1. Lemon Chicken with Steamed Broccoli

Simple, fresh, and perfect for an early dinner.

Ingredients

Chicken breast

Lemon

Olive oil

Broccoli

Salt & pepper

How to make it: Cook the chicken in a pan with olive oil, lemon juice, salt and pepper. Steam the broccoli until soft and drizzle with olive oil.

Why it works: Lean protein + fiber + healthy fats = stable insulin and calm digestion.

2. Baked Salmon with Asparagus

Rich in omega-3s and perfect to prepare your body for deep sleep.

Ingredients

Salmon filet

Asparagus

Olive oil

Lemon

Garlic (optional)

How to make it: Bake salmon and asparagus together in the oven with olive oil and lemon.Cook until golden and tender.

Why it worksAnti-inflammatory and deeply nourishing without heaviness.

3. Tofu & Veggie Stir-Fry

A plant-based dinner that feels light but satisfying.

Ingredients

Firm tofu

Zucchini or mushrooms

Spinach or kale

Olive oil

Tamari (optional, low sodium)

How to make it: Sauté the tofu until lightly crispy, then add the veggies and cook until soft.Season lightly.

Why it works: High protein from tofu + greens for fiber = calm blood sugar and easy digestion.

4. Turkey Lettuce Wraps

A fun, fresh dinner with zero heaviness.

Ingredient

Ground turkey or turkey slices

Lettuce cups

Cucumber

Avocado

Lemon

How to make it: Cook the turkey in a pan with a little oil and seasoning.Assemble in lettuce cups with cucumber and avocado.

Why it works: Nourishing but extremely light — perfect before bedtime.

5. Veggie Soup with Egg or Chicken

Warm, soothing and perfect if you want something very light in the evening.

Ingredients

Vegetable broth

Zucchini, carrots, celery

Spinach

1 boiled egg or shredded chicken

Olive oil

How to make it: Simmer the veggies in broth until soft. Add the egg or chicken for protein and finish with olive oil.

Why it works: Hydrating, comforting, anti-inflammatory and very easy to digest.

Dinner Shopping List

Proteins

Chicken breast

Salmon

Ground turkey or turkey slices

Firm tofu

Eggs (for soups)

Shredded chicken (optional)

Vegetables

Broccoli

Asparagus

Zucchini

Mushrooms

Spinach or kale

Carrots & celery

Lettuce cups

Cucumber

Healthy Fats & Extras

Extra virgin olive oil

Lemon

Garlic

Tamari (optional)