Dinner is an important meal that shouldn’t be skipped. Its main role is to prepare the body for restful sleep, support metabolism, and ensure essential processes continue while we rest.

The perfect dinner should be balanced, light, and packed with nutrients without overloading your digestive system.

Key Components of a Balanced Dinner

1. Vegetables (a source of fiber, vitamins, and minerals):

• Fresh salads
• Steamed or sautéed vegetables
• Roasted veggies

2. Protein:

• Lean meats (chicken, turkey)
• Fish (especially fatty ones like salmon, rich in omega-3s)
• Seafood
• Cottage cheese, Greek yogurt
• Plant-based proteins (chickpeas, lentils, tofu)

3. Healthy Fats:

• Avocado
• Plant-based oils (olive oil, flaxseed oil)

Foods to Avoid at Dinner

• Heavy and greasy foods (fried potatoes, roasted pork, burgers). These can disturb sleep as the body focuses on digestion rather than rest.
• Simple carbs (white bread, pasta, rice, sweets). They cause blood sugar spikes followed by drops, leading to hunger before bedtime.
• Fast food and processed products. High in trans fats, salt, and artificial additives, they can retain water and harm health.

We have prepared five delicious and nutritious dinner ideas that are light on the digestive system, making them perfect for a healthy evening meal.

Salad with Smoked Salmon, Avocado, and Egg

Ingredients:

• Lightly salted or smoked salmon (50 g)
• Cucumber (100 g)
• Radish (2 pieces)
• Avocado (50 g)
• Boiled egg (1 piece)
• Mixed greens (100 g)
• Cherry tomatoes (50 g)
• Lemon juice (1 tsp)
• Olive oil (1 tsp)
• Soy sauce (1 tbsp)
• Dijon mustard (½ tsp)
• Optional: pomegranate seeds

Preparation:

1. Place the mixed greens on a plate or in a bowl.
2. Slice the avocado, salmon, egg, radish, and cucumber into small pieces and add to the salad.
3. In a small bowl, mix olive oil, soy sauce, lemon juice, and Dijon mustard. Drizzle the dressing over the salad. Add salt, pepper, and pomegranate seeds if desired.

Baked Eggplant with Chicken, Tomatoes, and Mozzarella

Ingredients:

• Eggplant (1 piece)
• Tomatoes (100 g)
• Mozzarella (50 g)
• Chicken breast (100 g)
• Olive oil (1 tbsp)
• Garlic (1 clove, optional)
• Oregano (½ tsp)
• Salt and pepper to taste
• Fresh basil leaves

Preparation:

1. Slice the eggplant in half lengthwise and place it on a baking tray skin-side down. Bake at 180°C (350°F) for 30–40 minutes or in an air fryer at 200°C for 20–25 minutes until soft.
2. Dice the chicken and sauté it with minced garlic (optional), salt, pepper, and oregano. Cook for 5–7 minutes.
3. Remove the baked eggplants from the oven, scoop the flesh slightly with a fork to create an indentation, and top them with chicken, diced tomatoes, and mozzarella.
4. Return to the oven or air fryer for 5 more minutes until the cheese melts.
5. Garnish with fresh basil and serve hot.

Baked Cod with Vegetables

Ingredients:

• Cod fillet (200 g)
• Zucchini (100 g)
• Bell pepper (50 g)
• Carrot (50 g)
• Onion (½ piece)
• Olive oil (1 tsp)
• Dried herbs (basil, oregano, or thyme) (½ tsp)
• Salt and pepper to taste

Preparation:

1. Slice the vegetables into strips or thin rounds.
2. Arrange them on a baking tray or in an air fryer basket and drizzle with olive oil.
3. Place the cod fillet on top of the vegetables. Season with salt, pepper, and dried herbs.
4. Bake in the oven at 200°C (400°F) for 20–25 minutes (cover with foil for the oven method). If using an air fryer, cook at 180°C (350°F) for 15–20 minutes.
5. Serve the fish and vegetables with a garnish of fresh herbs and a slice of lemon.

Turkey with Mushrooms and Zucchini

Ingredients:

• Turkey breast (150 g)
• Mushrooms (100 g)
• Zucchini (100 g)
• Cherry tomatoes (50 g)
• Cream (10–15%) (50 ml, optional)
• Onion (½ medium)
• Olive oil (1 tsp)
• Garlic (1 clove, optional)
• Salt, pepper, and dried herbs (thyme or basil) (½ tsp)
• Hard cheese (e.g., Parmesan) (10 g, optional)

Preparation:

1. Cut the turkey into small pieces and sauté in olive oil until golden brown. Season with salt, pepper, and dried herbs. Remove from the pan.
2. In the same pan, sauté diced onion until soft. Add mushrooms and cook for 5–7 minutes.
3. Add zucchini and cherry tomatoes, cooking for another 3–4 minutes.
4. Return the turkey to the pan, pour in cream (optional), and add minced garlic. Simmer for 3–5 minutes.
5. Serve hot, garnished with grated cheese and fresh herbs if desired.

Warm Chickpea Salad with Tomatoes

Ingredients:

• Canned chickpeas (200 g)
• Fresh spinach (1 large handful)
• Tomatoes (200 g)
• Red onion (¼ small onion)
• Olive oil (1 tsp)
• Garlic (1 clove)
• Lemon juice (1 tsp)
• Salt, pepper, paprika, and cumin to taste

Preparation:

1. Sauté a clove of garlic in olive oil until fragrant, then remove it from the pan.
2. Add chickpeas seasoned with paprika, cumin, salt, and pepper. Sauté for 3–4 minutes.
3. Dice the tomatoes and onion.
4. Add the tomatoes and spinach to the pan with the chickpeas. Cook for 1–2 minutes until the spinach wilts slightly.
5. Drizzle with lemon juice, mix well, and serve warm, garnished with fresh herbs.

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