I’m a Harvard gut doctor: 3 dinners I cook for my family of 4—for $20 without ultra-processed foods

Every time I tell patients to cut back on ultra-processed foods, I get the same reaction: eyes widen, and the joy drains from the room as they picture sad kale salads and cardboard bread.

But healthy eating doesn't require a meal kit subscription or a grocery budget that makes you wince. On a typical weeknight in my house with two toddlers, one puppy and no extra time, dinner has to be fast, fiber-rich and something my kids will actually eat.

I have three recipes that I like to keep on rotation. Each is ready in 45 minutes or less, 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. The roasted chickpeas add a delicious crispy crunch. Once the chickpeas cool, my kids love to eat them straight off the pan. This meal costs about $5 per person.

Cook time: 45 minutes

Servings: 4

Ingredients: 

• 2 pounds boneless chicken thighs
• 2 cans of chickpeas
• ¾ cup low-fat Greek yogurt
• 1 lemon
• 1 teaspoon turmeric
• 1 teaspoon cumin
• 1 red onion
• 2 heads of cauliflower
• Olive oil, salt and pepper to taste

Steps: 

1. Mix yogurt, lemon juice, turmeric, salt and pepper.
2. Drain the chickpeas. 
3. Chop the cauliflower.
4. Slice the red onion.
5. Coat chicken and marinate for at least 30 minutes. You can also marinate the night before. 
6. Toss chickpeas and veggies with olive oil, cumin, salt and pepper on a sheet pan. 
7. Push the chickpeas to the edges of the pan and place the chicken in the center.
8. Roast in the oven at 425°F for 45 minutes.

Gut health benefits: Two cans of chickpeas deliver roughly 24 grams of fiber. Chickpeas are also a prebiotic, which means that they feed your beneficial gut bacteria.

I grew up eating dal, a traditional Indian lentil stew that is deeply spiced and surprisingly simple. My kids also adore this dish, and I have seen this recipe convert many lentil skeptics. It costs about $3 per person. 

Cook time: 40 minutes

Servings: 4

Ingredients: 

• 2 cups red lentils
• 1 yellow onion
• 1 teaspoon turmeric
• 1 and a half teaspoons of salt
• 1 teaspoon cumin seeds 
• 4 to 5 dried red chiles (optional)
• Brown rice 
• Any sautéed vegetable of your choosing

Steps: 

1. Rinse your lentils.
2. Add turmeric and five cups of water to a heavy pot.
3. Bring to a boil, then simmer the lentils loosely covered for 40 minutes. 
4. Slice the onion and brown it in a pan on low heat until golden. This is where the flavor lives, so don't rush this step.
5. Add cumin seeds (and optional red chilis) to the pot.
6. Cook one more minute, then stir everything into the lentils.
7. Season with salt.
8. Serve over rice.

Gut health benefits: Half a cup of cooked lentils delivers seven to nine grams of fiber and nine grams of protein. Once you add rice and vegetables (we usually sauté frozen peas on the side), you have about 15 grams of fiber on your plate.

This is my "I need dinner in 30 minutes and I refuse to do dishes" meal. It costs about $6 per person. 

Cook time: 25 minutes

Servings: 4

Ingredients: 

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

Steps: 

• Cut the broccoli into florets and toss it with the 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 with the vegetables already in the oven.
• Squeeze lemon over everything and serve with sourdough.

Gut health benefits: Salmon is one of the best anti-inflammatory foods you can eat. Broccoli delivers eight to 10 grams of fiber. The fermentation process in sourdough can boost microbiome diversity (a marker of your overall gut health). Bonus points if the bread is whole wheat and fiber-rich.

These are the meals that work for our family, but I recommend checking with your doctor before making any dietary changes.

Trisha Pasricha, MD, MPH is a gastroenterologist and Assistant Professor of Medicine at Harvard Medical School. She is the author of "You've Been Pooping All Wrong: How to Make Your Bowel Movements a Joy."

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