I cook three dinners for my family of four. The cost is $20 and there are no ultra-processed foods.

When I tell my patients to cut back on ultra-processed foods, I always get the same response. When I think of sad kale salads and cardboard bread, my eyes widen and the joy drains from the room.

But healthy eating doesn’t require a meal kit subscription or a daunting grocery budget. A typical weeknight dinner in my house with two toddlers, a puppy, and no extra time has to be quick, fiber-rich, and something the kids will actually eat.

I have three recipes that I want to keep in rotation. Each one takes less than 45 minutes, costs about $20 for a family of four, and doesn’t rely on ultra-processed ingredients.

This is one of my most requested dinners. The yogurt marinade tenderizes the chicken and caramelizes the skin. Roasted chickpeas add a crunchy texture. Once the chickpeas have cooled, my kids love to eat them straight from the pan. This meal costs approximately $5 per person.

Cooking time: 45 minutes

Serving size: 4 servings

material:

2 pounds boneless chicken thighs 2 cans chickpeas 3/4 cup low-fat Greek yogurt 1 lemon 1 teaspoon turmeric 1 teaspoon cumin 1 red onion 2 cauliflower cloves Olive oil, salt, and pepper to taste

procedure:

Mix yogurt, lemon juice, turmeric, salt and pepper and drain chickpeas. Chop the cauliflower and slice the red onion. Coat the chicken and marinate for at least 30 minutes. You can also marinate the night before. Stir-fry the chickpeas and vegetables in olive oil, cumin, salt, and pepper. Push the chickpeas to the edges of the pan and place the chicken in the center. Roast in the oven at 425°F for 45 minutes.

Gut Health Benefits: Two cans of chickpeas contain about 24 grams of fiber. Chickpeas are also prebiotics, meaning they feed beneficial gut bacteria.

I grew up eating dal. This is a traditional Indian lentil stew that is deeply spiced and surprisingly simple. My kids love this dish too, and I’ve seen many lentil skeptics converted with this recipe. It costs about $3 per person.

Cooking time: 40 minutes

Serving size: 4 servings

material:

2 cups red lentils 1 yellow onion 1 teaspoon turmeric 1 and a half teaspoons salt 1 teaspoon cumin seeds 4-5 dried red chilies (optional) Brown rice Sauteed vegetables of your choice

procedure:

Wash the lentils. Add turmeric and 5 cups water to a heavy saucepan. Bring to a boil and simmer the lentils, loosely covered, for 40 minutes. Finely chop the onion and fry in a frying pan over low heat until golden brown. This is where the flavor comes to life, so don’t rush this step. Add cumin seeds (and optional red chili pepper) to the pot. Cook for another minute and stir everything into the lentils. Season with salt. Serve over rice.

Gut Health Benefits: Half a cup of cooked lentils contains 7 to 9 grams of fiber and 9 grams of protein. Adding rice and vegetables (usually sautéed with frozen peas) adds about 15 grams of fiber to your plate.

This is my “I need dinner in 30 minutes and I refuse to wash up” meal. It costs about $6 per person.

Cooking time: 25 minutes

Serving size: 4 servings

material:

1 pound salmon fillets 2 heads broccoli 1 sourdough loaf 2 cloves minced garlic 1 teaspoon dried basil 1 tablespoon chopped or dried parsley 1 teaspoon salt 1 teaspoon pepper 1 teaspoon lemon 4 tablespoons olive oil

procedure:

Cut the broccoli into florets and toss with olive oil, salt, and garlic. Roast at 400°F for 10 minutes. Brush salmon with olive oil, minced garlic, salt, pepper, parsley, and dried basil. Roast the fish along with the vegetables that are already in the oven. Squeeze lemon all over and serve with sourdough.

Gut Health Benefits: Salmon is one of the best anti-inflammatory foods you can consume. Broccoli contains 8-10 grams of fiber. The fermentation process in sourdough can increase microbiome diversity, a marker of overall gut health. Bonus points if the bread is whole wheat and high in fiber.

Although these are suitable diets for our family, we recommend that you consult your doctor before making any changes to your diet.

Trisha Pasricha, MD, MPH, is a gastroenterologist and assistant professor at Harvard Medical School. She is the author of You’ve Been Pooping All Wrong: How to Make Your Doe Movements a Joy.

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