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Our column, ThePrep, has everything you’ll need to make meal planning and meal prep as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and tweak them as you see fit. Sign up to get a meal plan delivered to your inbox every Saturday!
Whenever friends ask me how I manage to get dinner that’s both healthy and delicious on the table quickly, I always say that I rely on nutritious convenience items that help make cooking a breeze. Canned and frozen veggies, seasoning blends, salad kits and precooked proteins are always on my shopping list. And I mix and match those items to make quick and tasty meals like the ones on this week’s dinner plan. These recipes are made with only five ingredients (not counting basics like oil, salt and pepper), plus they are packed with vegetables to help ensure you get all the nutrients you need to feel your best.
Your Weekly Plan
Sunday: Chicken Curry Stuffed Sweet Potatoes
Monday: Cheese Tortellini with Tomatoes & Basil
Tuesday: Spicy Shrimp with Cauliflower Rice
Wednesday: Shredded Chicken & Avocado Nacho Salad
Thursday: Baked Eggs in Tomato Sauce with Kale
Friday: Balsamic Steak & Mushroom Skewers
Sunday: Chicken Curry Stuffed Sweet Potatoes
Using cooked chicken and ready-to-use curry sauce helps you get this meal on the table in just 30 minutes. When buying premade sauces, make sure you take a look at the ingredients list since they can be sneaky sources of added sugar. Cauliflower and sweet potatoes are naturally rich in nutrients like fiber, vitamins and antioxidants that help support your gut, immune and brain health.
Monday: Cheese Tortellini with Tomatoes & Basil
Though I love to make tortellini from scratch when I have time, this recipe uses refrigerated ones to make the job easier. Tomatoes are not only one of my favorite veggies of all time, but they’re high in lycopene, a powerful antioxidant that helps reduce your risk of chronic diseases. Roasting the cherry tomatoes balances their acidity, and topping off this pasta dish with basil adds a fresh touch.
Tuesday: Spicy Shrimp with Cauliflower Rice
This recipe features riced cauliflower, which is one of my favorite ways to get in more veggies. While you can easily do it yourself, I like to buy it from the produce or frozen section at the grocery store to make cooking more streamlined. Using a spice blend like Cajun seasoning adds a zesty and spicy kick without needing to get out several jars from your pantry.
Wednesday: Shredded Chicken & Avocado Nacho Salad
Whenever I plan my weekly menu, I make sure to include a recipe with flavors I grew up eating, like this nacho salad. With ready-to-use ingredients like pico de gallo, multigrain tortilla chips and rotisserie chicken, this recipe requires minimal prep. The pico de gallo is made with vegetables like tomatoes, onions, cilantro and peppers that deliver nutrients such as capsaicin, quercetin, polyphenols and vitamin C that help tame inflammation. To make it even more satisfying, I like adding a can of drained pinto beans.
Thursday: Baked Eggs in Tomato Sauce with Kale
My husband is one of those folks who says eggs are meant to be eaten for breakfast—and that’s it! Unless I make this shakshuka-style recipe, which he loves. Ready-to-use ingredients like frozen chopped kale and store-bought marinara sauce help reduce my prep time to just 10 minutes! I’ll toast some whole-wheat sourdough bread to scoop up all of the tasty sauce.
Friday: Balsamic Steak & Mushroom Skewers
Great weather is in the forecast for Friday, so we are firing up the grill to make these flavorful skewers. Mushrooms offer great health benefits, such as helping improve your blood pressure and gut bacteria. Plus, they enhance the taste of the skewers with their rich umami flavor. To get the most out of the fire, we’ll grill some corn on the cob and prepare them the Mexican way—butter, a little bit of mayonnaise, lime and chili powder (we like Tajín).
I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.