Healthy Living

Eating with the goal of reducing visceral fat doesn't have to mean spending hours in the kitchen. These dinners take less than 30 minutes of active time to prepare—plus, they all contain less than 575 calories and at least 15 grams of protein and/or 6 grams of fiber per serving to keep you satisfied for longer. Try our High-Protein Butternut Squash & Lentil Soup or our Easy White Bean Skillet for a delicious dinner that can simultaneously help you meet your goals.

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High-Protein Butternut Squash & Lentil Soup

This hearty, plant-based soup is packed with protein from lentils and gets cozy flavors from warming spices like cinnamon, cumin and coriander. A swirl of tangy Greek yogurt and a sprinkle of fresh parsley finish each bowl with brightness and creaminess. Serve with lemon wedges for an extra pop of flavor.

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02 of 15

Garlic Butter-Roasted Salmon with Beets & Broccoli

This is the No. 1 anti-inflammatory dinner to make tonight! Packed with omega-3-rich salmon, antioxidant-loaded beets and cruciferous broccoli, this sheet-pan meal fights inflammation while filling you up. Every bite is vibrant, nourishing and deeply satisfying—it’s a power-packed dinner that proves anti-inflammatory eating can be downright delicious.

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03 of 15

Easy White Bean Skillet

This easy white bean skillet brings together pantry staples and fresh greens for a comforting plant-based meal. Sweet onion, tomatoes and garlic form a rich, savory base for creamy white beans. A handful of spinach adds freshness and color, and a sprinkle of Parmesan ties everything together with salty richness. Served alongside toasted whole-wheat baguette slices for dipping, it’s a fast, satisfying dinner that’s perfect for busy weeknights or a simple weekend supper.

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04 of 15

Maple-Miso Chicken Thighs, Brussels Sprouts & Spaghetti Squash

This sheet-pan dinner brings together a trio of cold-weather favorites. Roasted spaghetti squash gets tossed with a maple-miso glaze that clings to each strand, creating a noodle-like base that’s topped with juicy chicken thighs and caramelized Brussels sprouts that are roasted alongside. Easy enough for a weeknight yet special enough for company, this sheet-pan wonder delivers cozy comfort with a fall, veggie-forward feel.

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05 of 15

Sheet-Pan Lemon-Pepper Chicken with Broccoli & Potatoes

This sheet-pan lemon-pepper chicken dinner is packed with flavor and comes together quickly, making it perfect for busy weeknights. A zesty lemon-mustard marinade infuses the chicken, while baby potatoes and broccoli roast until golden and tender. Everything’s finished with a drizzle of pan juices and a pinch of crushed red pepper for a hint of heat, if desired.

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06 of 15

Lemon-Turmeric Cabbage & White Bean Soup

This cozy soup turns humble ingredients into a bowl of golden comfort. Tender cabbage and creamy cannellini beans simmer together with aromatic spices for warmth and depth, while a splash of lemon juice at the end brightens every spoonful. It’s light yet satisfying, full of fiber and antioxidants, and easy enough for a weeknight.

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07 of 15

Chickpea Casserole with Spinach & Feta

This Chickpea Casserole is a cozy, one-pan meal that’s both hearty and wholesome. Tender spinach, nutty chickpeas and brown rice are bound together with a touch of cream cheese and finished with tangy feta. Fresh dill, nutmeg and lemon juice brighten the flavors, while a hint of red pepper adds gentle heat. Baked until bubbling and topped with lemon zest, it’s a dish that feels comforting yet vibrant.

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08 of 15

Chicken Fajita Quinoa Bowl

These sheet-pan chicken fajita quinoa bowls are a colorful, flavor-packed dinner that comes together with minimal fuss. Chicken thighs, bell peppers and onions roast together in a bold spice blend, then get a quick broil for extra char and depth. Fluffy quinoa, brightened with cilantro and lime, forms a hearty base that soaks up the savory pan juices. A creamy, spiced yogurt sauce ties everything together.

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09 of 15

Sheet-Pan Salmon with Broccoli

Fresh, fast and full of flavor, this sheet-pan salmon with broccoli is a healthy weeknight winner. Salmon is packed with omega-3 fatty acids, which can help reduce inflammation and support heart health. A zesty mix of lemon, garlic and olive oil brings brightness to both the tender salmon and the roasted broccoli. Everything roasts together quickly, so cleanup is minimal and dinner is on the table in no time.

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10 of 15

Butternut Squash & Black Bean Enchilada Skillet

This Butternut Squash & Black Bean Enchilada Skillet is a delicious, one-pan meal that’s packed with flavor. Tender cubes of butternut squash and hearty black beans are simmered in green enchilada sauce, with tortilla strips stirred in. As it cooks, the tortillas soak up the sauce. A layer of melted cheese ties everything together. It’s a satisfying, vegetarian-friendly dish that’s perfect for busy weeknights or casual get-togethers.

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11 of 15

One-Pan Chicken Florentine

Classic chicken Florentine—creamy spinach served alongside sautéed chicken—is a fast and easy meal. This recipe uses cornstarch to thicken the cream instead of cheese. This chicken recipe is simple enough for weekdays but also elegant enough for a dinner party.

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12 of 15

Broccoli-Cheddar Butter Beans

These broccoli-Cheddar butter beans are a cozy dish that will remind you of broccoli-Cheddar soup, but in a convenient skillet. Tender butter beans add creaminess and plant-based protein, making the dish filling enough for a main course. Broccoli florets bring color, while sharp Cheddar cheese melts in for that classic flavor. Everything comes together in one pan, creating a thick texture that’s perfect for scooping up with crusty bread.

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13 of 15

Rotisserie Chicken, Mushroom & Rice Casserole

This casserole is a hearty dish perfect for a cozy weekend at home. Tender shredded rotisserie chicken is combined with earthy mushrooms, fluffy rice and a creamy sauce that brings everything together. A layer of melted cheese on top adds a golden, bubbly finish.

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14 of 15

Thai Sweet Chili Salmon Bowls

These Thai sweet chili salmon bowls are a flavor-packed meal that’s perfect for two. For best results, use 1-inch-thick salmon pieces—thicker cuts may not cook fast enough, and the glaze can burn under the broiler. The salmon is served over fluffy rice with crisp coleslaw for crunch and balance. It’s a colorful bowl that hits all the sweet, spicy and savory notes.

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15 of 15

Balsamic Chicken Thighs with Arugula-Tomato Salad

This easy chicken dinner is a flavor-packed dish where juicy chicken thighs are cooked until golden, then coated in a tangy-sweet balsamic glaze. They’re served over a crisp arugula and tomato salad. It’s a simple dinner for two that tastes delicious and comes together quickly.

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15 Easy Dinner Recipes to Help Reduce Visceral Fat 

Whether you're looking for a cozy pasta or a refreshing salad, you're sure to find a new favorite among these quick and easy vegetarian recipes. The best part? These 30-minute dishes align with the Mediterranean Diet, since they are filled with healthy ingredients like whole grains, fiber-packed veggies, healthy fats and plant-based protein. Options like our Portobello Philly Cheesesteak Sandwiches and Chickpea Noodle Soup are full of flavor and will leave you feeling satisfied.

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Portobello Philly Cheesesteak Sandwiches

Cheesesteaks are a Philadelphia classic, known for thinly sliced beef piled high and smothered in a gooey cheese sauce. This meat-free twist swaps in meaty portobello mushrooms, capturing all the savory flavor and satisfying texture of the original, no steak required.

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02 of 23

Chickpea Noodle Soup

This cozy noodle soup is the kind of simple meal that’s worth keeping in your weeknight rotation. It starts with an aromatic base of carrots, celery and onion simmered in vegetable broth and gets heartiness (plus fiber) from the chickpeas and whole-wheat rotini.

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03 of 23

Easy White Bean Skillet

Sweet onion, tomatoes and garlic form a rich, savory base for creamy white beans. A handful of spinach adds freshness and color, and a sprinkle of Parmesan ties everything together with salty richness. Served alongside toasted whole-wheat baguette slices for dipping, it’s a fast, satisfying dinner that’s perfect for busy weeknights or a simple weekend supper.

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04 of 23

Lemon-Turmeric Cabbage & White Bean Soup

This cozy soup combines tender cabbage and creamy cannellini beans with aromatic spices. A splash of lemon juice brightens every spoonful. It’s light yet satisfying and easy enough for a weeknight.

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05 of 23

Broccoli-Cheddar Butter Beans

This cozy dish will remind you of broccoli-Cheddar soup—in a convenient skillet. Tender butter beans add creaminess and plant-based protein, making the dish filling enough for a main course. Broccoli florets bring color, while sharp cheddar cheese melts in for that classic flavor.

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06 of 23

Chickpea Grain Bowl with Feta & Tomatoes

This grain bowl is a hearty dish that’s packed with plant-based protein, fiber and tons of fresh flavor. Farro, a whole-grain with a nutty taste and chewy texture, forms the base and pairs perfectly with tender chickpeas and veggies.

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07 of 23

Grilled Cheese with Spinach & Tomato

This grilled cheese with spinach and tomato is a flavorful twist on the classic sandwich, cooked to golden perfection on the stovetop. Wilted spinach is infused with plenty of garlic. Juicy tomato slices add color and a fresh bite to the melty mozzarella filling. This sandwich makes for an easy dinner and pairs well with tomato soup or a simple green salad.

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08 of 23

Chopped Salad with Italian Vinaigrette

This chopped salad is a crisp, colorful mix of veggies. It’s tossed with a zesty homemade vinaigrette while chickpeas bring on the plant-based protein and fiber. Everything is chopped small for the perfect forkful every time.

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09 of 23

20-Minute Chickpea Soup

This creamy chickpea soup comes together in just 20 minutes. Cream cheese adds a velvety texture that feels cozy and comforting. Garnished with cilantro and crunchy tortilla strips, it’s a one-pot meal that’s weeknight-friendly and crowd-pleasing.

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10 of 23

Pesto Pasta with Peas & Tomatoes

Pasta is cooked alongside frozen sweet peas, then tossed with juicy cherry tomatoes and basil pesto for a fresh, herbaceous finish. A sprinkle of Parmesan and a squeeze of lemon add the perfect final touch.

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11 of 23

Marry Me White Bean Soup

Here, the flavors of Marry Me Chicken (sun-dried tomatoes, garlic, cream and Parmesan) are transformed into a hearty, soul-warming vegetarian soup. Finished with basil and extra cheese, it’s cozy, crowd-pleasing and sure to win hearts at the table.

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12 of 23

Creamy Lemon-Garlic Spaghetti & Spinach

This spaghetti with lemon-garlic Parmesan sauce is a bright and richly creamy dish, thanks to sour cream that adds a tanginess that blends seamlessly with lemon zest and juice. Meanwhile, the spinach wilts in the pasta water in record time for a fast weeknight dinner. Parmesan cheese adds the bulk of the savory flavor. It’s worth seeking out a block of Parmesan and grating it yourself to maximize the flavor.

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No-Cook White Bean & Spinach Caprese Salad

This easy white bean and spinach caprese salad features the classic combination of juicy tomatoes, creamy mozzarella, fragrant basil and tangy balsamic vinegar. If you can’t find mozzarella pearls, cut or tear a fresh ball of mozzarella into bite-size pieces instead. If you like your salad with a little kick, try swapping out the spinach for arugula.

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Bhel Puri Chaat-Inspired Salad

This flavorful salad was inspired by bhel puri, a type of chaat (savory snack) served across India, and features puffed quinoa and lentils for extra protein and fiber.

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15 of 23

White Bean & Sun-Dried Tomato Gnocchi

Sun-dried tomatoes are the star of this recipe—providing texture and umami. Combined with the spinach, they make this dish a great source of vitamins C and K.

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16 of 23

Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash

This spaghetti-squash-for-pasta swap makes for a delicious and creamy casserole with a boost of veggies. It's worth roasting the squash versus cooking it in the microwave if you have the time: the flavor gets sweeter and more intense.

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17 of 23

Vegan Burrito Bowls with Cauliflower Rice

These meal-prep vegan burrito bowls are healthy and flavorful. Make them early in the week for grab-and-go meals when days are busy. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time.

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Piled-High Vegetable Pitas

Fresh, bright flavors come alive in these easy vegetarian pitas. Give yourself enough time to make the roasted vegetables called for in the recipe—or make them a day or two in advance for a healthy meal that takes less than 30 minutes to prepare. These pitas would also work well with whatever leftover cooked veggies you have on hand. No need to warm the roasted veggies up; this recipe tastes great chilled or at room temperature.

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Black Bean-Quinoa Bowl

This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.

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20 of 23

Vegan Coconut Chickpea Curry

To make this 20-minute vegan curry even faster, buy precut veggies from the salad bar at the grocery store. To make it a full, satisfying dinner, serve over cooked brown rice. When shopping for simmer sauce, look for one with 400 mg of sodium or less, and check the ingredient list for cream or fish sauce if you want to keep this vegan. If you like a spicy kick, add a few dashes of your favorite hot sauce at the end.

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Stuffed Sweet Potato with Hummus Dressing

Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

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Roasted Vegetable & Black Bean Tacos

These hearty vegan tacos are quick and easy to make, perfect for busy weeknights. They are so tasty that no one will miss the meat or dairy.

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Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

This no-cook bean salad is a delicious way to use cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary.

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Looking for a tasty dinner that’s kind to your gut? Each of these gut-healthy recipes delivers plenty of prebiotic or probiotic foods, such as beans, broccoli, garlic and lentils, while keeping calories to 500 or fewer. You’ll also find each dish has at least 6 grams of fiber per serving, a nutrient that can help support healthy weight loss, lower your risk of heart disease, and so much more. Try options like our French Onion Skillet Beans and Chicken Fajita Rice Bake for a satisfying meal that will keep your gut in check.

01 of 16

Marry Me White Bean Soup with Kale

This creamy, flavor-packed white bean and kale soup, inspired by Marry Me Chicken, comes together quickly for a cozy weeknight meal. Sun-dried tomatoes plus the oil from the jar infuse the base with rich, savory depth, while fresh basil and Parmesan cheese add a bright and satisfying finish.

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02 of 16

French Onion Skillet Beans

Inspired by classic French onion soup, this comforting skillet bake turns caramelized onions and creamy butter beans into a weeknight-friendly dish. Topped with a gooey blanket of Gruyère and fontina and a crisp layer of panko, it delivers all the flavors of a slow-simmered favorite in under an hour. It’s perfect for chilly evenings or anytime you want something hearty, cheesy and satisfying.

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03 of 16

Chicken Fajita Rice Bake

Juicy chicken thighs mingle with a pantry-friendly mix of beans, tomatoes with green chiles and quick-cooking brown rice. A generous layer of melty cheese ties it all together. It’s a weeknight-friendly recipe that also doubles as a crowd-pleaser—you’ll want to keep this one on repeat.

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04 of 16

Butternut Squash & Lentil Soup

This hearty, plant-based soup is packed with protein from lentils and gets cozy flavors from warming spices like cinnamon, cumin and coriander. A swirl of tangy strained (Greek-style) yogurt and a sprinkle of fresh parsley finish each bowl with brightness and creaminess. Serve with lemon wedges for an extra pop of flavor.

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05 of 16

Easy White Bean Skillet

Sweet onion, tomatoes and garlic form a rich, savory base for creamy white beans. A handful of spinach adds freshness and color, and a sprinkle of Parmesan ties everything together with salty richness. Served alongside toasted whole-wheat baguette slices for dipping, it’s a fast, satisfying dinner that’s perfect for busy weeknights or a simple weekend supper.

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06 of 16

Pesto Pasta with Peas & Tomatoes

Pasta is cooked alongside frozen sweet peas, then tossed with juicy cherry tomatoes and basil pesto for a fresh, herbaceous finish. A sprinkle of Parmesan and a squeeze of lemon add the perfect final touch.

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07 of 16

Lemon-Turmeric Cabbage & White Bean Soup

This cozy soup combines tender cabbage and creamy cannellini beans with aromatic spices, plus a splash of lemon juice to brighten every spoonful. It’s light yet satisfying and easy enough for a weeknight dinner.

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08 of 16

Spaghetti Squash Caprese

Here’s a fun twist on the classic Italian salad—combining traditional caprese ingredients with tender strands of roasted spaghetti squash. The squash is tossed with juicy plum tomatoes, creamy mozzarella, fragrant fresh basil and great northern beans for a boost of plant-based protein. A drizzle of balsamic glaze ties the dish together with a sweet-tangy finish.

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09 of 16

High-Fiber Vegetable Stew

This vegetable stew is a cozy dish for two that highlights the best of late-summer, early-fall produce. Simmered with warm spices and a savory broth, it’s delicious served with warm naan on the side for dipping.

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10 of 16

Butternut Squash & Black Bean Enchilada Skillet

Tender cubes of butternut squash and hearty black beans are simmered in green enchilada sauce, with tortilla strips stirred in. A layer of melted cheese ties everything together for a satisfying, vegetarian-friendly dish.

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11 of 16

Chicken Guacamole Bowls

Juicy chicken thighs and colorful veggies are served over a fresh and creamy guacamole with a sprinkle of tangy cotija cheese. A squeeze of lime at the end brightens up the dish and ties all the bold, fresh flavors together.

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12 of 16

Creamy Spaghetti with Brussels Sprouts

Here, pasta simmers directly in broth for a starchy, full-bodied base that gets coated in a creamy Asiago sauce with a subtle kick of red pepper. Brussels sprouts and shallots add caramelized sweetness and earthy depth, while fresh basil brightens the final dish. It’s a one-pan dinner that’s perfect for a weeknight meal when the cozy vibes are calling.

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13 of 16

Lemony Orzo & Tuna Salad with Broccoli

This pasta-salad and tuna-salad mashup gets a boost of color and texture from broccoli. Plenty of Kalamata olives add a briny bite, which pairs perfectly with the lemony dressing.

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Fajita-Stuffed Mushrooms

This flavorful vegetarian dish fills roasted portobello mushroom caps with fajita-style veggies and black beans, giving them a boost of fiber and protein. Top it off with melted cheese and strained (Greek-style) yogurt for a satisfying dinner.

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Roasted Eggplant Parmesan

This eggplant Parmesan is a comforting, simple version of the classic Italian dish. Slices of eggplant are layered with marinara sauce and melted mozzarella and Parmesan cheeses. It’s perfect as a vegetarian main course and pairs well with pasta, crusty bread or a salad.

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Spaghetti with Mushrooms, Spinach & Ricotta

Earthy mushrooms, spinach and garlic flavor the pasta alongside whole-milk ricotta that creates a creamy sauce. You can elevate the flavor even more by using wild mushrooms for a deeper savory flavor and finishing with a squeeze of lemon to brighten everything up.

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