cups hard-cooked eggs, peeled and quartered2 large ripe avocados, chopped3/4 cup grape tomatoes, halved1/2 cup pitted green olives (such as Castelvetrano), halved lengthwise1/2 cup chopped pistachios Calories: 472 Try this recipe: Avocado and Watercress Salad 16 of 20 Lemon Chicken With White & Green Beans Simple and classic, this chicken dinner is filled with protein and will be a total crowd-pleaser. Ingredients: 4 (6-oz.) boneless, skinless chicken breasts3/4 teaspoon kosher salt, divided1/2 teaspoon black pepper, divided1 tablespoon olive oil1/4 cup white wine3/4 cup lower-sodium chicken broth1 (15-oz.) can no-salt-added cannellini beans, drained and rinsed8 ounces haricots verts (French green beans)1 cup cherry tomatoes1 tablespoon unsalted butter2 tablespoons drained capers1 tablespoon fresh lemon juice Calories: 378 Try this recipe: Lemon Chicken With White & Green Beans 17 of 20 Grilled Ratatouille A vibrant vegetarian main or hearty side, this ratatouille is a delicious vehicle for your farmers market bounty. It would also be a hit over farro or whole-wheat pasta. Ingredients: 2 medium garlic cloves, divided1 1/2 pints multicolored cherry tomatoes (about 1 lb.), halved3 tablespoons balsamic vinegar3/4 teaspoon black pepper1/2 teaspoon kosher saltCanola oil, for grill grates1 medium-sized eggplant, sliced crosswise into 1/2-in.-thick rounds2 small zucchini, sliced lengthwise into 1/2-in.-thick slabs2 small yellow squash, sliced lengthwise into 1/2-in.-thick slabs1 medium-sized red onion, sliced crosswise into 1/2-in.-thick rounds1 small red bell pepper, halved lengthwise, gently pressed to flatten3 (1/2-in. thick) sourdough bread slices1/4 cup plus 1 Tbsp. olive oil, divided3 ounces Parmigiano-Reggiano cheese, shaved (about 1 1/2 cups)1 cup torn fresh basil, plus more leaves for garnish1/3 cup chopped toasted skinless almonds Calories: 355 Try this recipe: Grilled Ratatouille 18 of 20 Broccoli and Miso Quinoa Salad Greg DuPree Who knew a vegan salad could be so protein-rich? Credit the quinoa, peanuts, and tempeh. This easy, filling salad makes the perfect entrée or side. Ingredients: 1 1/4 cups water3/4 cup uncooked red quinoa1/4 teaspoon kosher salt1 cup finely chopped green cabbage1 cup thinly sliced watermelon radishes4 cups broccoli florets3 tablespoons fresh lime juice2 tablespoons miso5 tablespoons sesame oil, divided1 (8-oz.) pkg. tempeh, finely chopped1/2 cup roasted salted peanuts, chopped2 teaspoons finely chopped garlic Calories: 532 Try this recipe: Broccoli and Miso Quinoa Salad 19 of 20 Salmon With Mango-Watercress Salad The sweet and salty flavor contrast is the perfect way to zest up a summer weeknight. Salmon is filled with healthy fats and protein. Ingredients: 4 ounces fresh haricots verts (French green beans), trimmed and cut into 1-in. pieces3 tablespoons olive oil, divided4 (6-oz.) skin-on salmon fillets1/2 teaspoon black pepper1 teaspoon kosher salt, divided3 tablespoons fresh lime juice1 tablespoon honey1 medium-sized red Fresno chili, seeded and minced (2 tsp.)4 cups watercress3 cups thinly sliced mango or green papaya3/4 cup thinly sliced red onion1/2 cup loosely packed fresh mint leaves1/2 cup loosely packed fresh cilantro leaves1/3 cup chopped unsalted roasted peanuts Calories: 521 Try this recipe: Salmon with Mango-Watercress Salad 20 of 20 Sausage & Kale Strata Greg DuPree This take on a classic casserole is hearty but won't weigh you down. You'll get plenty of nutrients from the kale, and the turkey sausage is rich and flavorful but also lighter than pork sausage. Ingredients: 1 tablespoon olive oil1 pound mild or hot Italian turkey sausage, casings removed1 cup chopped yellow onion2 (4-oz.) bunches Lacinato kale, stemmed and thinly sliced2 cups 2% reduced-fat milk1/2 teaspoon dry mustard1/2 teaspoon kosher salt1/4 teaspoon black pepper8 large eggs1 (16-oz.) hearty whole-grain bread loaf, cut into 1-in. cubesCooking spray4 ounces Gruyère cheese, shredded (about 1 cup), divided Calories: 285 Try this recipe: Sausage and Kale Strata Was this page helpful? Thanks for your feedback! Tell us why! Other Submit