This week’s dinners feature recipes that come together easily in 3 steps or less. These balanced dishes are packed with lean proteins, healthy fats, legumes, whole grains and produce. From one-pot pasta to protein-rich nachos, recipes on this list can help you meet your nutrition goals.
I don’t follow a specific diet, but I do try to align my eating pattern with the Mediterranean diet. This is a flexible eating pattern that promotes including a variety foods groups (rather than specific foods) so you can choose what works best for you. Not only is it customizable, but it’s also been deemed one of the healthiest eating patterns for over 8 years. To make cooking feel a little easier, each dinner this week comes together in just three steps or less. And they include a mix of lean proteins, healthy fats, legumes, whole grains and produce to help you meet your nutritional needs. Let’s dig in!
Your Weekly Plan
Sunday: One-Pot Spinach, Chicken Sausage & Feta Pasta
Monday: Portobello Philly Cheesesteak Sandwiches
Tuesday: Garlic Roasted Salmon & Brussels Sprouts
Wednesday: Sweet Potato & Black Bean Chili
Thursday: Chicken Nachos
Friday: Harira (Moroccan Tomato, Lentil & Beef Soup)
Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping 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 adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!
Sunday: One-Pot Spinach, Chicken Sausage & Feta Pasta
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Priscilla Montiel
I don’t always have time for dedicated meal prep, so I love it when a meal makes for great leftovers during the week. This is the kind of dish that makes Sundays feel easier, since it works just as well for dinner that day as for lunch the next. Plus, it’s packed with protein and fiber, which help me stay full for longer—two nutrients that are key for healthy weight maintenance.
Monday: Skip the Beef and Try These Portobello Philly Cheesesteak Sandwiches Instead
Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Breanna Ghazali.
This plant-based version of one of my favorite sandwiches—and it doesn’t spare any deliciousness. Hearty portobello mushrooms take the place of steak, giving a similar meaty texture. Soy sauce and spices add savoriness and complexity, while a layer of creamy provolone cheese adds a gooeyness that you can’t resist. While it’s easy enough to make on a week night, it would also be a perfect recipe to make if you’re hosting for the big game. To balance out the richness, I’ll serve it with mixed greens dressed with Chipotle Ranch Dressing.
Tuesday: Garlic Roasted Salmon & Brussels Sprouts
After a busy day, I love a dish that comes together on a sheet pan. Brussels sprouts get nicely golden and caramelized in a bed of white wine and aromatics like oregano and garlic. It’s topped with tender and flaky salmon that contains omega-3 fatty acids, which help reduce inflammation in the body. To add a serving of whole grains to my day, I’ll add some quinoa on the side.
Wednesday: Sweet Potato & Black Bean Chili
Photographer: Antonis Achilleos, Food Stylist: Emily Nabors Hall, Prop Stylist: Kay Clarke
Vegetarian chili is a go-to for me in the winter months, and this recipe is one of my favorites. I love how the sweet potatoes pair with the warming spices like cumin and chipotle chiles. Pantry staples like black beans and canned tomatoes bring it all together with minimal prep required. I’ll serve it with mixed greens dressed with Cilantro-Lime Vinaigrette for some added brightness.
Thursday: Chicken Nachos
Jennifer Causey
As we get closer to the big game, I’m planning to make a tray of nachos to help me get in the spirit. Plus, it serves 6, so they’re fun, shareable and perfect for feeding a crowd! This recipe offers a more balanced take on traditional nachos by adding protein-rich chicken and fiber-rich black beans. Topping it with avocados adds a boost of healthy fats and flavor.
Friday: Harira (Moroccan Tomato, Lentil & Beef Soup)
Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel Greco
Trying a new recipe from another culture is one of my favorite parts of cooking. It reminds me how varied and delicious healthy eating can be. For this reason, I can’t wait to try this Moroccan soup. It’s packed with lentils and chickpeas for a boost of gut-healthy fiber. I’ll serve with whole-wheat pita to absorb all of the delicious broth.
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.
