Renowned nutrition expert Tim Spector shares his favourite quick, gut-friendly meals for busy nights

After a long workday, Professor Tim Spector often finds himself rummaging through his fridge, gathering fresh vegetables and legumes to whip up a quick, healthy meal. The renowned nutrition scientist and author of Food for Life follows one golden rule: vegetables take centre stage in every dish.

With a weekly organic vegetable box delivery, Spector and his wife Veronique, a dermatologist, rarely rely on takeaways. For them, cooking is not only healthier and more enjoyable but also quicker than ordering in. He firmly believes that anyone can master a 15-minute meal, making home cooking a realistic and rewarding alternative to processed foods.

Here are five easy, nutrient-packed meals that Spector regularly cooks to fuel his body and support gut health.

Monday: Roasted Aubergine Traybake

Spector starts his week with a colourful, hearty traybake. This dish features aubergines, chickpeas, tomatoes, peppers, and halloumi—a protein-rich cheese loved by Brits. The beauty of this meal lies in its flexibility—simply roast whatever vegetables you have with some halloumi for a quick and satisfying dinner.

Tuesday: Smashed Peas on Toast

A lifesaver for busy days, this dish uses frozen peas—an excellent source of vitamin C and protein. Spector mashes them onto toast, topping them with mixed seeds, feta cheese, or even fermented foods like kimchi or sauerkraut. It’s a simple but gut-boosting meal that proves healthy eating doesn’t have to be complicated.

Wednesday: Creamy Kale Pasta

Comfort food without the sugar spike—that’s the goal of this dish. Instead of a heavy béchamel, Spector blends cannellini beans, kale, and garlic into a nutritious, creamy sauce. The result? A bright green, protein-packed pasta that’s both filling and delicious.

Thursday: Broccoli and Walnut Orecchiette

Pasta is a versatile base for nutrient-dense ingredients, and this dish highlights that perfectly. Packed with cruciferous greens and heart-healthy walnuts, it delivers both flavour and essential nutrients.

Spector encourages everyone to break free from mealtime ruts by trying new ingredients and experimenting with different cooking techniques. By making home cooking quick, simple, and gut-friendly, these meals prove that eating well doesn’t have to be a chore.