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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 upto get a dinner plan delivered to your inbox every Saturday!When I plan out my meals for the week, I always make sure I get enoughproteinbecause I know it supports muscle and bone health, but I don’t alwayspay attention to fiber. Butfiber has a ton of great benefitstoo. It helps keep you regular, it helps you feel full after meals (which supports healthy weight maintenance), it can lower your risk of type 2 diabetes and heart disease and so much more. With all those health benefits, fiber is an important part of any eating pattern. And it’s so easy to incorporate this powerhouse nutrient into your meals (something I need to remember when meal planning!). This week’s recipes are all packed withat least 6 grams of fiber(20% of the Daily Value), and they’re all on the table in 30 minutes or less.Your Weekly PlanSunday:Greek Salad with EdamameMonday:Zucchini-Chickpea Veggie Burgers with Tahini-Ranch SauceTuesday:Fish Tacos with Jalapeño SlawWednesday:Chicken Hummus BowlsThursday:Marry Me ChickpeasFriday:Whole-Grain Spaghetti with Italian Turkey Sausage, Arugula & Tomato SauceGet the Shopping List
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 upto get a dinner plan delivered to your inbox every Saturday!
When I plan out my meals for the week, I always make sure I get enoughproteinbecause I know it supports muscle and bone health, but I don’t alwayspay attention to fiber. Butfiber has a ton of great benefitstoo. It helps keep you regular, it helps you feel full after meals (which supports healthy weight maintenance), it can lower your risk of type 2 diabetes and heart disease and so much more. With all those health benefits, fiber is an important part of any eating pattern. And it’s so easy to incorporate this powerhouse nutrient into your meals (something I need to remember when meal planning!). This week’s recipes are all packed withat least 6 grams of fiber(20% of the Daily Value), and they’re all on the table in 30 minutes or less.
Your Weekly Plan
Sunday:Greek Salad with EdamameMonday:Zucchini-Chickpea Veggie Burgers with Tahini-Ranch SauceTuesday:Fish Tacos with Jalapeño SlawWednesday:Chicken Hummus BowlsThursday:Marry Me ChickpeasFriday:Whole-Grain Spaghetti with Italian Turkey Sausage, Arugula & Tomato Sauce
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01of 06Sunday: Greek Salad with EdamameOn Sunday night, I’ll toss together a crisp and crunchy salad. Romaine, tomatoes and cucumbers form the base of the salad, and some shellededamameadds both fiber and protein to ensure that it’s filling and satisfying. To finish it off, I’ll crumble some pita chips on top—a fun alternative to croutons.Get the Recipe
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Sunday: Greek Salad with Edamame
On Sunday night, I’ll toss together a crisp and crunchy salad. Romaine, tomatoes and cucumbers form the base of the salad, and some shellededamameadds both fiber and protein to ensure that it’s filling and satisfying. To finish it off, I’ll crumble some pita chips on top—a fun alternative to croutons.
Get the Recipe
02of 06Monday: Zucchini-Chickpea Veggie Burgers with Tahini-Ranch SauceWith a base of chickpeas and oats, these veggie burgers are full of fiber. And they’re also really tasty. Shredded zucchini lightens them up, while a handful of spices and somemisoand tahini ensure that they’re plenty flavorful. Serve them on whole-grain hamburger buns alongside ourMarinated Cherry Tomato Saladto celebrate summertime.Get the Recipe
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Monday: Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
With a base of chickpeas and oats, these veggie burgers are full of fiber. And they’re also really tasty. Shredded zucchini lightens them up, while a handful of spices and somemisoand tahini ensure that they’re plenty flavorful. Serve them on whole-grain hamburger buns alongside ourMarinated Cherry Tomato Saladto celebrate summertime.
03of 06Tuesday: Fish Tacos with Jalapeño SlawTuesdays always have me thinking about tacos. Anyone else? For a lighter, more summery spin on the forever favorite, I’ll grill some seasonedfishand pile it into whole-wheat tortillas with a citrusy jalapeño slaw. If you buy prepared coleslaw mix, the work of shredding thecabbageand carrots is already done, and the slaw comes together in minutes. Cannedblack beansare an easy fiber-packed addition to serve on the side (or right on top of the tacos).Get the Recipe
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Tuesday: Fish Tacos with Jalapeño Slaw
Tuesdays always have me thinking about tacos. Anyone else? For a lighter, more summery spin on the forever favorite, I’ll grill some seasonedfishand pile it into whole-wheat tortillas with a citrusy jalapeño slaw. If you buy prepared coleslaw mix, the work of shredding thecabbageand carrots is already done, and the slaw comes together in minutes. Cannedblack beansare an easy fiber-packed addition to serve on the side (or right on top of the tacos).
04of 06Wednesday: Chicken Hummus BowlsThese delightful bowlshave a lot going for them: high-fiber, high-protein and anti-inflammatory. They also showcase summer produce and come together so quickly. To make them, you’ll season the chicken, pop it under the broiler for a few minutes and dress it. Then you just have to assemble the bowls with a swoosh of hummus, the chopped veggies and the cooked chicken and scoop it all up with warm whole-wheat pita.Get the Recipe
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Wednesday: Chicken Hummus Bowls
These delightful bowlshave a lot going for them: high-fiber, high-protein and anti-inflammatory. They also showcase summer produce and come together so quickly. To make them, you’ll season the chicken, pop it under the broiler for a few minutes and dress it. Then you just have to assemble the bowls with a swoosh of hummus, the chopped veggies and the cooked chicken and scoop it all up with warm whole-wheat pita.
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Thursday: Marry Me Chickpeas
Photographer: Morgan Hunt Glaze, Prop Stylist: Josh Hoggle, Food Stylist: Renu Dhar
06of 06Friday: Whole-Grain Spaghetti with Italian Turkey Sausage, Arugula & Tomato SauceThis is my kind of summer dinner: a light pasta dish, chock-full of bright and colorful tomatoes. And I’m always a fan of sausage with my pasta. It comes together in one pot—no need to boil the pasta separately. This allows it to cook right in the flavorful mix of sausage, tomatoes, white wine and chicken stock and absorb all the flavors. Handfuls of arugula add freshness and more color, as well as some extra fiber. Abagged Caesar saladis the perfect starter or side here.Get the Recipe
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Friday: Whole-Grain Spaghetti with Italian Turkey Sausage, Arugula & Tomato Sauce
This is my kind of summer dinner: a light pasta dish, chock-full of bright and colorful tomatoes. And I’m always a fan of sausage with my pasta. It comes together in one pot—no need to boil the pasta separately. This allows it to cook right in the flavorful mix of sausage, tomatoes, white wine and chicken stock and absorb all the flavors. Handfuls of arugula add freshness and more color, as well as some extra fiber. Abagged Caesar saladis the perfect starter or side here.
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.
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