400 g
Fruit & veg per day
WHO recommends at least 400 g (five portions) of fruit and vegetables daily.
Source: WHO 2020
Healthy dinner ideas
18 easy, healthy dinner ideas for weeknights — most under 30 minutes and 600 kcal, with protein for every plate and UK supermarket ingredients.
Last reviewed: October 2026 · How we check our content
A healthy dinner plate
½
of the plate vegetables or salad
¼
protein — fish, chicken, beans, eggs, tofu
¼
wholegrain or starchy carbs
~600 kcal
a sensible dinner for most adults (NHS 400-600-600 idea)
Quick dinners (under 30 minutes)
| Dinner | kcal (approx.) | Protein |
|---|---|---|
| Salmon, new potatoes, peas and broccoli | ~550 | ~35 g |
| Chicken and vegetable stir-fry with brown rice | ~520 | ~38 g |
| Prawn, chilli and tomato wholewheat spaghetti | ~500 | ~30 g |
| Shakshuka with chickpeas and wholemeal pitta | ~480 | ~24 g |
| Turkey burgers, salad and sweet potato wedges | ~560 | ~36 g |
| Tofu and vegetable noodle bowl with peanut sauce | ~520 | ~25 g |
| Omelette with spinach, mushrooms and a jacket potato | ~450 | ~25 g |
| Cod tacos with slaw and yoghurt-lime sauce | ~480 | ~32 g |
Batch-cook and family dinners
| Dinner | kcal (approx.) | Protein |
|---|---|---|
| Turkey and kidney bean chilli with rice | ~560 | ~38 g |
| Red lentil and vegetable dhal with brown rice | ~500 | ~20 g |
| Chicken, chickpea and spinach curry | ~540 | ~40 g |
| Lean beef and vegetable cottage pie with sweet potato | ~520 | ~30 g |
| Roast chicken traybake with root vegetables | ~550 | ~40 g |
| Vegetable and bean minestrone with wholemeal bread | ~430 | ~18 g |
| Fish pie with leeks, peas and mash | ~540 | ~33 g |
| Quorn bolognese with wholewheat pasta | ~480 | ~26 g |
| Baked falafel, hummus, salad and pitta | ~520 | ~20 g |
| Mackerel, beetroot and lentil warm salad | ~520 | ~30 g |
Make any dinner healthier
- Add one extra vegetable — frozen peas, spinach or peppers count
- Swap white rice or pasta for wholegrain to add fibre
- Use a teaspoon of oil per person and measure it
- Season with herbs, garlic, lemon and spices instead of extra salt
- Cook double and freeze portions for busy nights
Tip
See our full recipes for salmon, stir-fry, lentil soup, shakshuka and falafel with step-by-step instructions.
World health facts
All facts3.9M
Deaths from too little fruit & veg
Low fruit and vegetable intake was linked to about 3.9 million deaths in 2017.
Source: WHO
#1
Low whole grains: top diet risk
Too few whole grains was the leading dietary risk for death worldwide, ahead of sugar.
Source: GBD, The Lancet 2019
25 g+
Fibre adults need daily
Adults should get at least 25 g of natural fibre a day from vegetables, fruit, legumes and whole grains.
Source: WHO 2023
Related articles
More in Eat Well
Healthy Eating Healthy Nutrition Food Guide Functional Foods Supplements High Protein Foods Foods High in Fibre Healthy Snacks Protein Snacks Healthy Lunch Ideas High Fibre Breakfast Foods High in Potassium High Protein Meals Eatwell Guide Foods High in Iron Foods High in Magnesium Vitamin D Is It Healthy? Smart Kitchen Recipes
Questions people ask
What is a healthy dinner?
A plate that is about half vegetables, a quarter protein and a quarter wholegrain carbs, with a little unsaturated oil — around 600 kcal for most adults.
What is a cheap healthy dinner in the UK?
Lentil dhal, bean chilli, vegetable omelettes, jacket potatoes with beans and tinned-fish pasta are all low cost and healthy.
Is it bad to eat dinner late?
What and how much you eat matters most. Some people sleep better if they finish eating 2–3 hours before bed.
Sources
- • NHS: The Eatwell Guide
- • NHS Better Health: healthy recipes
- • BDA Food fact sheets
- • McCance & Widdowson's Composition of Foods
General information based on UK public health sources, not medical advice. Calorie and nutrient figures are approximate. Speak to your GP or a registered dietitian before major diet changes, especially if you have a health condition such as kidney disease.