Dinner

What to make for dinner tonight

Pick the limit you are under, then pick a dinner from that group. Below are six groups of ideas, with the main allergens flagged on every one.

PULS3 is a team of coaches that plans training, food and sleep around your week. Dinner is one part of that. This page is a way to decide tonight.

Seven days to see if it fits your week. If it doesn't, cancel before the trial ends and you pay nothing. A$9.99 a month in Australia, US$9.99 in the US, C$9.99 in Canada or NZ$9.99 in New Zealand, or 89.99 a year in the same currency.

Last checked: 12 October 2026

The ideas are short on purpose. Each is a starting point you can cook without a recipe. Ingredient names are given both ways where they differ: mince (ground beef), capsicum (bell pepper), coriander (cilantro), prawns (shrimp), rocket (arugula) and tray bake (sheet pan).

No cook

Nothing to heat, or one thing to warm in the microwave.

• Cheese, crackers and cold meat plate. Add cucumber, grapes or whatever fruit is in the bowl. Allergens: milk, gluten.
• Tuna and white bean salad on toast. Tinned (canned) beans, tinned tuna, lemon, a handful of rocket (arugula). Allergens: fish, gluten.
• Hummus plate. Hummus, pita, olives, sliced capsicum (bell pepper) and feta. Allergens: sesame, gluten, milk.
• Store-cooked chicken wraps. Shredded roast (rotisserie) chicken, lettuce and a spoon of plain yogurt in a tortilla. Allergens: gluten, milk.

About 20 minutes

One pot of water or one frying pan, and dinner is ready in about 20 minutes.

• Egg fried rice. Leftover rice, two eggs, frozen peas, a splash of soy sauce. Allergens: egg, soy, gluten.
• Garlic and chilli (chili) pasta. Olive oil, garlic, chilli flakes, grated parmesan. Some dried pasta contains egg. Allergens: gluten, milk.
• Prawn (shrimp) noodle stir-fry. Prawns, noodles, sliced capsicum, soy sauce, a drop of sesame oil. Allergens: shellfish, soy, gluten, sesame.
• Bean and cheese quesadillas. Tinned beans and grated cheese between two tortillas, then fried. Fresh coriander (cilantro) on top if you have it. Allergens: milk, gluten.

One tray in the oven

A tray bake (sheet pan) means one chop, one tray and one thing to wash.

• Sausages, potato and capsicum. Chop it all, add oil, roast. Check the sausage label, since many contain gluten and some soy. Allergens: gluten, soy.
• Chicken thighs, carrots and chickpeas. Cumin, oil and salt. In this plain version none of the nine main allergens appear. Allergens: none of the nine.
• Salmon, broccoli and potato. Everything on one tray with lemon. Allergens: fish.
• Gnocchi, cherry tomatoes and mozzarella. Bake until the cheese melts. Some gnocchi contains egg. Allergens: gluten, milk.

Lazy

For the nights when “not much” is the whole plan.

• Toasted cheese sandwich and tomato soup. A tin and a toaster. Allergens: milk, gluten.
• Microwave jacket (baked) potatoes with beans and cheese. Pierce, microwave, top. Allergens: milk.
• Eggs on toast with whatever vegetables are left. Scrambled, with the last tomato or spinach. Allergens: egg, gluten, milk.
• Frozen dumplings and steamed greens. Many dumplings also contain egg or shellfish, so read the pack. Allergens: gluten, soy, sesame.

Use what you have

Start from the fridge and the pantry, not from a recipe.

• Clear-out fried rice or noodles. Any cooked vegetable, any protein, rice or noodles, soy sauce. Allergens: egg, soy, gluten.
• Frittata. Beaten eggs, grated cheese and any cooked vegetables, baked or set in a pan. Allergens: egg, milk.
• Pasta with the crisper drawer. Tinned tomatoes, onion, and the vegetables that need using. Allergens: gluten.
• Rice and vegetable soup. Onion, stock, rice and the last vegetables. Check the stock label for celery and soy. Allergens: none of the nine.

When nobody wants what was planned

Keep the ingredients and change how they arrive.

• Build-your-own tortillas. Cooked mince (ground beef), grated cheese, lettuce and sour cream on the table. Each person builds their own. Allergens: gluten, milk.
• Pasta, with the sauce on the side. Plain pasta first, sauce and cheese in bowls. Allergens: gluten, milk.
• Pancakes for dinner. Plain pancakes with fruit and yogurt. Allergens: egg, milk, gluten.
• Baked potato bar. Baked potatoes with beans, cheese, corn and chives. Allergens: milk.

Check your labels

The allergens above are the main ones in the plain version of each idea: milk, egg, gluten, nuts, peanuts, fish, shellfish, soy and sesame. Brands differ, and a list on a web page does not know what is in your pantry. Read the label on every packet, every time, and ask the person who is allergic.

More dinners by limit

Each of these will get its own page. Four are ready now.

• Lazy Dinners for the nights you can't be bothered.
• One pan One pan, one wash. Coming soon.
• For two Dinners sized for two people. Coming soon.
• No cook Nothing to heat, or very little. Coming soon.
• Picky eaters Dinners where everyone can build their own.
• Mince (ground beef) Ideas that start with one pack of mince.
• Cheap Dinners on a tight grocery budget. Coming soon.
• 20 minutes Dinner on the table in about 20 minutes.
• Use what you have Dinners from what is already in the kitchen. Coming soon.

How PULS3 helps

PULS3 is an iPhone app with a team of specialist coaches for training, food and sleep. For dinner, two things apply today:

• The week's dinners are planned for everyone at the table, and each one is checked against everyone's allergies. It is a second check. You still read the labels.
• Photograph your fridge or pantry, confirm what the app found, and your dinner plans use it.

For how the whole team works together, see PULS3 for you.

Seven days to see if it fits your week. If it doesn't, cancel before the trial ends and you pay nothing. A$9.99 a month in Australia, US$9.99 in the US, C$9.99 in Canada or NZ$9.99 in New Zealand, or 89.99 a year in the same currency.

Questions

What should I make for dinner tonight?

Pick the limit you are under first: no time, no energy, one pan, or only what is already in the kitchen. Then choose from that group. If nothing sounds good, try pasta with the sauce on the side, build-your-own tortillas, or eggs on toast.

What can I make when I can't be bothered?

Dinners with one step: a toasted cheese sandwich and tomato soup, a microwave jacket potato with beans and cheese, eggs on toast, or frozen dumplings with steamed greens.

What is a very quick, easy dinner?

Egg fried rice, garlic and chilli pasta, or bean and cheese quesadillas. Each takes one pan and about 20 minutes.

What can I have for dinner tonight that I don't have to cook?

A cheese, crackers and cold meat plate, a hummus plate, store-cooked chicken wraps, or tuna and white bean salad on toast.

What can I make for dinner if I have no ideas?

Look at what is left in the fridge and pantry. A frittata, a clear-out fried rice, or pasta with tinned tomatoes and the vegetables that need using will take almost anything.

What do I make when I'm tired of everything?

Keep the same ingredients and change how they arrive: build-your-own tortillas, pancakes for dinner, or a baked potato bar. You do not need a new shopping list.

What are good family dinner ideas?

Dinners where each person can add or skip things: tortillas, a baked potato bar, or pasta with the sauce on the side. Check the allergens for everyone at the table, then read the labels.

PULS3 provides coaching guidance, not medical advice, diagnosis, or treatment. If you or someone you cook for has a food allergy, follow the advice of your doctor and read every label.